A new study from Duke University found aerobic exercise such as brisk walking was more effective for losing weight and reducing body fat than resistance training for obese or overweight adults. The study had subjects complete about 12 miles a week of aerobic exercise compared to a weight training regimen three days per week, and a group that did both. The group who completed the aerobic exercise lost weight and fat. The combo group did also, but not more than those who just did the aerobic exercise, but they also reduced their waist measurement the most. The group that only did resistance exercise actually gained lean mass and didn't lose weight overall.
Are You Walking Enough to Lose Weight?
This study is a good endorsement for doing aerobic exercise such as brisk walking. But it doesn't mean you should shun resistance exercise. Far from it -- who doesn't want a smaller waist? Resistance exercise is part of a balanced exercise program to reduce your health risks and stay active and functional throughout life. It's part of the exercise recommendations for adults and a part of my shape-up plan.
Get In Shape With Walking
Photo © Wendy Bumgardner
Source: Leslie H. Willis, 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; published ahead of print September 27, 2012, doi:10.1152/japplphysiol.01370.2011