If you are looking to lose fat in the gym, stick to aerobic exercise and leave the weights alone, according to a new study published in the Dec. 15 issue of the Journal of Applied Physiology.

In spite of previous studies suggesting that weight training could increase resting metabolic rates, therefore helping the body shed more pounds, researchers at Duke University found people who combined aerobics with weight training did not shed as much weight as those who stuck to aerobics, such as fast walking, running or swimming.

The results show aerobic workouts are more effective at reducing fat than resistance training. Moreover, researchers said that a workout combining the two activities, such as lifting weights in addition to running, is no better at burning fat than running alone. The findings contradict the idea that resistance training can help with weight and fat loss by improving metabolism, the researchers added.

Nevertheless, the researchers say that resistance training can be useful. Indeed, the study found that resistance training was better at increasing lean body mass than aerobic training alone – and for older adults experiencing loss of muscle tone, resistance training is beneficial, the researchers said.

For young, healthy adults who want to lose weight however, aerobic training may be more beneficial.

"Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass," said study researcher Cris Slentz, an exercise physiologist at Duke University in Durham, North Carolina. "It's not that resistance training isn't good for you; it's just not very good at burning fat," Slentz said.

The study involved 234 overweight and obese adults who did not have diabetes, and did not exercise regularly before the study. Participants were randomly assigned to one of three workouts: a resistance training workout (consisting of three days of weight lifting per week); an aerobic workout (running 12 miles a week); or a combination workout (three days of weight lifting plus 12 miles of running a week). The workout regimens lasted eight months.

The aerobic training group and the combination group lost more pounds and fat than the resistance-training group – and despite requiring double the exercise time, the combination workout did not reduce body mass and fat mass beyond what was seen in the aerobic training group, according to the researchers

"No one type of exercise will be best for every health benefit," said study researcher Leslie Willis, an exercise physiologist at Duke. "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."

Although a focus on weight loss is understandable, "when considering the big picture, I like to encourage individuals to pursue a complete exercise program — including both aerobic exercise and resistance training," said Barbara Bushman, a professor at Missouri State University's Department of Kinesiology who was not involved in the study. "If time is limited and it comes down to one or the other, this study, as well as [statements from the American College of Sports Medicine] would seem to be in agreement that aerobic exercise along with dietary restriction are of the greatest benefit," Bushman said.

Create Date : 03 กุมภาพันธ์ 2556
Last Update : 3 กุมภาพันธ์ 2556 9:12:01 น.		0 comments
Counter : 982 Pageviews.
Share Tweet