Does strength training increase basal metabolic rate?
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The Impact of Strength Training on Basal Metabolic Rate
Introduction to Basal Metabolic Rate and Strength Training
Basal Metabolic Rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state. It is a critical component of total daily energy expenditure and is influenced by factors such as age, sex, and body composition. Strength training, which involves exercises designed to improve muscle strength and endurance, has been studied for its potential effects on BMR.
Strength Training and Fat-Free Mass
Several studies have shown that strength training can increase fat-free mass (FFM), which is a significant determinant of BMR. For instance, a study involving moderately obese subjects found that strength training helped preserve FFM during dieting, although it did not prevent the decline in resting metabolic rate (RMR). This suggests that while strength training can maintain muscle mass, it may not always translate to an increased BMR in the context of caloric restriction.
Increases in Resting Metabolic Rate
Contrary to the findings in dieting individuals, other research indicates that strength training can indeed increase RMR. A study on healthy men aged 50-65 years demonstrated a 7.7% increase in RMR following a 16-week heavy-resistance strength-training program. This increase was attributed to gains in FFM and heightened sympathetic nervous system activity, as evidenced by increased norepinephrine levels.
Comparative Studies on Training Modalities
Comparative studies have also highlighted the unique benefits of strength training on BMR. For example, a study comparing endurance training, resistance training, and combined training found that BMR increased significantly in both the resistance-trained and combined training groups, but not in the endurance-trained group. This underscores the specific efficacy of resistance exercises in boosting metabolic rate.
Age and Gender Differences
The effects of strength training on RMR can vary by age and gender. Research comparing young and older adults found that strength training increased absolute RMR by 7% in both age groups, with no significant age-related differences. However, gender differences were noted, with men showing a significant increase in RMR, while women did not exhibit a similar response.
Short-Term and Long-Term Effects
The duration and intensity of strength training also play a role in its impact on BMR. A study on older men showed that a single bout of resistance exercise could increase BMR for up to 48 hours post-exercise. This short-term boost in metabolic rate highlights the immediate benefits of strength training, although long-term adherence is necessary for sustained effects.
Conclusion
In summary, strength training has been shown to increase basal metabolic rate, particularly through the enhancement of fat-free mass and sympathetic nervous system activity. While the effects can vary based on factors such as age, gender, and training duration, the overall evidence supports the inclusion of strength training in exercise regimens aimed at boosting metabolic rate. This makes strength training a valuable tool for improving metabolic health and managing body composition.
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