Sometimes clients ask me, “If I only have time for one type of exercise, what should I do?” Truth be told, all three components of fitness – aerobic exercise, strength training, and flexibility training - are essential for different reasons, but getting your heart rate up is likely the most effective for weight and fat loss. At least that’s the conclusion of newly released research, funded by the National Institutes of Health.
In the study, over 230 previously inactive overweight or obese men and women between the ages of 18 and 70 were randomly assigned to one of three eight-month fitness regimes. The first exercised aerobically at about 70-85% of their maximum heart rate for 45 minutes three days a week. The second performed resistance training three days a week, which included three sets of 8-12 repetitions on eight machines, to target major muscle groups. The third performed both workout routines.
Scientists found that the volunteers who exercised aerobically, and those who performed both aerobic and strength training, lost greater amounts of weight and body fat, and whittled their waistlines more than those who simply completed resistance training. In fact, the resistance only group actually gained weight, due to an increase in muscle mass.
Based on this study, if your number one goal is weight loss, grab your walking shoes and get outside, or jump on the treadmill. But for but optimal health, carve out some time for strength training, which you can accomplish without going to the gym (check out my previous post about the worthwhile benefits and a simple home-based program) and end each session by stretching, for all the reasons outlined here. If you’re having trouble getting started, check out my post about readiness. And if you have a personal success story, or you’ve found a new favorite way to be active, please share it with me via Twitter or Facebook.
As we age we gain wisdom, but each passing birthday also brings a progressive loss of muscle strength, muscle mass, and aerobic capacity. We’ve known for some time that strength training can help preserve, or even rebuild, muscle mass and strength, but now a new study shows that aerobic activities, like walking, swimming or biking, can also help.
Canadian scientists recruited over 70 men and women who were either inactive or highly active from three different age groups: 20-39; 40-64; and 65-86. Researchers put each group through a series of tests, and found that compared to the sedentary adults, those who regularly engaged in aerobic exercise performed better on evaluations of grip and muscle strength.
The take home message is: just get moving. While this study doesn’t mean strength training isn’t necessary, it does support the old “move it or lose it” principle, and demonstrates that regularly getting your heart rate up can help you hang onto muscle. And that can translate into a reduced risk of injuries, greater independence, and a dramatic improvement in quality of life.
If you’ve been inactive and you’re not sure where to start, consider putting on your walking shoes. Here are 10 reasons why I think it may just be the perfect form of exercise.