Progressive Resistance Training and Weight Loss
Over the past two decades, the prevalence of obesity has risen in Australia in adults from 19% to 28%. This means two-thirds of Australian adults are now overweight, with a body mass index (BMI) of 25–29.9, or obese (BMI >=30). Obesity, can lead to back problems due to the wear on the spinal column and joints as well as a number of conditions, including type 2 diabetes mellitus, hypertension, cardiovascular disease, respiratory abnormalities and even increase the risk for certain types of cancer.
Muscle wasting (sarcopenia) is a normal process associated with ageing. This can lead to an increased likelihood of developing obesity and type 2 diabetes; if not managed correctly. Skeletal muscle is in fact the most important metabolic organ to assist with the disposal of glucose (sugar) and triglycerides (fats). Therefore, if weight loss is a goal; strength training is imperative.
Strength training should be completed 2-3 times per week, include 8-10 exercises targeting major muscle groups and you should be working to an intensity of local muscular fatigue. With the development of greater muscle mass (hypertrophy), your resting metabolic rate is improved. Resting metabolic rate is defined as “The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours”.
To kick start your weight loss journey, visit your Exercise Physiologist at Kieser today for a suitable tailored exercise program.
Written by Nicole Shue, Exercise Physiologist at Kieser Malvern