Research from the Journal of the American Medical Association (JAMA, 2010) has found that the combination of aerobics and weight training is most effective at reducing bodyweight. This is because blood sugar levels (which directly correlate with insulin levels and bodyweight) drop more significantly when performing a mix of cardiovascular exercise (e.g., treadmill walking) and resistance training (e.g., weight machines). Doing both types of exercise is superior than doing one or the other. Participants in the randomized control study (N = 262) were assigned to either a sedentary control group (N = 41), an aerobic exercise group (N = 72), a resistance training group (N = 73), or a combination aerobic and resistance training group (N = 76). Participants in the latter group exercised three days per week for a duration of 45 minutes per session. Cardio consisted of graduated increases in incline walking (i.e., 2 percent grade increase every 2 minutes) on the treadmill. Resistance training entailed progressive load increases on weight machines (i.e., weight loads increased as strength increased). There was no particular diet involved in the study.
What is most remarkable about this study is that most of the participants were able to perform the aforementioned amount of exercise and stick with it for a relatively long period of time (i.e. nine months). Thus, the message is clear: if they can do it and lose bodyweight then so can you!
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.