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تمرین قدرتی
Benefits of Strength Training
Maintaining a strong muscular system is so important that a leading medical research journal (American College of Sports Medicine's Current Sports Medicine Reports) advocates a public health mandate for sensible strength training (Phillips and Winett 2010).
Most of these research programs have resulted in 3 to 4 pounds more muscle after just 3 to 4 months of strength training (Campbell et al. 1994; Pratley et al. 1994).
Their strength training program required just 1 set of 12 standard resistance machine exercises, 2 or 3 days per week, using a weight load that could be performed 8 to 12 repetitions.
For example, during a circuit strength training program, you are likely to burn 8 to 10 calories per minute, or 160 to 200 calories over a 20-minute exer- cise session.
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