For different people, the process of weight loss may be significantly different, and research is constantly finding valuable insights into how to make exercise plans according to personal conditions. The latest findings in this field come from a team from Edith Cowen University in Australia, their research shows that when combined with the correct diet, resistance training (such as body weight exercise or dumbbell lifting) has a similar effect on burning fat as aerobic exercise**
When we think of exercise programs designed to promote weight loss, it seems natural to think of people riding bicycles or running hard for a long time. The problem is not only that these exercises are unpopular for obvious reasons, but also that their repeatability can cause stress and injury to the body. The study authors stressed the need for other ways to reduce body fat in overweight subjects.
Lead researcher Pedro Lopez said: "this group may feel uncomfortable because they exercise on a treadmill or bicycle for 30 or 40 minutes. They may hurt their knees, joints, ligaments, etc., because in a lot of aerobic exercise, they have to bear the weight of the whole body."
Lopez and his colleagues reviewed the existing literature to study the effect of resistance based exercise on body fat in obese and overweight subjects over the lifetime. The meta-analysis examined data from 114 different trials and allowed the team to compare the effects of resistance training and aerobic training combined with a healthy diet on body fat percentage, fat distribution and lean muscle mass.
The researchers have drawn some interesting conclusions, which may run counter to the traditional wisdom about weight loss. Perhaps least surprising, research has found that resistance training is an effective way to build and maintain muscle mass. More surprisingly, resistance training and calorie restriction have the same benefits on weight loss as aerobic training and calorie restriction.
Lopez said: "Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise. This paper shows that we can use resistance training and achieve meaningful results through a calorie reduction based diet. We can reduce the percentage of body fat, total body fat, weight and BMI. If you compare the literature, these effects are similar to aerobic exercise and calorie restriction in overweight or obese adults."
This study builds on another interesting study that investigated the weight loss effects of resistance training. The study shows how it changes metabolism by directing cells to enter fat burning mode.
Together, these types of research suggest that going to the gym may be a useful alternative for people who cannot do aerobic exercise. However, scientists emphasize that no matter what exercise we do, it is unlikely to have a significant impact on our waist lines if we don't have a healthy diet to match it.
"If you want to lose weight, you have to reduce your calorie intake," Lopez said
The study was published in objectivity reviews 》In the magazine.