One of the most important components of any exercise or weight-loss program is resistance training. Resistance/strength training involves performing specific exercises, using either machines or free weights, to help improve muscle strength and endurance. Most weight loss seekers tend to ignore strength training and devote the majority of their training to cardiovascular exercise.
While all modalities of cardiovascular exercise are great for improving heart health and require energy use, cardio does not target muscle fitness or overall tone. Resistance training helps to increase muscle mass, which in turn increases the amount of calories your body needs to sustain everyday life.