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Cardio is usually considered the exercise of selection for weight reduction, but older adults can even profit from increasing weight lifting, because it helps preserve muscle mass greater than aerobic exercise.
A study published online October 30, 2017 by the journal obesity divided 249 obese or obese adults of their 60s into three groups. One followed a calorie-restricted food regimen of 1,200 to 1,800 each day. Another followed a food regimen and weight machine exercise (4 45-minute sessions per week, targeting major muscle groups). A 3rd group followed a cardio program of walking (45 minutes, 4 days every week, at a moderate intensity level) along with the food regimen.
Over 18 months, each the load training and cardio groups each lost a median of 16 to 17 kilos, while those within the food regimen group lost about 10 kilos. Participants within the two exercise groups lost more fat, but additionally they lost barely more muscle mass than those following the weight-loss food regimen. Compared to walking, weight training saved more muscle.
The researchers also examined leg muscle strength, which improved with each the walking program and weight training. Weight training in weight reduction efforts, especially when combined with moderate aerobic exercise, offers the perfect method to maximize potential health advantages.
