Despite the vast amount of medical research and advances in medicine in recent years, chronic diseases continue to afflict countless families. The most common disease currently on the rise is obesity
Obesity is defined as excessive or excessive deposition of fat in the body. Depending on the degree of the disease, the treatment may be different. But it usually comes down to diet and exercise.
This article will look at the different types of workouts and how they can help you fight overweight and obesity.
When it comes to exercise, there are many different types, each of which affects the body differently. Aerobic exercise focuses on training the heart and includes running, swimming, or cycling. Weight training focuses on building muscle mass and includes strength and strength training.
While most people associate exercise with weight loss (i.e., the numbers on the scale), they can sometimes overlook the positive changes in their body composition.
How does aerobic exercise affect body composition?
People struggling with being overweight or obese have probably been told that aerobic exercise is the backbone of any weight loss program. In this type of motor activity, energy is generated due to the rapid chemical breakdown of “fuel” substances in the muscles without the participation of oxygen; an elevated heart rate is maintained continuously.
A study published by the American Physiological Society examined the effects of regular exercise on adults. The experiment was carried out for eight months. One group completed aerobic training programs; the other was weight training or combination programs. The researchers found that those who participated in the aerobic training program lost more weight overall, including more fat mass, than those who participated in the resistance training program. On the other hand, those who participated in the resistance training program gained more lean mass, including muscle mass.
In this study, obese adolescents were assigned to one of two intense exercise regimens: an aerobic or a concurrent exercise program (an aerobic and resistance exercise program). Each program was supervised and lasted 50 minutes a day, three times a week, for 20 weeks. The two groups were compared with a control group that did not exercise.
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In both groups, the children lost 2.9% to 3.6% more body fat compared to the control group, who lost no fat. There were also positive changes in the lipid profile. In addition, no significant changes in lean mass were found in any group, including the control group.
Both studies show that aerobic exercise can help people lose weight and get rid of fat. On the other hand, the second study shows that combination training may have the same effect as aerobic training.
How does weight training affect body composition?
Weight training or strength training refers to anaerobic exercise. Aerobic exercise is any relatively low-intensity physical exercise that uses oxygen as the main energy source to support muscle movement.
Strength training helps people of all ages increase muscle strength by forcing muscles to work against another force or weight.
Examples of weight training:
- Free weight training
- Bodyweight exercises
- simulators
- Fitness gum
Weight training can help people build lean muscle mass Scitec Protein. The skeletal muscles become stronger as the body works, and the muscles contract to overcome the opposing force.
A study published in the Journal of Medicine examined how resistance training can help older adults. The experimenters recruited a group of elderly people who found it difficult or impossible to cope with daily activities and invited them to complete an exercise program with weights. As a result, the researchers observed an increase in their lean mass, muscle mass, walking speed, and overall physical performance. This shows that strength training not only improves body composition in the elderly but also helps increase mobility, improving the ability to perform daily activities.
Of course, weight training isn’t just for the elderly. A study published in the Journal of Strength and Conditioning looked at men who performed a variety of resistance training programs and found that regardless of the frequency of resistance training, participants increased overall muscle strength. The men also increased muscle endurance along with an increase in major muscle groups.
Both studies show that resistance training is a great way to increase lean muscle mass. Not only that, but resistance training has also increased the physical capacity of the elderly, significantly improving their quality of life. These data support the beneficial effects of resistance training on muscle building and maintenance in aging individuals at risk of muscle loss.
Comprehensive program
As people struggle with obesity, exercise is more important than ever. It is very important to combine diet and exercise in order not only to lose weight but also to have a beneficial effect on body composition.
In addition, it is important to have a well-thought-out exercise program that covers all types of training. Aerobic exercise is effective for maintaining an elevated heart rate and fat loss. On the other hand, strength training helps build lean muscle mass.
So when you want to improve your overall health, it’s important to track your overall weight and body composition. Even if you do not notice a sharp weight loss, the fat-to-fat-free mass ratio may change.
