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Aerobic, Not Resistance, Exercise Is Best Bet for Weight And Fat Loss
A new study led by North Carolina researchers has found that
when it comes to weight- and fat loss, aerobic training is better than
resistance training.
The study is believed to the largest randomized
trial to directly compare changes in body composition induced by comparable
amounts of time spent doing aerobic and resistant training, or both in
combination, among previously inactive overweight or obese non-diabetic adults.
A total of 234 previously sedentary overweight or
obese males and females, age 18-70 years of age, were enrolled in one of three
eight-month supervised protocols: aerobic training (AT), resistance training
(RT), or a combination (AT/RT). Of the total, 119 participants completed the
trials and had complete data for the variables of interest in the article.
Those assigned to aerobic training exercised
vigorously, at about 70-85% of maximum heart rate. They exercise approximately
45 minutes three days per week throughout the study period.
Individuals assigned to resistance training also
exercised three days a week, completing three sets of 8-12 reps on eight
resistance machines that targeted all major muscle groups. Resistance was
increased throughout the study to maintain a steady level of challenge as the
participants gained strength.
Individuals who were assigned to AT/RT performed all
the exercises assigned to both AT and RT groups. At the end of study each
enrollee was assessed for weight, body composition, waist circumference,
cardiopulmonary fitness and strength compared to their baseline.
Key Findings and Conclusions
• The groups assigned to aerobic training and
aerobic plus resistance training lost more weight than those that did
resistance training only. In fact, those who did resistance training only
actually gained weight due to an increase in lean body mass.
• Fat mass and waist circumference significantly
decreased in the AT and AT/RT groups, but were not altered in RT. However,
measures of lean body mass significantly increased in RT and AT/RT, but not in
AT. The finding suggest that aerobic exercise is more effective in reducing
these measures.
• Lean body mass increased with both RT and AT/RT,
but not AT. Having the benefit to of both modes of exercise allowed AT/RT to
decrease body fat percent significantly more than either AT or RT due to
decreased fat mass combined with increased lean body mass.
Importance of the Findings
According to Leslie H. Willis, an exercise
physiologist at Duke
University Medical
Center and the study's
lead author, "Given our observations, it may be time to seriously
reconsider the conventional wisdom that resistance training alone can lead to
weight and fat loss."
Willis added, "If increasing muscle mass and
strength is a goal, then resistance training is required. However, the majority
of Americans could experience health benefits due to weight and fat loss. The
best option in that case, given limited time for exercise, is to focus on
aerobic training. When you lose fat, it is likely you are losing visceral fat,
which is known to be associated with cardiovascular and other health
benefits."
###
The above story is reprinted from the January
2, 2013 news release by American Physiological Society
(APS).
The study has been published online before print September 27,
2012 in the
Journal of Applied Physiology :
Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW,
Bales CW, Houmard JA, Kraus WE.Effects of aerobic and/or resistance
training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012 Dec;113(12):1831-7.
Click HERE to read the full text.
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