Brazilian researchers conducted a one-year follow-up study involving 139 adolescents, primarily those with central obesity (aged 15 to 19), and found that combining aerobic exercise with resistance training was more effective for weight loss than performing aerobic exercise alone. The study aimed to explore whether this combined approach could better reduce inflammatory markers and cardiovascular risk factors in obese adolescents compared to aerobic exercise alone.
The participants had BMI levels above the 95th percentile, which indicates they were overweight or obese for their age and gender. This is a standard way to assess adolescent BMI, where being above the 95th percentile means their weight is higher than 95% of peers of the same age and sex.
The group was divided into two: one group performed only aerobic exercise (AT group, 55 people), while the other did both aerobic and resistance training (AT+RT group, 61 people). Blood tests were conducted to measure various health indicators, including blood sugar, insulin, leptin, and lipid profiles.
The results showed that the AT+RT group experienced greater fat loss, particularly in both subcutaneous and visceral fat, along with lower levels of LDL (bad cholesterol) and improved lean body mass. While both groups saw improvements in key health metrics, the AT+RT group demonstrated a more significant reduction in abdominal fat and overall cardiovascular risk.
Based on these findings, it's recommended that pediatric patients benefit from a combination of aerobic and resistance exercises. The study also provided specific guidelines for the workouts:
- Both groups exercised three times a week for 60 minutes each session.
- The aerobic + resistance group did 30 minutes of treadmill training followed by 30 minutes of resistance training.
- The aerobic-only group did 60 minutes of treadmill training.
- Treadmill speed and intensity were the same for both groups.
Resistance training followed a structured sequence: starting with large muscle groups, moving to smaller ones, and progressing from multi-joint to single-joint movements, with intensity gradually increasing. Exercises included bench press, leg press, sit-ups, back rows, leg raises, core strengthening, side lifts, bicep curls, and triceps extensions.
In conclusion, even when the total time spent exercising is the same, splitting it into 30 minutes of aerobic and 30 minutes of resistance training leads to significantly better outcomes than doing 60 minutes of aerobic exercise alone. Though this study focused on adolescents, the benefits apply equally to adults looking to improve their health through a balanced exercise routine.
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