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January 17, 2013
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Aerobic Exercise V Resistance Training For Fat Loss
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Aerobic Exercise V Resistance Training For Fat Loss
Dear Reader,
If you're targeting pounds and fat, aerobic exercise may be your best bet. A new study in the Journal of Applied Physiology is the largest randomized trial yet to find that if you want to lose weight, and fat, aerobic workouts beat resistance training, confirming what many experts already suspected. These findings are not to discourage anyone from doing resistance training, as this helps keep muscle strength, and as shown by previous research, it improves control of blood sugar in the body, the effects of resistance training on fat loss just aren't as clear.
This latest study from a team of Duke researchers compared resistance workouts to aerobic exercise to see which would work best for the loss of both pounds and fat. The results suggest that for those who don't have a lot of time, putting your efforts into an aerobic exercise program would be the best way to accomplish both weight and fat loss goals. There are recent indications that suggest resistance training may also help you lose weight by upping your resting metabolism, but the research on fat mass has not been conclusive.
The team assigned 234 middle-aged subjects, both men and women who were all overweight or obese to one of three exercise groups for the duration of the eight-month project. The resistance group worked out three times a week, using eight different machines, and was told to keep the sessions to about an hour in length. The aerobic group put in just about 12 miles a week on either an elliptical machine or a treadmill, for a total of almost 133 minutes of exercise per week, about 2 and a quarter hours in total. There was a combination group that worked out three days a week who gave the combined effort of both the resistance and aerobic exercise groups.
In the end, 119 subjects finished the study. Those who were in the aerobic only or the resistance/aerobic group lost more total body mass and fat mass than those in the resistance group, but weren't very different from each other according to lead researcher Leslie Willis, the clinical research coordinator at Duke University Medical Center and also a practicing exercise physiologist.
The aerobic only group lost 3.8 pounds, while the combination group lost 3.6 pounds.
Continues below...
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Aerobic Exercise V Resistance Training For Fat Loss Continued...
One plus for the combination workout group, they lost the most around the waist, and doctor's know that a large measurement here (over 35 inches in women, over 40 in men) is a serious risk for heart disease as well as other life altering health conditions. In the study the subjects of the combination group doubled the time commitment to exercise and didn't see significantly different results when it came to fat mass, though other benefits they got weren't measured in the study.
Resistance training dose increase lean muscle mass, but didn't change fat mass, so the pounds registered on the scale don't change.
There's no denying fat mass is something you definitely want to target as part of those getting healthy efforts. Based on the findings of this study, if you're pressed for time (who isn't?), and want results, focus on the cardiovascular exercise you get from an aerobic workout... walking, biking, swimming, are all great options you might consider.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.com/aerobic-exercise-seems-best-weight-fat-loss/4-a-508973
More info from Georgia State University on aerobic exercise:
http://www2.gsu.edu/~wwwfit/aerobice.html
Mayo Clinic info on aerobic exercise:
http://www.mayoclinic.com/health/aerobic-exercise/EP00002
eMedicine info on resistance training:
http://www.emedicinehealth.com/strength_training/article_em.htm
News release, Duke University:
http://www.dukehealth.org/health_library/news/aerobic-exercise-trumps-resistance-training-for-weight-and-fat-loss
Study article, Journal of Applied Physiology, December 15, 2012:
http://jap.physiology.org/content/113/12/1831
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