Aerobic Training vs Resistance Training
By: Zach Colangelo
We are back with some nuance, this week we are discussing the difference between aerobic training (AT) and resistance training (RT). There is a time and place for both and yes, both are necessary.
If we refer back to our Prioritizing Health article where we talked about how everyone should strive to meet and/or exceed the physical activity guidelines (PAG). Quick recap:
The guidelines: (youth, adults, and older adults — meet and/or exceed)
150 to 300 minutes per week of moderate aerobic intensity (64-76% of max heart rate) of physical activity OR
75 to 150 minutes per week of vigorous aerobic intensity (76-100% of max heart rate) of physical activity
Resistance training of moderate intensity involving all major muscle groups at a minimum 2 times per week (Legs, Back, Chest, Shoulders, Arms, Core)
The AT can be a combination of both moderate and vigorous intensity activity. The RT must be performed in an as large range of motion as possible through a wide rep range of 5-30 reps per set. Doing our best to perform each rep in the largest range of motion will not only result in the greatest muscle gain but also aid in improving mobility. This does not mean we shouldn’t do less than 5 reps or more than 30, for the general population who are not competing in barbell sports should spend 99% of their time in the 5-30 rep range. Performing an exercise for less than 5 reps or more than 30 is not inherently “bad” for you, there just is very little return on your investment for RT for health.
Resistance Training
RT can be defined as any movement that causes the muscles to contract against external resistance with the expectation of enhancing muscular adaptations. According to Schoenfeld et al. (2021), “These adaptations include, but are not limited to, increases in muscle strength, size, and local muscular endurance”. RT has done nothing but promotes positive health outcomes for individuals of all ages, gender, and level of fitness. In older individuals, RT has been shown to decrease the risk of injury from falls. Sarcopenia is a big issue with individuals who become sedentary throughout their life.
In one article by Westcott (2012), “Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation”. It is very common to see individuals who are sedentary experience low back pain, arthritis, and overall body aches. Generally, the last thing on their mind is to exercise, when people are uncomfortable the first thing they do is want to find comfort and exercise tends to provide the opposite. Further, in the article by Westcott, he states, “RT may promote bone development, with studies showing 1% to 3% increase in bone mineral density. RT may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle”.
A meta-analysis consisting of 33 randomized control trials by Liu & Latham (2009), showed that RT resulted in a statistically significant improvement in physical function. Additionally, DeVries et al. argue that “RT is of greater importance in an exercise program than AT for improving physical mobility in community-dwelling, mobility-impaired older adults” (2012).
RT will give individuals the best bang for their buck for body composition and mobility. The goal of RT is to reduce the risk of assistance as we age, whether that be the use of a cane, walker, wheelchair, or being bedridden. The common phrase “If you don’t use it, you lose it” is prevalent in regard to our health.
Aerobic Training
AT otherwise known as conditioning or cardio can be defined as “low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately”. Individuals meeting the AT components of the PAG have better health outcomes across a range of conditions, including obesity, high blood pressure, diabetes, and a number of other conditions as well (Bennie et al. 2020).
The positive health outcomes of AT are endless, for both men and women, the reduction of death in individuals regularly participating ranges from 25-30%. In a study by Warburton et al. (2006), an increase in energy expenditure from the physical activity of 1000 kcal (4200 kJ) per week was associated with a mortality benefit of about 20%. Physically inactive middle-aged women (engaging in less than 1 hour of exercise per week) experienced a 52% increase in all-cause mortality, a doubling of cardiovascular-related mortality and a 29% increase in cancer-related mortality compared with physically active women.
Effects on Body Composition
A health-promoting diet mainly consisting of fruits, vegetables, lean proteins, and fiber in conjunction with AT and RT has been the recipe for improvements in overall health AND body composition. A JAMA article by Sigal (2014), found a clinically significant reduction in percentage body fat can be achieved through aerobic, resistance, or combined exercise training in obese adolescents. In per-protocol analysis, combined aerobic and resistance training produced greater decreases in percentage body fat, waist circumference, and BMI than aerobic training alone.
Individuals who regularly participate in either RT or AT alone may see body composition improvements, but when combined results tend to be greater. In a study by Bennie et al., when the individual meets the 2018 RT guidelines of 2 d/wk or 1–2 h/wk of RT was associated with a reduced risk of developing obesity regardless of whether individuals met the AE guidelines. Although exercise is not required to improve body composition, dietary behaviors alone can fit the needs of weight loss, RT is needed to improve lean muscle mass, strength and performance. AT will aid in cardiovascular health including improved blood lipid panels, blood pressure and cholesterol (Trejo-Gutierrez & Fletcher, 2007).
A large majority of our health issues in the world are associated and caused by holding excess body fat. There needs to be a shift from a solely aesthetic focused mindset to a health and wellness mindset. When individuals focus on improving their food environment, meet/exceed physical activity guidelines, improve sleep, etc (refer to Prioritizing Health article) their aesthetic or body composition goals will improve too.
Below is a list of major health issues and how AT and RT affects different parameters.
In health,
Protocol10 Team
References:
Bennie, Jason A et al. “Muscle Strengthening, Aerobic Exercise, and Obesity: A Pooled Analysis of 1.7 Million US Adults.” Obesity (Silver Spring, Md.) vol. 28,2 (2020): 371-378. doi:10.1002/oby.22673
Brellenthin, Angelique G et al. ``Resistance exercise, alone and in combination with aerobic exercise, and obesity in Dallas, Texas, US: A prospective cohort study.” PLoS medicine vol. 18,6 e1003687. 23 June. 2021, doi:10.1371/journal.pmed.1003687
De Vries, N. M., van Ravensberg, C. D., Hobbelen, J. S., Olde Rikkert, M. G., Staal, J. B., and Nijhuis-van der Sanden, M. W. (2012). Effects of physical exercise therapy on mobility, physical functioning, physical activity and quality of life in community-dwelling older adults with impaired mobility, physical disability and/or multi-morbidity: a meta-analysis. Ageing Res. Rev. 11, 136–149. doi: 10.1016/j.arr.2011.11.002
Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Schoenfeld, Brad J et al. “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.” Sports (Basel, Switzerland) vol. 9,2 32. 22 Feb. 2021, doi:10.3390/sports9020032
Sigal, Ronald J et al. “Effects of aerobic training, resistance training, or both on percentage body fat and cardiometabolic risk markers in obese adolescents: the healthy eating aerobic and resistance training in youth randomized clinical trial.” JAMA pediatrics vol. 168,11 (2014): 1006-14. doi:10.1001/jamapediatrics.2014.1392
Trejo-Gutierrez, Jorge F, and Gerald Fletcher. “Impact of exercise on blood lipids and lipoproteins.” Journal of clinical lipidology vol. 1,3 (2007): 175-81. doi:10.1016/j.jacl.2007.05.006
Warburton, Darren E R et al. ``Health benefits of physical activity: the evidence.” CMAJ : Canadian Medical Association journal = journal de l'Association médicale canadienne vol. 174,6 (2006): 801-9. doi:10.1503/cmaj.051351
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8