For those of us who are overweight and targeting associated health/medical conditions, or who are trying not to develop those conditions, only doing strength/resistance training may not be the best choice for our specific targets.
Since about December, I have changed my exercise and added between 2 to 2.5 hours/wk of dancercise (aerobics) to my previous circuit style resistance/strength training. Prior to this change/addition, I was doing about 3 to 3.5 hours of resistance/wk. I am now doing 1-1.5 resistance + 2-2.5 aerobics/wk and seeing and feeling good results. Although I am delighted (per the study below) to know that I am likely dropping non-observable , visceral belly fat, I am also happy to be seeing observable changes in external belly fat. I also feel that this change has enabled me to much more easily maintain my goal weight of 9+ years, as well as drop about 8 additional lbs and comfortably maintain that, while continuing to build strength and muscle.
I think the implications of this study as very important for those who have significant weight to lose, may be insulin resistant, and are beginning to put in place an exercise routine that will become habitual, as well as those with fatty liver, those who are trying to avoid fatty liver, and others as indicated in the study.
If you are overweight and/or have the conditions addressed in this study, or are trying to avoid them, do you think your current exercise regimen is on target? What is your exercise regimen and how do you think it is working for you?
"Aerobic exercise is your best bet when it comes to losing that dreaded belly fat, a new study finds. When Duke University Medical Center researchers conducted a head-to-head comparison of aerobic exercise, resistance training, and a combination of the two, they found aerobic exercise to be the most efficient and most effective way to lose the belly fat that's most damaging to your health."
"The Duke study showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. All are known risk factors for diabetes and heart disease."
"Resistance training achieved no significant reductions in visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance. The combination of aerobic with resistance training achieved results similar to aerobic training alone."
"Resistance training is great for improving strength and increasing lean body mass," says Slentz. "But if you are overweight, which two thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories." Aerobic training burned 67% more calories in the study when compared to resistance training."
"The eight-month study followed 196 overweight, sedentary adults (ages 18-70) who were randomized to one of three groups: aerobic training; resistance training or a combination of the two. The aerobic group performed exercises equivalent to 12 miles of jogging per week at 80% maximum heart rate. The resistance group performed three sets of 8 -- 12 repetitions three times per week. All programs were closely supervised and monitored to ensure maximum effort in participation."