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Can Weight Lifting Maximize The Afterburn Effect?
Weight lifting has commonly been associated with performance enhancing drugs, which is also unfortunate.In a somewhat narrow sense, weight lifting refers to the sport of Olympic lifting, but in the broader sense, several other sports fall under the term. Bodybuilding, Olympic lifting, Powerlifting and even Strongman training are all really forms of weight lifting. In days gone by, many folks that were involved with sports and athletics avoided weight training as the thinking of the day was that it made one "muscle bound" and actually could slow you down and make you clumsy or less agile. In our more enlightened time, almost every sport uses some form of weight training and/or other strength training methods to improve their athletes' performance.To be sure, the more extreme practitioners in all the weight lifting genres seek to use massive poundages and perform workouts that boggle the mind of the average Joe, but more moderate forms of weight training can benefit anyone from a senior citizen recuperating from a nasty fall to uncle Bill trying to improve on his golf swing. When you really think about it, lots of everyday activities are forms of weight lifting. Picking up a sack of groceries, a packageor even your own child involves some lifting.
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Weight Lifting May Be OK After Breast Cancer
To avoid making lymphedema worse, heavy lifting of any kind is typically discouraged for breast cancer survivors with lymphedema. But the new study, published in the Aug. 13 edition of The New England Journal of Medicine, shows that weight lifting may actually help breast cancer survivors with lymphedema. The study included 141 U.S. women who had completed breast cancer treatment. Half of the women got a free membership to a local health club and got trained in weight lifting by trainers who were knowledgeable about lymphedema. For comparison, the other women weren't asked to start weight training , and they got a one-year pass to a health club only when the study ended. The women in the weight lifting group worked out twice a week at their health clubs. They did weight lifting exercises that target the upper and lower body, as well as stretching , a cardio warm-up, and exercises for their abdominal and back muscles.
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Research suggests certain lifting methods may fair better than others in the calorie-burning department. In general, exercises targeting larger muscle groups like the quads and hamstrings will burn more calories post-workout than the more isolated alternatives (yes, even curls in the squat rack!). To maximize the burn (and save time), try exercises that work opposite muscle groups back-to-back (for instance: chest/back or quads/hamstrings). Rest between sets could also factor into that afterburn effect -- although the research is a little stickier. A few studies show that shorter breaks will lead to greater calorie burn, while others lobby for longer trips to the water fountain to get the most out of each exercise. One possible action plan: Keep rest periods long enough to maintain intensity levels during the actual sets (around 85 percent) and continue back up once mostly recovered. Any longer and the afterburn effect starts to decrease.
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