How to Maximize Calories Burned During Strength Training

In addition to improving physical strength and bone mass, strength training can also be used as an excellent means of burning calories. Although conventional wisdom holds that aerobic exercise is needed to maximize weight loss, strength training when performed for weight loss purposes can equal or excel the effects of aerobic workouts. Certain weight lifting movements, in fact, are superb calorie burners. These movements, when combined with high repetitions and minimal resting periods, provide combined benefits of increased strength and muscle tone, improved bone mass and weight loss.

Difficulty: Moderate

Instructions

Things You'll Need:

• Set of free weights, a weight bench, and squat rack.
• A spotter for certain lifts.

1. Stretch all major muscle groups for three to five minutes before beginning to lift.

2. Perform five to ten minutes of conventional aerobic activity, such as jogging or biking, as a warm-up exercise. Move immediately from the selected aerobic exercise to the strength training workout.

3. Using moderately heavy weights, perform four to five different weight- lifting exercises that require multi-joint movements. Examples are bench presses, squats, overhead shoulder presses and bent-over rows. Perform three to five sets of each exercise, with each set consisting of ten to twenty repetitions each.

Tips & Warnings

• Minimize rest time between sets. Keep rest periods to 30-60-second intervals. Use a watch to keep exact time, as lengthy rest intervals will interrupt aerobic benefit.
• Moderately heavy weights are weights that you can lift in a given set fifteen to twenty times. The amount of weight will vary from exercise to exercise.
• Record your weights and repetitions in a workout notebook. Otherwise, you will lose track of progress.
• As strength increases and sets become easier, increase the weights used. Do not, however, choose poundages that will prevent you from accomplishing fifteen to twenty repetitions per set.
• Allow one day of rest in between each day of strength training, as muscles require a day of rest for adequate recuperation. Consecutive day training is acceptable provided the same muscle groups are not used on consecutive days.
• If you are new to strength training, consult your physician before beginning a weight lifting regimen.
• Always use a spotter when performing bench presses or overhead movements. Serious injury or death could result if you are entrapped by a barbell.

[jeffbisfree]

on 11/20/2008 pretty good info but... stretching comes AFTER the warmup, not before. Muscles, ligaments and tendons need to be warm prior to stretching so you can avoid injury. Also stretching has been shown in numerous studies to weaken and slow muscles for several hours after the initial stretch. (Specifically static stretching. Dynamic stretching is good to do prior to warm up. Since most people have no clue what dynamic stretching is, I will have to assume you mean static stretching. If my assumption is wrong, please accept my apologies.) So in summary, 1) Dynamic stretching/Warm up. 2) Lift. 3) Static Stretching