exercises are the best for burning fat and losing weight,
according to a US study.
The study, conducted by the Duke University Medical Centre, is the
largest randomised trial to analyse changes in body composition
from aerobic exercise, weight training and a combo of the two, in
obese adults without diabetes.
Aerobic exercise, which includes walking, running, and swimming,
has been proven to be an effective way to lose weight, the Journal
of Applied Physiology reports.
It also helped with weight loss by increasing a person's resting
metabolic rate, according to a Duke statement.
"Given that approximately two-thirds of adults in the United
States are overweight due to excess body fat, we want to offer
clear, evidence-based exercise recommendations that will truly
help people lose weight and body fat," said Leslie H. Willis,
exercise physiologist, who led the study.
Researchers enrolled 234 overweight or obese adults in the study.
They were randomly assigned to one of three exercise training
groups: resistance training (weight lifting), aerobic training (12
miles per week), or aerobic plus resistance training (three days a
week, plus approximately 12 miles per week of aerobic exercise).
The groups assigned to aerobic training and aerobic plus
resistance training lost more weight than those who did just
resistance training. The resistance training group actually gained
weight due to an increase in lean body mass.
Aerobic exercise was also a more efficient method of exercise for
losing body fat. The aerobic exercise group spent an average of
133 minutes a week training and lost weight, while the resistance
training group spent approximately 180 minutes exercising a week
without shedding pounds.
The combination exercise group, while requiring double the time
commitment, provided a mixed result. This group did notice the
largest decrease in waist circumference, which may be attributed
to the amount of time participants spent exercising.
"Balancing time commitments against health benefits, our study
suggests that aerobic exercise is the best option for reducing fat
mass and body mass," said Cris A. Slentz, Duke exercise
physiologist and study co-author.
"Its not that resistance training isn't good for you; it's just
not very good at burning fat," Slentz said.