What To Know
- ” According to the Centers for Disease Control and Prevention (CDC), very active individuals engage in physical activities that require a high level of energy expenditure.
- One study found that an hour of weightlifting burned an average of 252 calories in men and 183 calories in women.
- To determine whether weightlifting is truly a very active activity, it is helpful to compare its energy expenditure to other common forms of exercise.
Weightlifting has long been touted as an effective means of improving physical fitness. However, its classification as a highly active pursuit remains a subject of debate. This blog post will delve into the intricacies of weightlifting, examining its physiological effects and energy expenditure to determine whether it truly qualifies as a very active activity.
Definition of “Very Active”
Before assessing weightlifting’s activity level, it is essential to define what constitutes “very active.” According to the Centers for Disease Control and Prevention (CDC), very active individuals engage in physical activities that require a high level of energy expenditure. These activities typically involve vigorous movements that increase heart rate and breathing.
Physiological Effects of Weightlifting
Weightlifting involves the use of resistance against gravity to stimulate muscle growth and strength. This resistance training promotes several physiological adaptations, including:
- Increased muscle mass: Weightlifting helps build muscle tissue, which boosts metabolism and burns calories.
- Improved cardiovascular health: While not traditionally considered a cardiovascular exercise, weightlifting can enhance heart health by improving blood pressure and cholesterol levels.
- Enhanced bone density: Weight-bearing exercises, such as weightlifting, help strengthen bones and reduce the risk of osteoporosis.
Energy Expenditure
The energy expenditure of weightlifting varies depending on factors such as the weight lifted, repetitions performed, and duration of the workout. However, research suggests that weightlifting can be a highly energy-demanding activity.
- One study found that an hour of weightlifting burned an average of 252 calories in men and 183 calories in women.
- Another study reported that weightlifting burned 50% more calories than cycling at a moderate intensity.
Comparison to Other Activities
To determine whether weightlifting is truly a very active activity, it is helpful to compare its energy expenditure to other common forms of exercise.
- Running: Running at a moderate pace (6 miles per hour) burns approximately 324 calories per hour.
- Cycling: Cycling at a moderate intensity (12 miles per hour) burns approximately 252 calories per hour.
- Swimming: Swimming at a moderate intensity (20 laps per hour) burns approximately 298 calories per hour.
Based on these comparisons, weightlifting appears to be comparable to other moderate-intensity aerobic activities in terms of energy expenditure.
Factors Affecting Activity Level
The activity level of weightlifting can be influenced by several factors, including:
- Weight used: Lifting heavier weights increases energy expenditure.
- Repetitions performed: Performing more repetitions within a given time frame also increases energy expenditure.
- Rest periods: Shorter rest periods between sets maintain an elevated heart rate and increase calorie burn.
- Circuit training: Combining weightlifting with other exercises in a circuit format further enhances energy expenditure.
Final Thoughts
Based on the evidence presented, weightlifting meets the criteria of a very active activity. Its physiological effects, energy expenditure, and potential for customization make it an effective means of improving physical fitness. However, it is important to note that the intensity and duration of the workout will determine the overall activity level.
What People Want to Know
Q: Is weightlifting better than cardio for weight loss?
A: Both weightlifting and cardio can contribute to weight loss, but they have different effects. Weightlifting helps build muscle mass, which boosts metabolism and burns calories. Cardio primarily burns calories during the workout.
Q: How often should I lift weights?
A: The American College of Sports Medicine recommends weightlifting 2-3 times per week for optimal results.
Q: Can weightlifting help me improve my balance?
A: Yes, weightlifting can improve balance by strengthening the muscles and joints involved in maintaining stability.
Q: Is weightlifting safe for beginners?
A: Yes, weightlifting can be safe for beginners if done properly. It is important to start with a manageable weight and gradually increase intensity over time.
Q: Can weightlifting help me reduce stress?
A: Yes, weightlifting can help reduce stress by releasing endorphins, which have mood-boosting effects.
