The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.
Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight. However, recent guidelines have suggested that resistance training, which includes weight lifting to build and maintain muscle mass, may also help with weight loss by increasing a person's resting metabolic rate. Research has demonstrated health benefits for resistance training, such as improving glucose control, but studies on the effects of resistance training on fat mass have been inconclusive.
"Given that approximately two-thirds of adults in the United States are overweight due to excess body fat, we want to offer clear, evidence-based exercise recommendations that will truly help people lose weight and body fat," said Leslie H. Willis, MS, an exercise physiologist at Duke Medicine and the study's lead author.
Researchers enrolled 234 overweight or obese adults in the study. Participants were randomly assigned to one of three exercise training groups: resistance training (three days per week of weight lifting, three sets per day, 8-12 repetitions per set), aerobic training (approximately 12 miles per week), or aerobic plus resistance training (three days a week, three set per day, 8-12 repetitions per set for resistance training, plus approximately 12 miles per week of aerobic exercise).
The exercise sessions were supervised in order to accurately measure adherence among participants. Data from 119 people who completed the study and had complete body composition data were analyzed to determine the effectiveness of each exercise regimen.
The groups assigned to aerobic training and aerobic plus resistance training lost more weight than those who did just resistance training. The resistance training group actually gained weight due to an increase in lean body mass.
Aerobic exercise was also a more efficient method of exercise for losing body fat. The aerobic exercise group spent an average of 133 minutes a week training and lost weight, while the resistance training group spent approximately 180 minutes exercising a week without shedding pounds.
The combination exercise group, while requiring double the time commitment, provided a mixed result. The regimen helped participants lose weight and fat mass, but did not significantly reduce body mass nor fat mass over aerobic training alone. This group did notice the largest decrease in waist circumference, which may be attributed to the amount of time participants spent exercising.
Resting metabolic rate, which determines how many calories are burned while at rest, was not directly measured in this study. While theories suggest that resistance training can improve resting metabolic rates and therefore aid in weight loss, in this study, resistance training did not significantly decrease fat mass nor body weight irrespective of any change in resting metabolic rate that might have occurred.
"No one type of exercise will be best for every health benefit," Willis added. "However, it might be time to reconsider the conventional wisdom that resistance training alone can induce changes in body mass or fat mass due to an increase in metabolism, as our study found no change."
Duke researchers added that exercise recommendations are age-specific. For older adults experiencing muscle atrophy, studies have found resistance training to be beneficial. However, younger, healthy adults or those looking to lose weight would see better results doing aerobic training."Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass," said Cris A. Slentz, PhD, a Duke exercise physiologist and study co-author. "It's not that resistance training isn't good for you; it's just not very good at burning fat."
The study was funded with a grant from the National Heart, Lung, and Blood Institute, National Institutes of Health (2R01-HL057354).
Rachel Harrison | EurekAlert!
Real-time imaging of lung lesions during surgery helps localize tumors and improve precision
30.07.2015 | American Association for Thoracic Surgery
Experimental MERS vaccine shows promise in animal studies
29.07.2015 | NIH/National Institute of Allergy and Infectious Diseases
Verdichterscheiben für Flugzeugturbinen werden aus einem Materialstück herausgefräst. Bei der Bearbeitung fangen die Schaufeln an zu schwingen. Ein neuartiges Spannsystem steigert die Dämpfung der Schaufeln nun auf mehr als das 400-fache. Es lassen sich bis zu 5000 Euro Kosten bei der Fertigung einsparen.
Mal eben schnell in den Urlaub jetten oder für ein langes Wochenende nach Rom, Paris oder Madrid fliegen? Der Flugverkehr steigt, insbesondere der...
Der Gletscherschwund im ersten Jahrzehnt des 21. Jahrhunderts erreicht einen historischen Rekordwert seit Messbeginn. Das Schmelzen der Gletscher ist ein globales Phänomen und selbst ohne weiteren Klimawandel werden sie zusätzlich an Eis verlieren. Dies belegt die neueste Studie des World Glacier Monitoring Services unter der Leitung der Universität Zürich.
Seit über 120 Jahren sammelt der World Glacier Monitoring Service, mit heutigem Sitz an der Universität Zürich, weltweite Daten zu Gletscherveränderungen....
Glacier decline in the first decade of the 21st century has reached a historical record, since the onset of direct observations. Glacier melt is a global phenomenon and will continue even without further climate change. This is shown in the latest study by the World Glacier Monitoring Service under the lead of the University of Zurich, Switzerland.
The World Glacier Monitoring Service, domiciled at the University of Zurich, has compiled worldwide data on glacier changes for more than 120 years. Together...
Mit ultrakalten Atomen lässt sich ein neuer Materiezustand beobachten, in dem das System nicht ins thermische Gleichgewicht kommt.
Was passiert, wenn man kaltes und heißes Wasser mischt? Nach einer Weile ist das Wasser lauwarm – das System hat ein neues thermisches Gleichgewicht erreicht....
Using ultracold atoms trapped in light crystals, scientists from the MPQ, LMU, and the Weizmann Institute observe a novel state of matter that never thermalizes.
What happens if one mixes cold and hot water? After some initial dynamics, one is left with lukewarm water—the system has thermalized to a new thermal...
03.08.2015 | Veranstaltungen
03.08.2015 | Veranstaltungen
31.07.2015 | Veranstaltungen
03.08.2015 | Veranstaltungsnachrichten
03.08.2015 | Seminare Workshops
03.08.2015 | Seminare Workshops