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Thursday, 03 January 2013 12:11

Aerobic exercise is best option to lose weight for people short on time!

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Many people’s New Year Resolution must be losing or reducing weight and achieving the fitness. Exercise plays crucial role in reducing or maintaining weight and fitness. However, many people due to hectic work schedule cannot spare time for exercise and thus could not achieve the goal or New Year resolution of weight loss….

For such busy bees researchers from North Carolina have news to share, they have found that “aerobic exercise is better than resistance exercise for losing weight for those short on time.”


For study, researchers enrolled 234 overweight or obese males and females, age 18-70, with history of sedentary lifestyle, in one of three eight-month supervised protocols: aerobic training (AT), resistance training (RT), or a combination (AT/RT).  Among them, 119 of the participants completed the study. 

Individuals who were  assigned to aerobic training, exercised vigorously for 45 minutes three days per week; during the study period.(at about 70-85% of maximum heart rate)

Participants 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 participant was assessed for weight, body composition, waist circumference, cardiopulmonary fitness and strength compared to their baseline.

The researchers found that participants who were 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.

Researchers view

Leslie H. Willis, an exercise physiologist at Duke University Medical Center and lead author of the study, said in a release, "Given our observations, it may be time to seriously reconsider the conventional wisdom that resistance training alone can lead to weight and fat loss. 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."

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Read 1606 times Last modified on Thursday, 03 January 2013 12:19

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