Study: Regular Aerobic Exercise Best for Reducing Visceral Fat
The Duke study showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. All are known risk factors for diabetes and heart disease.
…”Resistance training is great for improving strength and increasing lean body mass,” says Slentz. “But if you are overweight, which two thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” Aerobic training burned 67% more calories in the study when compared to resistance training.
The eight-month study followed 196 overweight, sedentary adults (ages 18-70) who were randomized to one of three groups: aerobic training; resistance training or a combination of the two. The aerobic group performed exercises equivalent to 12 miles of jogging per week at 80% maximum heart rate. The resistance group performed three sets of 8 — 12 repetitions three times per week. All programs were closely supervised and monitored to ensure maximum effort in participation.
Click here for the study abstract.
Of course, unlike Cris Slentz (the lead author), I don’t see resistance vs. aerobic exercise as an “either/or” proposition. For the end points measured in this study, aerobic exercise was superior. But for maintaining muscle mass when dieting, and actually having a shape when you’re done, you won’t want to rely on aerobic exercise alone.
