An asterisk indicates excluded from analysis due to different testing modalities preintervention and postintervention for body composition measures. Subjects were nonsmokers without a history of diabetes, hypertension, or coronary artery disease. After written informed consent was obtained and baseline tests were completed, all subjects were asked to maintain their current lifestyle for a 4-mo run-in period followed by preexercise testing, with subsequent randomization into one of three exercise training groups.
We chose to have a control run-in period in hopes that less dedicated subjects would drop out prior to the initiation of the interventions. Importantly, this reduced dropouts that occurred after randomization and improved study validity.
Ninety percent of the subjects recruited completed the run-in period and were then randomized to an exercise group. Data from these subjects are included in the present analysis Fig. Details of the prescribed and actual exercise training amounts by group are included in Table 1. Exercise modes included treadmill, elliptical trainers, and cycle ergometers for the aerobic exercises. Aerobic compliance percentages were calculated each week as a percentage, equal to the number of minutes completed within the prescribed heart rate range divided by the number of total minutes prescribed.
All weekly compliance percentages are shown in Table 1. Values are means SD. There were no significant baseline differences between groups.
For subjects randomized to resistance training, the ramp period began with one set during weeks 1—2 , two sets during weeks 3—4 , building up to the prescribed three set amount on week 5. The resistance training groups were prescribed three sessions per week, three sets each session of 8—12 repetitions, designed to target all major muscle groups.
Weightlifted amounts were increased by 5 lbs each time the participant performed 12 repetitions with proper form on all three sets during two consecutive workout sessions. At the ECU site, sessions were confirmed via visual observation by fitness staff. Height was measured to the nearest 0. Waist circumference was taken at the minimal waist smallest horizontal circumference between the umbilicus and xiphoid process. Calorie intake was assessed using a 3-day food record and a h recall interview conducted at the beginning and end of the training period.
Dietary intakes recorded from the 3-day records and h recalls were analyzed for calorie and macronutrient content using Food Processor Nutrition Analysis Software Version 7. Confirmation of nonsignificant variability between the two measures permitted us to combine the two measures and calculate a mean energy intake over 4 discrete days at each time point. An experienced CT technologist who was blinded to the study randomization performed the CT imaging studies. With subjects in a supine position, a single, 10 mm axial image was taken at the midpoint of the left thigh midway between the acetabulum and the patella as determined from frontal scout radiographs.
The upper and lower body total amounts of weight lifted pounds from a single session during week 5 were used as the baseline measure of overall strength. The same measurements from a single session at week 32 were used as the end of training measure of overall strength. Paired, two-tailed t -tests were used to determine if the post vs. The effect of different modes of exercise on change in measures of body mass and body composition.
Error bars indicate SE. Baseline demographics and exercise prescription data are presented for each group in Table 1. There were no significant between-group differences in any baseline measures. Figure 1 describes the flow of participants from recruitment to postintervention testing. Of the subjects who entered the 4-mo run-in phase of the study, There was a For the body composition analysis, subjects had consistent assessment methodologies at all testing time points. Baseline and change scores for the variables of interest are presented in Table 2.
The increases in peak VO 2 in each exercise group demonstrated the effectiveness of the training stimulus, as did the results for strength in the groups that incorporated resistance training.
Reported energy intake was not different between baseline and end of training in any of the exercise groups, nor was it changed in the group as whole data not shown.
Figure 2 depicts the effect of the exercise mode AT or RT on changes in body composition. The two modes of exercise consistently differed in their effects on body composition. For some time we have been interested in how much exercise and what types modes are most beneficial for acquiring health effects, cognizant of the fact that not any one amount or type of exercise is likely to be best for every health benefit Previous research has shown RT to improve glucose tolerance and glycosylated hemoglobin, as well as strength and lean body mass However, the influence of RT on other metabolic variables is less clear.
Of considerable interest to both the general public and the scientific community are the control of weight gain and the extent of weight loss and change in body composition induced by exercise training. To our knowledge, the current report represents the largest randomized trial to directly compare changes in body composition induced by comparable amounts of time spent doing resistance and aerobic training, or both in combination, in nondiabetic, previously inactive overweight or obese adults.
Although RT and AT are vastly different in terms of the nature of the training stimulus i. The main findings of the study were the following: 1 A substantial amount of RT alone did not reduce body mass or fat mass; 2 recommended amounts of AT were significantly better than RT for reducing measures of body fat and body mass; and 3 the combination of aerobic and resistance training did not provide an additive effect for reducing fat mass or body mass compared with AT alone. Thus the training modes in combination neither acted in synergy nor interfered but rather seemed to act in a linear fashion when body composition measures were the outcome variables.
The RT exercise prescription used in this study represents the upper limit of the amount recommended by the American College of Sports Medicine in terms of both sessions per week and number of sets per session RT induced significant gains in lean body mass and strength Table 2.
The lack of body mass loss observed with RT in this study supports the findings of others and is driven by an increase in lean body mass 6 , 7 , 9 , 11 , 21 , 24 , However, there are conflicting reports in the literature on whether or not RT induces fat mass loss: some randomized controlled trials find that RT significantly reduces fat mass 24 , while others either report a statistically insignificant trend 23 , 26 or no change in fat mass 7 , 9 , The present study supports the latter observation.
Recommendations from the American College of Sports Medicine provide a figure that proposes three potential mechanisms by which RT might lead to fat mass loss Although the authors state that the literature examining the effect of RT on fat mass is inconclusive and that resistance training is not effective for weight loss, RT is still endorsed as an effective means for obesity treatment. Similarly, other consensus documents and study reports include tables showing that RT results in decreases in fat percentage, with the suggestion that this decrease in fat percent indicates a decrease in fat mass 4 , 12 , 17 , 20 , The problem with reporting changes in fat percent, instead of absolute fat mass, is demonstrated by the RT group in the present study, for whom fat percent did significantly decrease without any change in absolute fat mass.
In other words, the changes in percent body fat were driven solely by the increase in lean body mass induced with RT. The present study failed to observe significant total body or fat mass loss even with a very substantial resistance training program of 8 mo duration.
Perhaps the most commonly cited reason for the reduction of fat mass and body weight by RT is that resting metabolic rate RMR theoretically increases as lean body mass increases 10 , 16 , 20 , 22 , resulting in a steady state increase in total energy expenditure and a corresponding negative shift in energy balance.
Although we did not directly measure RMR in the present study, we observed that RT increased lean body mass without a significant change in fat mass or body weight, irrespective of any change in RMR that might have occurred. Given these observations, along with those from other studies 7 , 9 , 19 , it may be time to seriously reconsider the conventional wisdom that RT alone can induce changes in body mass or fat mass due to an increase in metabolism in overweight or obese sedentary adults.
Cardiovascular exercises and weight training help with weight loss. Learn more about how each one burns calories and which is best. Aerobic exercise reduces the risk of many health conditions.
National guidelines recommend at least minutes of aerobic activity per week. A person's fat burning heart rate depends on their age. Staying within this heart rate range during exercise is supposed to help people lose weight….
Swimming can benefit the mind and body in various ways. Here, learn more about the range of health benefits that swimming can offer. Cardio for weight loss: What to know. Medically reviewed by Daniel Bubnis, M. How much? What impacts weight loss? How long? Best cardio exercises Cardio vs. How much cardio for weight loss?
Share on Pinterest Engaging in regular physical activity can help a person manage their weight. Factors that can impact on this weight loss. How long to lose a pound of weight?
Best cardio exercises for weight loss. Activity Calories burned after 30 minutes Calories burned after 60 minutes Running at 5mph Bicycling at over 10 mph Swimming, slow freestyle laps Aerobics Walking at 4. Cardio vs. General tips. New biomarker may help improve depression treatment. Dementia cases set to triple by Related Coverage. How to naturally lose weight fast.
Some of them are listed below. Here is a list of the best aerobic exercises for weight loss. You can choose any exercise depending on the number of calories burned by exercising for 30 minutes to 1 hour and your weight loss goal. It is a popular aerobic exercise best suited for weight loss. Cycling for 30 minutes, whether on stationery or a geared bike, can burn calories for a person weighing around pounds. Start by sitting in a comfortable position, peddling the cycle at a medium speed for the first 1 minute, and then increasing the peddling pace in 2 to 3 minutes.
Slow down when you feel the burn in your thighs, and then initiate high-speed cycling for 5 minutes at a stretch. Swimming: An exciting aerobic exercise for weight loss, one hour of swimming can burn calories for an average person weighing around 60 to 70 kilograms. Wear your swimsuit, cap, and water goggles for safety reasons. If you are a beginner at swimming, start with ten laps of freestyle strokes to engage all the muscles in the movements.
To derive maximum benefit from swimming, learn other strokes also. Walking: Another easy aerobic exercise to reduce weight, walking for 30 minutes every day can help you burn calories. It is advisable to wear breathable clothes and comfortable shoes and do a 5-minutes warm-up before starting. The best time to walk is early morning, but you can also walk during the evenings at your convenience.
Start walking at a speed of 5 miles per hour, and gradually increase to 7 miles per hour. Toward the end of your set, slow down to 4 miles per hour and let your body cool down. An hour of running will burn down about calories in a day. Basket Ball: Playing Basketball is a fun way of burning calories. Playing the game vigorously for 30 minutes will help you shed calories, and you can shed around calories if you continue playing for an hour.
Weight lifting: Weight lifting is a popular aerobic exercise for weight loss at home. These aerobics would need some weights to carry out.
It is a combination of aerobics and strength training. Start with moderate weights and do squats, plie squats, and walking lunges withholding it on the one hand. This aerobic exercise reduces fat by burning calories in 30 minutes long set. Dancing: Dancing often doubles up as an effective exercise for weight loss. One can practice aerobic dance exercises for weight loss in groups or at home.
A one-hour-long dance routine can help burn calories, reduce weight, and build muscle strength at the same time. Stretching: Stretching is an exciting activity that is good for losing weight and helps in relaxing muscle and joint pains. It can help you burn up to 90 calories if practised for 30 minutes. Start by standing straight with your feet stretched apart, parallel to your shoulder.
Now put your hands up.
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