Resistance training and body fat percentage -
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Maintain your muscle. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. To our knowledge, this is the first randomized trial to date comparing the effects of aerobic training, resistance training, and their combination on body composition and cardiometabolic risk factors in a large sample of obese adolescents.
The primary findings were that modest but clinically significant reductions in percentage body fat can be achieved through aerobic, resistance, or combined exercise training in obese adolescents. In per-protocol analyses, combined aerobic and resistance training produced greater decreases in percentage body fat, waist circumference, and BMI than aerobic training alone.
The modest decreases in percentage body fat in the HEARTY trial were comparable to those observed by Lee et al, 14 who examined the effects of thrice-weekly aerobic or resistance training vs a nonexercising control group during a 3-month period. Compared with the control group, we found decreases in waist circumference in all 3 exercise groups, and per-protocol analyses showed greater decreases in the combined group vs the aerobic group.
Our results agree with previous smaller studies showing decreases in abdominal fat through aerobic training, 14 resistance training, 14 and combined aerobic and resistance circuit training 15 , 16 performed 2 to 3 times weekly compared with nonexercising controls.
Abdominal fat accumulation is associated with increased cardiometabolic risk. We found no changes in glucose or lipid levels, possibly due to mostly normal baseline values.
Potential participants who had DM at baseline were excluded from our study, and Lee and colleagues 14 found no changes in insulin sensitivity in the aerobic group. Although within-group V̇ o 2 peak and treadmill time increased in the aerobic group and the combined group, only the increases in the aerobic group were significantly greater than those in controls.
In the Diabetes Aerobic and Resistance Exercise DARE trial, 21 with a design similar to that of the HEARTY trial in adults with type 2 DM, findings were similar: aerobic training and combined training each increased aerobic fitness, but the aerobic-only intervention did so to a slightly greater extent.
Similar to the present trial, DARE also reported no differences in fat-free mass changes between groups but observed decreases in body weight and fat mass in the aerobic and combined training groups.
All 3 types of exercise training aerobic, resistance, and combined increased lower body muscular strength. The greatest increase was observed in the resistance group. Adherence rates were similar, suggesting that adding aerobic training might attenuate leg strength development compared with resistance training alone.
Nonetheless, combined training increased both V̇ o 2 peak and muscular strength. We excluded adolescents with DM, so our results do not necessarily apply to them. Our results may not be generalizable to unsupervised exercise.
Costs would decrease over time, assuming the required frequency of personal trainer sessions would decrease. The HEARTY trial showed that aerobic training, resistance training, and their combination decreased percentage body fat in obese adolescents. In participants adhering to the exercise protocol, combined aerobic and resistance exercise training tended to be superior to aerobic training alone in decreasing percentage body fat, waist circumference, and BMI.
Combined training might have additive effects through greater exercise volume or combinations of unique effects of aerobic training improvement in the oxidative metabolism—dependent energy system, qualitative changes in skeletal muscle fiber type, metabolic capacity, and cardiorespiratory fitness 22 and resistance training quantitative changes in skeletal muscle mass or fiber diameter and increased muscular strength.
Corresponding Author: Ronald J. Sigal, MD, MPH, Faculties of Medicine and Kinesiology, University of Calgary, Richmond Rd SW, Room , Calgary, AB T2T 5C7, Canada rsigal ucalgary.
Published Online: September 22, Author Contributions: Drs Sigal and Alberga had full access to all the data in the study and take responsibility for the integrity of the data and the accuracy of the data analysis.
Critical revision of the manuscript for important intellectual content: All authors. Administrative, technical, or material support: Sigal, Alberga, Phillips, Malcolm, Kenny. Conflict of Interest Disclosures: None reported. Dr Sigal is supported by a Health Senior Scholar award from Alberta Innovates—Health Solutions and was previously supported by a Research Chair from the Ottawa Hospital Research Institute during part of this trial.
Dr Alberga was supported by a Doctoral Student Research Award from the Canadian Diabetes Association. Dr Kenny was supported by a University Research Chair from the University of Ottawa.
Additional Contributions: We thank the HEARTY trial participants. Krista Hind, BSc deceased , Bruno Lemire, PhD, Marta Wein, BSc, Kim Robertson, BSc, Kim Fetch, BSc, Brittany Hanlon, MHA, Jane Yardley, PhD, Nadia Balaa, BSc, Karen Lopez, BSc, Pamela Martino, MSc, Kim Morin, BSc, Colleen Gilchrist, BSc, RD, Pascale Messier, BSc, RD, Kelley Phillips, MA, and students in the School of Human Kinetics, University of Ottawa, who contributed to study coordination, exercise training, and evaluation of study participants.
Robert Ross, PhD Queens University, Kingston, Ontario, Canada , Alison Bradshaw, MSc, and Jennifer Kuk, PhD York University, Toronto, Ontario, Canada , and Yves Martel, PhD Tomovision, Magog, Quebec, Canada assisted with training and provided ongoing advice on body composition analysis.
Robert Ross, PhD, received financial compensation beyond his usual salary. Correction: This article was corrected on June 25, , to fix an SD value in Table 1.
full text icon Full Text. Download PDF Top of Article Abstract Introduction Methods Results Discussion Conclusions Article Information References. Healthy Eating Aerobic and Resistance Training in Youth Trial Flow Diagram. View Large Download. Table 1. Baseline Participant Characteristics.
Table 2. Intent-to-Treat Analysis of Percentage Body Fat and Lean Body Mass at Baseline and Changes After 6 Months a. Table 3. Intent-to-Treat Analysis of Anthropometry at Baseline and Changes After 3 and 6 Months a.
Table 4. Intent-to-Treat Analysis of Changes in Energy Intake 3-Day Food Diaries and Background Physical Activity 7-Day Pedometer Logs in the 4 Study Groups a. eTable 1. Inclusion and Exclusion Criteria eTable 2.
Run-in Training Program eTable 3. Aerobic Training Program eTable 4. Resistance Training Program eTable 5. Resistance Training Exercises eTable 6.
Participants on Medications by Group Assignment eTable 7. Overall Adverse Events by Study Group eTable 8. Adverse Events by Study Group Related and Unrelated to Participation in the HEARTY Trial eTable 9.
Per-Protocol Analysis: Percent Body Fat and Lean Body Mass at Baseline and Changes After 6 Months eTable Per-Protocol Analysis: Anthropometry and Blood Pressure at Baseline and Changes After 3 and 6 Months eTable Cardiometabolic Risk Markers at Baseline and Changes After 3 and 6 Months eTable Changes in Cardiorespiratory Fitness VO 2peak and Treadmill Time and Muscular Strength Leg Press, Bench Press and Seated Row in the Aerobic, Resistance, Combined and Control Groups eTable Ebbeling CB, Pawlak DB, Ludwig DS.
Childhood obesity: public-health crisis, common sense cure. PubMed Google Scholar Crossref. Dietz WH, Hunter AS. Legal preparedness for obesity prevention and control: the public health framework for action. J Law Med Ethics. Kohl HW III, Craig CL, Lambert EV, et al; Lancet Physical Activity Series Working Group.
The pandemic of physical inactivity: global action for public health. Tremblay MS, LeBlanc AG, Kho ME, et al. Systematic review of sedentary behaviour and health indicators in school-aged children and youth. Int J Behav Nutr Phys Act. Daniels SR, Arnett DK, Eckel RH, et al.
Overweight in children and adolescents: pathophysiology, consequences, prevention, and treatment. Alberga AS, Goldfield GS, Kenny GP, et al. Healthy Eating, Aerobic and Resistance Training in Youth HEARTY : study rationale, design and methods.
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J Appl Physiol PubMed Google Scholar. Ross R, Rissanen J, Pedwell H, Clifford J, Shragge P. Influence of diet and exercise on skeletal muscle and visceral adipose tissue in men. Balke B. Experimental evaluation of work capacity as related to chronological and physiological aging: report New research published in The FASEB Journal looked at molecular changes in both mice and humans during strength training.
Researchers found that on a cellular level, muscle contractions can trigger fat breakdown, which may explain why resistance work improves body composition. In the study conducted at the University of Kentucky College of Medicine, human participants underwent blood tests and muscle biopsies both before and after four sets of leg extensions and leg presses set at a heavy load.
The results showed that muscle cells seem to release a type of mRNA that instructs fat or adipose tissue to break down in response to resistance training.
Maintaining this fat-free mass can help prevent a modest loss in metabolic rate, or the rate at which you burn calories even when at rest.
It's Resistance training and body fat percentage exercise Resistance training and body fat percentage Resisgance to gain muscles, Sleep and body composition strength train, trainiing to lose fat, you do cardio -- right? In fact, the study -- Water weight reduction foods systematic review and meta-analysis that reviewed traininng analysed existing evidence fa shows we can lose around 1. Up until now, the link between strength training and fat loss has been unclear. Studies have investigated this link in the past, but their sample sizes tend to be small -- a side effect of not many people wanting to volunteer to exercise for months on end. Smaller sample sizes can make it difficult to find statistically significant results, especially as many bodies can respond differently to exercise programs. Resistance training is the trakning standard exercise mode Non-GMO Coconut Oil accrual of Resistance training and body fat percentage muscle mass, but the isolated fzt of resistance training on body fat ans unknown. This systematic review and meta-analysis Sleep and body composition resistance training trainung body composition outcomes in healthy adults. Our primary outcome was body fat percentage; secondary outcomes were body fat mass and visceral fat. We included randomised trials that compared full-body resistance training for at least 4 weeks to no-exercise control in healthy adults. We assessed study quality with the TESTEX tool and conducted a random-effects meta-analysis, with a subgroup analysis based on measurement type scan or non-scan and sex male or femaleand a meta-regression for volume of resistance training and training components.
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