Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss

Main Category: Obesity / Weight Loss / Fitness
Article Date: 20 Dec 2012 - 1:00 PST Current ratings for:
Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss

Aerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.

The study, which appears 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."

Article adapted by Medical News Today from original press release. Click 'references' tab above for source.
Visit our obesity / weight loss / fitness section for the latest news on this subject. In addition to Willis and Slentz, Duke study authors include Lori A. Bateman, Lucy W. Piner, Connie W. Bales, and William E. Kraus. East Carolina University study authors include A. Tamlyn Shields and Joseph A. Houmard.
The study was funded with a grant from the National Heart, Lung, and Blood Institute, National Institutes of Health (2R01-HL057354).

Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults, Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard, and William E. Kraus, Journal of Applied Physiology December 15, 2012 vol. 113 no. 12 1831-1837, doi: 10.?1152/?japplphysiol.?01370.?2011

Duke University Medical Center

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posted by Jenny Hutchings on 20 Dec 2012 at 7:07 am

This article was written by the Duke University Medical Center, i'm afraid you will need to contact them for their reasoning in including swimming.

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posted by Dr. J on 20 Dec 2012 at 6:12 am

I believe the Duke study did not include swimming. In my opinion, swimming does not give the same aerobic results in most cases and this article should not make this assumption.

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'Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss'

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African American Women Avoid Exercise Because Of Hair Maintenance

Editor's Choice
Academic Journal
Main Category: Obesity / Weight Loss / Fitness
Also Included In: Women's Health / Gynecology
Article Date: 19 Dec 2012 - 7:00 PST Current ratings for:
African American Women Avoid Exercise Because Of Hair Maintenance

The main reason why many African American women avoid exercise is because of hair care and maintenance, according to a study published in JAMA.

The research, led by Amy J. McMichael, M.D., found that complications of hair care is the main reason why African-American women don't exercise as much as they'd like to.

McMichael specializes in and teaches dermatology at Wake Forest Unviersity. She noticed that many of her female African American patients were overweight and she wanted to understand the reason why. About four out of every five African American women are overweight or obese according to data released by The U.S. Department of Health & Human Services' Office of Minority Health.

She said:

"I treat a lot of African American women in our clinic and had noticed how many of them are overweight, and I wanted to know why," she said. "I'm treating them for dermatology related issues, but as a doctor this was even more concerning because excess weight puts these women at risk for hypertension, diabetes and other serious problems."

A total of 103 African American women aged 21 to 60 participated in the study. They were each given a questionnaire asking them about their physical activity and hair care maintenance. It asked what specific exercises the women did and how much time and money they spent styling their hair. They all understood the importance of exercise, however nearly 40 percent said that they didn't exercise due to the fact that it causes them to have issues with their hair.

A lot of African American women use chemical products or heat straighteners to straighten their hair and as a result their hair becomes very fragile. If you overwash fragile hair there is a chance that it will break off easily, this is why a lot of the women can't easily wash their hair after exercise and avoid it all together.

The research began several years ago and early findings were revealed at the annual International Symposium of the L'Oréal Institute for Ethnic Hair & Skin Research in 2007.

McMichael concluded:

"We have now identified the problem - hair care does seem to be a factor - and it is one that is not easily solvable. Somebody might say, 'Oh, just cut your hair,' but that does not make sense. We have to figure out better ways to address this issue."

Written by Joseph Nordqvist
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

Visit our obesity / weight loss / fitness section for the latest news on this subject. Rebecca R. Hall, MD; Shani Francis, MD, MBA; Melicia Whitt-Glover, PhD; Kismet Loftin-Bell, MS; Katrina Swett, MS; Amy J. McMichael, MD
Arch Dermatol. 2012;():1-6. doi:10.1001/jamadermatol.2013.1946
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posted by Shani Francis on 24 Dec 2012 at 3:43 am

Your story neglected to mention that the research presented at L'Oreal was presented by Shani Francis, MD, MBA, FAAD. After this conference, this story was published in several sources with this referenced author, who was a medical student at the time.

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posted by Eshe on 21 Dec 2012 at 5:08 pm

I am a health professional and I do all of the Hair shows to reach African American Women...
The Bronner Bros. shows...many of the Women are grossly obese and are eating as they struggle to walk down the aisles with their weaves, creams and gels.
The Natural Hair shows...the Women are either at the point or getting there that their hair is just one part of them and to go without chemicals, food additives and to exercise is part of their beauty.

We need to face our demons, because this issue of being so-called "big-boned" is killing us and giving a legacy of inactivity to our children..

In many places, just going outside is not safe. I just had one of my clients tell me that her mother was robbed in front of her own house in D.C.!

So that stress is feeding her womb issues and its' a spiral effect on our health.

This is not a racist study. I get more women asking me for herbal solutions for helping to grow their hair than I care to deal with.

And the fake nails and the fake hair is just a way of making herself look good on the outside, even though many of these women are truly miserable with their weight and are overwhelmed as to what will truly make a difference.

Herbally,
Eshe The Herb Lady

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posted by Dennis on 19 Dec 2012 at 10:44 am

How ignorant!

The problem is not hair!!! Duh! It is this processed food addiction that makes you sluggish mentally and physically and w/o will to get up an move pass your employment desk or couch after work.

Do better research! This is societal/biological issue not an aesthetics issue!

THE FOOD IN AMERICAN GROCERY STORES AND PRODUCED BY ADA on these super farms producing genetically altered vegetables and animals for mass public consumption.

IT IS OFFENSIVE...that your research would be so lacking. No wonder you came to the WRONG conclusion. Sorrowfully, Your word bile has already been published!

Please print this!!!

Thank you

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posted by Olivia Marden on 19 Dec 2012 at 10:28 am

I am African American. There are 18 apartments in my building. I know for a fact that only 3 women in my building go to the gym or do regular exercise, me and two white girls. None of the other black women do. Most of the women in my building are African American. Most of them say it is because of their hair.

This study may involve a small sample, but it is incredibly accurate.

I implore those of you who wish to criticize or censure this article to hold back, and accept a fact. Denial and paranoia never got anybody anywhere.

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posted by Legallychitown on 19 Dec 2012 at 10:04 am

Yes I can believe this to be true. I'm a sista who exercises 4 times a week. I ask my girls let's go and the number one excuse is "GIRL BYE I just got my hair done." I kinda get the mentality although I don't agree. We spend so much money on our hair I can see not wanting to ruin it. BUT COME ON SON! That's crazy being obese or unhealthy for the sake of a hair style is just plain stupid. I believe we ought promote fitness and a healthy life style in our communities and we simply don't. That's where it starts. We need to promote a health first mentality amongst these young sistas. We must do better.

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posted by Louis on 19 Dec 2012 at 9:58 am

Cut It Out, I think the articles... and books... and made for t.v. movies about "Caucasian women avoiding eating to compete with one another for male attention" have been done already. This article is refreshing and educational in its content. And quite frankly, if you're honest with yourself, Cut It Out, it has a great deal of truth to it. You're apparently the exception, since you're headed to the gym.

I'm a Black woman-loving Black man! I'm also a son, a brother, a father and a friend of Black women. And I bear witness to its validity. Let's not get bent out of shape every time there is some news that can BENEFIT us! Our dirty little secrets have been killing us for too long...

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posted by Louis on 19 Dec 2012 at 9:45 am

I don't think "many" women have this issue, Christi. And when you say "many," I'm assuming you mean women of other ethnicities who have different type/grain of hair. I'm no hair expert, but I have friends of all ethnicities. And MOST women of ethnicities other than Black, exercise MUCH more with considerably less consideration for their hair afterwards. The article, sadly, is not grotesquely generalizing. It is very, very true. All my sisters and many of my Black female friends - particularly in our age group (45-50) are overweight. And I often hear it is because of the fear of "messing up their hair" because of sweating. Also, I have daughters who have fallen into that same foolishness. They're not overweight yet because they're still young. But unless they change their attitudes, it's inevitable.

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posted by Nick on 19 Dec 2012 at 9:23 am

How can you have a sample size of 103 and make a bold blanket statement "The main reason why many African American women avoid exercise is because..." as if you are stating fact?? Was it even a random sample? Terrible

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posted by Maria Suarez on 19 Dec 2012 at 9:01 am

Hi,

I am, what we call in the Dominican Republic "mulata" (white father, black mother).

Since having my hair straightened I have stopped going to the gym, because I do not want to keep washing it. I have put on a lot of weight.

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posted by PB on 19 Dec 2012 at 8:42 am

I saw a documentary (both humorous but also accurate) narrated by Chris Rock on this very topic - the connection between hair maintenance and exercise, swimming, etc. It was interesting and entertaining - the researchers would do well to watch and learn from it. It was called "Good Hair" and aired in 2009

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posted by Christi on 19 Dec 2012 at 8:33 am

I would think this would ring true for many women, not only African American women. Many women can't wash their hair daily (time, hair type, style, products) and don't want to sport sweaty hair that may ruin the hair style or possibly smell, let alone the dirty feeling. We can't jump out of the gym shower and towel dry our hair and go like many men can. We have specific products, hair tools, and much time and money invested in our hair.
I do believe they could ask the average woman if their hair impacts their workout and I bet we'd see a much larger trend. Count me as one!

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posted by Bert McElwain on 19 Dec 2012 at 8:31 am

One can not exercise with those expensive manicures. Could cause breakage of the nails.

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posted by Cut it out on 19 Dec 2012 at 8:20 am

Either begin publishing stories about Caucasian women avoiding eating to compete with one another for male attention, or stop this racism disguised as "medical" reporting.

Signed, a black woman on her way to the gym.

Seriously.

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'African American Women Avoid Exercise Because Of Hair Maintenance'

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Lipoprotein Levels In Obese Patients With NAFLD Do Not Improve With Exercise

Editor's Choice
Main Category: Liver Disease / Hepatitis
Also Included In: Obesity / Weight Loss / Fitness;  Sports Medicine / Fitness
Article Date: 29 May 2012 - 10:00 PDT Current ratings for:
'Lipoprotein Levels In Obese Patients With NAFLD Do Not Improve With Exercise'

Moderate physical activity does not improve lipoprotein concentrations in obese patients with non-alcoholic fatty liver disease (NAFLD), say researchers. The team found that in these patients, exercise only decreases triglyceride and alanine transaminase (ALT) levels by a small amount.

The study is published in Hepatology, a journal of the American Association for the Study of Liver Diseases.

According to the World Health Organization (WHO), in 2008, 1.5 billion individuals aged 20+ were overweight, and of these, 500 million were considered obese.

NAFLD is a common complication of obesity and can cause inflammation and scarring in the liver as well as liver failure. Earlier studies revealed that regular exercise and weight loss improved metabolic disturbances linked with NALFD.

In this study, Dr. Samuel Klein and his team from the Washington University School of Medicine in St. Louis, Mo., set out to determine how physical activity programs recommended by the Department of Health and Human Services impacted cholesterol, ALT, and triglyceride levels in obese patients with NALFD.

The researchers enrolled 18 obese patients with NAFLD to participate in the study. 12 participants were randomly assigned to the physical activity group and 6 were assigned to the control group. Those in the physical activity group engaged in 30-60 minutes of moderate exercise 5 days per week for 16 weeks.

The team evaluated how much physical exercise affected very low density lipoproteins (VLDL), intrahepatic triglyceride (IHTG), and apolipoprotein B-100 (apoB-100).

The researchers found that physical activity reduced IHTG content by 10%, but did not change body fat percentage or total body weight. Before the exercise program began, total body weight was 103.1 kg vs. 102.9 kg after, and total body fat was 38.9 vs. 39.2 after the exercise program.

No change in liver lipoprotein levels (VLDL or apoB-100) was found among participants in the physical activity group.

Dr. Klein concludes:

"Our data demonstrate that a moderate intensity exercise program followed by obese patients with NALFD causes a small decrease in IHTG content, even when body weight and total body fat mass are maintained.

Current exercise recommendations seem to have only a modest effect on triglycerides and ALT levels, suggesting that improvement in lipoprotein metabolism and fatty liver (steatosis) may be due to weight loss and not increased physical activity."

The researchers note that further research is required in order to assess the impact of moderate physical activity on IHTF content in individuals with NAFLD.

Written By Grace Rattue
Copyright: Medical News Today
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'Lipoprotein Levels In Obese Patients With NAFLD Do Not Improve With Exercise'

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Exercise May Be Bad For Some

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Academic Journal
Main Category: Sports Medicine / Fitness
Also Included In: Cardiovascular / Cardiology;  Diabetes
Article Date: 31 May 2012 - 2:00 PDT Current ratings for:
'Exercise May Be Bad For Some'

A new study suggests that not every healthy person benefits from regular exercise: for a small 7% minority it may increase heart and diabetes risk factors. The researchers did not suggest this should stop people exercising but point to the importance of using this type of knowledge to personalize exercise programs.

Claude Bouchard, a professor of genetics and nutrition in the Human Genomics Laboratory at Pennington Biomedical Research Center, Baton Rouge, Louisiana, in the US, was lead author of the study, which was published online in PLoS ONE on 30 May.

Bouchard and colleagues write in their background information that public health guidelines suggest adults should do 150 minutes a week of moderate intensity physical activity, or 75 minutes a week of vigorous intensity activity.

However, it is now well established that different people respond differently to exercise in terms of cardiorespiratory fitness and cardiometabolic and diabetes risk factors.

But the question that still remains, is whether there are people for whom the effect of regular exercise on these risk factors could be harmful.

For their study, Bouchard and colleagues analyzed data from six rigorous studies that looked at the effect of exercise in a total of 1,687 adults.

These studies were the HERITAGE Family Study, the DREW Study, the INFLAME Study, and the STRRIDE Study, plus cohorts from two other studies, one from the University of Maryland and another from the University of Jyvaskyla.

They looked to see how many of the participants experienced an adverse response to exercise, which they defined as an "exercise-induced change that worsens a risk factor beyond measurement error and expected day-to-day variation".

Bouchard and colleagues produced their own parameters for this definition by measuring resting systolic blood pressure (SBP), fasting plasma HDL-cholesterol (HDL-C), triglycerides (TG), and insulin (FI) in 60 people over a period of three weeks.

From these measures they defined an adverse response in these risk factors as: an increase of 10 mm Hg or more for SBP, 0.42 mmol/L or more for TG, or 24 pmol/L or more for FI or a decrease of 0.12 mmol/L or more for HDL-C.

Applying this definition to the results of the six studies, they found that 8.4% of participants had an adverse change in FI. This figure was 12.2% for SBP, 10.4% for TG and 13.3% for HDL-C.

They also found that the proportion of participants that experienced adverse effects in two or more risk factors was 7%.

"This subgroup should receive urgent attention," they write.

Bouchard and colleagues found no evidence for differences between blacks and whites, or between men and women.

Also, the adverse responses were not explained by the health status of the participants, or their age, amount of exercise they did, or lack of improvement in cardiorespiratory fitness. And there was no evidence to suggest drugs were the cause of adverse responses.

"Thus, some individuals experience [adverse responses] when exposed to regular exercise, but the causes of the phenomenon are unknown at this time," they write, concluding that:

"Adverse responses to regular exercise in cardiovascular and diabetes risk factors occur. Identifying the predictors of such unwarranted responses and how to prevent them will provide the foundation for personalized exercise prescription."

"The challenge is now to investigate whether baseline predictors of [adverse responses] can be identified to screen individuals at risk so that they can be offered alternative approaches to modifying cardiometabolic risk factors," they write.

Some experts are concerned the study will give ready ammunition to those people who don't need many reasons to excuse themselves from exercise.

For example, William Haskell, emeritus professor of medicine at the Stanford Prevention Research Center told the New York Times he thinks this could be an excuse for some people to say "Oh, I must be one of those [that doesn't benefit]".

Written by Catharine Paddock PhD
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

Visit our sports medicine / fitness section for the latest news on this subject. "Adverse Metabolic Response to Regular Exercise: Is It a Rare or Common Occurrence?"; Bouchard C, Blair SN, Church TS, Earnest CP, Hagberg JM, and others; PLoS ONE 7(5): e37887, Published 30 May 2012; DOI:10.1371/journal.pone.0037887; Link to Article.
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posted by William on 31 May 2012 at 10:40 am

Small particles containing black carbon and polycyclic aromatic hydrocarbons (PAHs) are a risk factor for adverse changes in risk factors for coronary heart disease including effects on fasting insulin, HDL-C, triglycerides, and blood pressure, as found in this study.

The effects are similar to the effects of smoking, and both small particles and PAHs are involved in that case as well. The studies reviewed in this paper from Dallas, TX and Baton Rouge, LA had consistently higher rates of adverse factors compared to studies from Maryland and North Carolina.

A recent paper reported that particulate air pollution was associated with increased risk of coronary heart disease in Louisiana and Texas compared to Maryland and North Carolina. Thus, people exercising out of doors should try to do so when and where small particulate and PAH concentrations are lowest.

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posted by BENFLY CLOTHING on 31 May 2012 at 7:02 am

This study is so inconclusive that it really had no benefits to the the public who may wonder if they fit into this effected group.my Grandmother is 93 years young and walks with no cane,takes no heart or diabetic type medicines and takes at least 3 long walks a day.She is the picture of health and looks better than the average 60 year old.I would say don't stagnate yourself with being lazy or get out and take in some fresh air and get those ole heart muscles moving,i think you will appreciate the results in your later years,think of it as an early investment that will pay off 10 fold in your future..like a 529 education fund for your Grandkids,lol.Have a Great day!

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posted by Tom Banks on 31 May 2012 at 6:49 am

Ha, ha. I never believed that exercise for health reasons ever did any amount of good. If you enjoy an activity, do it! I like hiking, sailing, and walking and I do not do any of them for my health, but I am healthy. I always laugh at people who force themselves to go running, race around on a bycycle, or lift weights for the "exercise".

It is like the doctor who smokes, drinks, and is cursing constantly and lives to be 100. While the guy who eats nuts, fruits, and vegtables, prays, snd runs his 4 miles every morning drops dead at 45.

Live and enjoy life, for tomorrow you may be dead. The end.

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posted by Dotcom on 31 May 2012 at 6:36 am

There are some people who will not curb their diets or eat even worse things when they exercise. This is what increases your heart and diabetes risk

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'Exercise May Be Bad For Some'

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