YOU HAVE A SHORT TIME? THIS IS THE BEST EXERCISES TO LOSE WEIGHT
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A new study by researchers at North Carolina found that when it comes to weight loss and fat loss, the 'aerobic exercise is better than resistance training. The study compares directly the changes in body composition induced by comparable amounts of time spent in aerobic exercise and resistance, or both in combination, previously inactive overweight or obese adults.
The study was published in the December 2012 issue of the Journal of Applied Physiology from the American Physiological Society.
Methodology
234 males and females previously sedentary overweight or obese, aged 18-70 years, were enrolled in one of three supervision protocols for eight months: aerobic training (AT), resistance training (RT), or a combination (AT / RT). Of the total, 119 participants completed the tests and report complete data for the variables of interest in this study.
The group of aerobic workout is drilled with force, to about 70-85% of the maximum heart rate, for 45 minutes 3 days a week throughout the study period.
The resistance training group practiced three days a week, completing three sets of 8-12 repetitions of eight resistance machines that hit all the major muscle groups.
The resistance was increased during the study to maintain a constant level of challenge.
The combined training group performed all the exercises assigned to both groups of AT and RT. At the end of each enrollee study was assessed for body weight, body composition, waist circumference, cardiopulmonary endurance compared to their starting point.
Main results and conclusions
The researchers found:
Groups and training combined with aerobic exercise lost more weight than those who did only resistance training. Those who did resistance training only actually gained weight due to an increase in lean body mass.
Fat mass and waist circumference were significantly decreased in groups AT and AT / RT and have not been altered in RT.
The lean mass is significantly increased in RT and AT / RT, but not in AT.
The combination of operating mode, AT / RT, decreases body fat, fat mass and increase lean body mass.
Willis concludes: "If you increase muscle mass and strength is a goal, then the resistance is required. Whether the goal is weight loss and fat reduction, and time is short, the best option in this case is to focus on training and aerobic exercise. When you lose fat, it is likely that you are also losing the visceral fat, which is beneficial for cardiovascular health and the entire body. "
Source: Worldhealth
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