Getting in shape takes more than cardio. Aerobics is an important component of overall fitness, but you should include muscle-strengthening exercises several times a week to create a well-rounded exercise program.
The benefits of aerobics are well known. Aerobic exercise strengthens the heart muscle as well as the entire cardiovascular system. Muscle-building exercises can help you fine-tune your body, function better, and burn fat.
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There are two types of muscle-building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low-rep, high-weight muscle-building workout is to increase muscle mass or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high-rep, low-weight muscle-building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.
People expect quick results when starting a new muscle-strengthening workout. If your body is initially thin, this is normal. However, if your fat-to-muscle ratio is high, you will need to combine fat-burning aerobic cardiovascular exercise with muscle-strengthening exercises to see the desired results. Eating a low-fat diet consisting of lean protein and low carbohydrates also helps you build muscle and lose fat.
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One of the benefits of muscle-building exercises, aside from bigger and toned muscles, is that they increase your body's ability to burn fat. Even when you're not exercising, if you follow a regular fitness program that includes muscle-strengthening exercises, your muscles will continue to burn fat more efficiently. Aerobic exercise improves cardiovascular function, which is important for strengthening the heart and pumping blood to the muscles. However, sustained fat burning requires a combination of aerobic exercise and muscle building.
It's a misconception that exercise actually builds extra muscle tissue. We are born with the most muscle fibers we can have, and that will never change. What muscle-building training is trying to change is the shape of muscle tissue by increasing its volume and making the fibers larger and sharper.
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