Resistance training is an established method to increase muscle mass and strength, but for Americans who are short on time aerobic exercise may be a more strategic option. Leslie H. Willis, from Duke University Medical Center (North Carolina, USA), and colleagues enrolled 234 previously sedentary overweight or obese men and women, ages 18 to 70 years, in one of three eight-month supervised protocols: aerobic training (AT), resistance training (RT), or a combination (AT/RT). Of the total, 119 participants completed the trials and had complete data for the variables of interest in the article. Those assigned to aerobic training exercised vigorously, at about 70-85% of maximum heart rate. They exercise approximately 45 minutes three days per week throughout the study period. Individuals assigned to resistance training also exercised three days a week, completing three sets of 8-12 reps on eight resistance machines that targeted all major muscle groups. Resistance was increased throughout the study to maintain a steady level of challenge as the participants gained strength. Individuals who were assigned to AT/RT performed all the exercises assigned to both AT and RT groups. At the end of study each enrollee was assessed for weight, body composition, waist circumference, cardiopulmonary fitness and strength compared to their baseline. The researchers found that the groups assigned to aerobic training and aerobic plus resistance training lost more weight than those that did resistance training only. In fact, those who did resistance training only actually gained weight due to an increase in lean body mass. Fat mass and waist circumference significantly decreased in the AT and AT/RT groups, but were not altered in RT. However, measures of lean body mass significantly increased in RT and AT/RT, but not in AT. The findings suggest that aerobic exercise is more effective in reducing these measures. Writing that: “[To balance] time commitments against health benefits, it appears that [aerobic training] is the optimal mode of exercise for reducing fat mass and body mass, while a program including [resistance training] is needed for increasing lean mass in middle-aged, overweight/obese individuals.”
Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, William E. Kraus, et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.” J Appl Physiol., December 15, 2012, 113:1831-1837.
World Congress on Anti-Aging Medicine & Regenerative Biomedical Technologies Showcases Innovations in Clinical Aging Intervention:
When short on time, aerobic training is better than resistance training.
Glucose appears to temper brain activity in regions that regulate appetite and reward -- but fructose does not.
Carotenoids – and particularly beta carotene, found abundantly in carrots, may help to reduce the risk of hip fractures, among lean men.
Elevated levels of C-reactive protein, a marker of inflammatory disease, may associate with increased risk of psychological distress and depression.
Older athletes who engage in endurance training have longer telomere length, and maximal oxygen consumption positively associates with telomere length.
The rate of people who seek preventive cancer screenings has fallen over the last ten years in the United States.
Intensive lifestyle-based weight-loss interventions associate with a partial remission of diabetes.
High perceived stress associates with a moderately increased risk of incident coronary heart disease
Meals at which the entire family dines together encourage children to consume fruits and vegetables.
Seniors who engage in regular physical activity are less likely to experience loss of brain volume and potentially retain cognitive skills.
People who lift weights are less likely to have metabolic syndromea cluster of risk factors linked to heart disease and diabetes.
Lift your mood by extending your normal exercise routine by just a few minutes
T cells become more responsive in exercising cancer survivors weeks after chemotherapy ends.
Soccer (football outside the US) helps men with high blood pressure to improve their fitness, normalize their blood pressure. and reduce their risk of stroke.
A regular exercise program that focuses on intensity of activity, rather than duration, may significantly reduce the risk of markers implicated in diabetes
As little as 6 months of exercise can improve memory, language, thinking and judgment problems by almost 50%, in people affected by stroke.
Daily physical activity can boost a person's mental health, via the psychological mechanisms known as the self-image hypothesis and the social interaction hypot
The very elderly and frail can enjoy the benefits of exercise in terms of their physical and cognitive faculties and quality of life after only three months.
Middle-aged adults who regularly engage in leisure-time physical activity for more than a decade may enhance their heart health.
#103 - Is the Bed to Blame?
The bed is not merely a home furnishing, it is an integral part of your sleep environment:
If you share a bed, both of you may sleep best in a king-size bed, particularly if your bed partner is prone to tossing and turning or has restless leg syndrome. Two adults in a double- or queen- size bed have as much horizontal space as a baby does in a crib!
A properly selected and maintained mattress provides positive resistance to the sleeper’s body weight. Goldilocks was right:
A mattress that is too firm will not provide even body support, tending instead to support only at the body’s heaviest parts (shoulders and hips).
A mattress that is too soft will not keep the spine in proper alignment with the rest of the body. As a result, your muscles will work throughout the night to straighten the spine, leading to aches and pains in the morning.
Rotate your mattress and turn it over every 2 to 3 months to reduce sags, imprints, bumps, and valleys.
The foundation part of the bed (box spring) extends the life of the mattress. It absorbs the major portion of the stress and weight placed on the sleep surface.