I saw exaggerated claims for and against the question of strength training and metabolism. Some authors imply that if the iron for a week or two pumps to be able to pound down a Big Mac and an additional quart of ice a day.
The most pessimistic authors declare that there is almost no increase in metabolism of strength training. In the middle of the statement that buying a pound of muscle metabolism increases by about 50 calories per day is often made. So, who isright?
Pro Clinical
The 50 calories a day the watch word is derived from studies such as those of Campbell et al [Campbell, 1994], which showed an increase of 7% in metabolims among participants in a program of 12 weeks of strength training.
That's about 150 calories per day, and participants gained an average of about 3 pounds of muscle, it seems that for every pound of muscle metabolism stimulated by 50 days calories. Similar results were obtained in other studies, such as [Pratley found1995].
On the other side of the calories of muscle was measured directly and found that about 6 calories per pound per day [McClave, 2001]. In addition, every pound of fat burns 2 calories a day, so if you lose a pound of fat and gain a pound of muscle, should only be a net increase in the metabolism of 4 calories per day, as an author, perhaps enough for a stick of celery.
Based on this result, Gina Kolata science writer in his book argues that the starchDo not promote the Ultimate Fitness Training metabolism [Kolata, 2003], and similar reasoning has been described in an article Amby Burfoot Runner's World writer managed by well-known uses.
The two results, both by careful scientific studies seem to present a paradox. But it turns out that 50 calories per day is a thesis misinterpretation of the results of Campbell. Not so that 3 extra pounds of muscle mass stimulated the metabolism of 7% of the participants, rather than the speed strength training all their muscles,leads to a significant increase in resting metabolic rate (RMR).
"The increase in RMR is to increase the metabolic activity of lean tissue and not an increase in the amount of lean tissue: This has been the authors of the study of Campbell, who has never indicated that 50 calories per kilo per day left mass ". [Campbell, 1994]. Various factors may cause this increase, including the repair of tissue damage, increased protein synthesis, etc. With the 6-calories per kilogram per day as the resultThat there is very small increase in metabolism is also a misinterpretation again on the false assumption that is based on pounds of muscle that count.
Training increases the metabolism so powerful and actively supporting all the muscles a little 'more. The spinup requires at least a couple of days after training, an increase of 7% was noted as measured 45 hours after the last training session participants.
Personally not my main reason for this isI am for things such as bone health and prevention of age-related decline in muscle. But I have not challenged the other hand, any help they can get my old body metabolism.
References
-Campbell W, Crim M, Young V, and Evans, W.
"Requirements of energy and changes in body composition with strength training in older adults", American Journal of Clinical Nutrition, 60: 167, 1994.
-Kolata, G, Ultimate Fitness: The Quest for Truth About Health and movement, Farrar Straus Giroux,2003
, McClave, Stephen A. Snider, Harvy L., "A look at the body's energy needs," Current Opinion in Clinical Nutrition and Metabolic Care, 4 (2) :143-147, 2001.
Pratley, R, et al, "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50 - to man of 65 years," J. Appl Physiol, 79 (3) :818-23, 1995 ..
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