Aerobic exercise + resistance exercise is more effective in reducing fat

[Key Points]: According to the results of a Brazilian research paper published in March 2014, scientists followed 139 obese (especially central obesity) adolescents (15-19 years old) for one year and found that the combination of aerobic exercise and resistance exercise is more helpful for weight loss than aerobic exercise alone.

The main purpose of this study is to investigate whether a combination of aerobic exercise and resistance exercise can more effectively reduce the levels of inflammatory markers and the risk of cardiovascular disease in obese adolescents than aerobic exercise alone.

A total of 139 adolescents aged 15 to 19 participated in this study, which lasted for one year. At the beginning, their BMI values ​​were all greater than the 95th percentile (Note: The BMI of adolescents is divided according to percentiles. Above 95% means that the BMI is higher than 95% of people in the same age and gender group, which is in the overweight and obese range).

The scientists divided these teenagers into two groups, the AT group, which is the aerobic exercise only group, with 55 people, and the AT+RT group, which is the aerobic exercise + resistance exercise group, with 61 people. They also conducted detailed blood tests on their blood sugar, insulin levels, leptin, adiponectin, etc. The experimental results showed that the AT+RT group lost more body fat (including subcutaneous fat and visceral fat), had a greater decrease in low-density lipoprotein levels (bad cholesterol), and gained more lean body mass (muscle mass) than the AT group.

Although both groups experienced improvements in important clinical health indicators, the AT+RT group was significantly better in controlling abdominal fat and controlling the risk of cardiovascular disease. Therefore, it is recommended to combine aerobic exercise and resistance exercise in pediatric clinical treatment.

【Specific exercise methods】:

Both groups exercised three times a week for 60 minutes each time.

Aerobic exercise + resistance exercise group: 30 minutes of treadmill training + 30 minutes of resistance exercise.

Aerobic exercise group: 60 minutes of treadmill training.

The speed and intensity of the treadmill are the same.

Resistance training content:

Principle: From large muscle group exercises to small muscle group exercises, multi-joint exercises to single-joint exercises, high-intensity exercises to low-intensity exercises.

Content: Bench press, leg press, sit-ups, lat pulls, prone leg curls, lower back exercises, bent-over lateral raises, seated calf raises, hammer curls, and triceps pushdowns. The training sequence was strictly followed.

in conclusion:

Therefore, even if you exercise for 60 minutes a day, 30 minutes of aerobic exercise + 30 minutes of resistance exercise (muscle training) will be much better than 60 minutes of aerobic exercise alone. Although this experiment is aimed at teenagers, it is also applicable to adults.

Source: 39 Health Network www.39.net

Please do not reprint without written authorization