Weight Loss: Aerobics Versus Resistance Training

Weight loss is a common fitness goal, and it can be highly beneficial for managing many orthopedic and metabolic conditions. With this is mind, a debate has raged for decades over the most efficient category of exercise for achieving weight loss: aerobic exercise versus resistance training.

When it comes to fast weight loss, the evidence has been falling in favor of aerobics. A meta-analysis and two subsequent trials find aerobic training such as brisk walking, elliptical training, and bicycling more effective at achieving weight change or reducing visceral fat. (1-3)

However, in a study out of the Harvard School of Public Health, the resistance strikes back. Dr. Mekary and colleagues compared the two types of training and a combined approach.(4) They found the usual result that aerobic training reduces weight faster in the short term. However, they also found that, in the short term, resistance training achieved greater reductions in waist circumference. The researchers hypothesize that aerobics may be achieving weight loss through both loss of fat and muscle. Whereas resistance training may be reducing fat while increasing muscle, which can have positive health effects while not affecting overall weight as much.

Dr. Mekary points out the value of maintaining and gaining strength while also losing belly fat, especially in older adults where maintaining strength becomes increasingly challenging. If your goal is looking better, a smaller waist may be more visible than a lower number on the scales.

Perhaps most importantly, their research found that resistance training was more effective at keeping weight off over 12 years. However, if you have time, the researchers make the case for a combined approach. Given the goals of losing weight fast, improving waist circumference, and keeping the weight off, a more time-consuming combined approach gets the best results and has greater potential for accomplishing a range of health improvements.

Check out: Losing Weight on Our Anti-Gravity Treadmill

 

References

1. Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985) 2012;113:1831-1837.
2. Ismail I, Keating SE, Baker MK, Johnson NA. A systematic review and metaanalysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obes Rev 2012;13:68-91.
3. Lee S, Deldin AR, White D, et al. Aerobic exercise but not resistance exercise reduces intrahepatic lipid content and visceral fat and improves insulin sensitivity in obese adolescent girls: a randomized controlled trial. Am J Physiol Endocrinol Metab 2013;305:E1222-E1229.
4. Mekary RA, Grøntved A, Despres JP, De Moura LP, Asgarzadeh M, Willett WC, Rimm EB, Giovannucci E, Hu FB. Weight training, aerobic physical activities, and long‐term waist circumference change in men. Obesity. 2015 Feb;23(2):461-7.