Scientists from Wake Forest University found for older adults trying to slim down, pumping iron might be the way to go.
They suggest combining weight training with a low-calorie diet preserves much-needed lean muscle mass that can be lost through aerobic workouts.
In the study, researchers examined 249 adults in their 60s who were overweight or obese.
They found restricting calories plus resistance training in the form of weight-machine workouts resulted in less muscle loss, but significant fat loss, when compared to weight loss plus walking or weight loss alone.
Total fat loss was much greater when participants combined diet plus walking (about 16 pounds) and diet plus weight training (about 17 pounds). Diet alone resulted in about 10 pounds of fat lost over 18 months.
Muscle mass loss was greatest with diet plus walking (about 4 pounds) compared with diet alone or diet plus weight training (each about 2 pounds).
Put another way, the percentage of weight loss coming from muscle mass was 20% in the weight loss plus walking group, 16% in the weight loss alone group, and 10% in the weight loss plus weight training group.
Loss of fat was associated with faster walking speed, while loss of muscle was associated with reduced knee strength.
The team says losing weight is generally recommended for those with obesity, but preserving muscle – while losing fat – is particularly important for older adults in order to maximize functional benefit.
Surprisingly, the team found that cardio workouts may actually cause older adults with obesity to lose more lean mass than dieting alone.
Loss of lean mass could have important consequences given the high risk of physical disability among the growing population of older adults.
These results may be even more important for older adults who gain and lose weight with frequency, because seniors typically don’t regain muscle – they regain fat mass.
If you care about wellness, please read studies about how to lose belly fat fast, and this exercise is vital to improving longevity in older people.
For more information about wellness, please see recent studies about nutrient supplement that may help you live longer like exercise, and results showing this type of exercise may slow down bone aging.
The research was published in the journal Obesity and conducted by Kristen Beavers et al.
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