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The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment. Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength. When we exercise, our muscles need more energy than they do when resting. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover. The extent and duration of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet.
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