Summary
Objective : To systematically review and analyze the effects of resistance exercise programs on body composition, regional adiposity, and body weight in overweight/obese people across the lifespan.
Using PRISMA guidelines, nine electronic databases were searched for randomized controlled trials up to December 2020. Meta-analyses were performed using a random effects model. One hundred and sixteen articles describing 114 trials (n = 4184 participants) were included.
Interventions with resistance training and caloric restriction were the most effective in reducing the percentage of body fat (ES = 3.8%, 95% CI: 4.7 to 2.9%, p < 0.001) and body fat mass total (ES= 5.3 kg, 95% CI: 7.2 to 3.5 kg, p< 0.001) compared to groups without intervention.
Significant results were also observed after combined strength and aerobic exercise (ES= 2.3% and 1.4 kg, p< 0.001) and strength training alone (ES= 1.6% and 1.0 kg , p< 0.001) compared without training controls.
Resistance training alone was the most effective in increasing lean mass compared to untrained controls (ES = 0.8 kg, 95% CI: 0.6 to 1.0 kg, p < 0.001), while Lean mass was maintained after interventions that included resistance training and caloric restriction (ES= 0.3 kg, p=0.550-0.727).
The results were consistently observed across all age and sex groups (p=0.001–0.011). Reductions in regional adiposity and body weight measures were also observed after the combination of aerobic and resistance exercise and programs that included caloric restriction (p < 0.001).
In conclusion , this study provides evidence that resistance-based exercise programs are effective and should be considered within any multicomponent therapy program when using caloric restriction in overweight or obese individuals.
Comments
People who struggle with their weight and cannot do aerobic exercise can go to the gym and still see positive results.
People who struggle with their weight and cannot do aerobic exercise can go to the gym and still see positive results.
Despite the common belief that aerobic exercise is essential for weight loss, an Edith Cowan University (ECU) study conducted at the Exercise Medicine Research Institute (EMRI) found that resistance training can also have results. positive, along with reducing calorie intake.
Lead researcher and PhD student Pedro López said the findings showed that resistance training can have a significant effect on fat mass, muscle mass and weight loss.
“Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise,” he said.
“This article shows that we can use resistance training and achieve significant effects with a diet based on calorie reduction. We can reduce body fat percentage, total body fat mass, body weight and BMI.
"If you’re comparing the literature, these effects are similar to calorie-restricted aerobic exercise in overweight or obese adults."
Lopez said it was important for people struggling with obesity to have options beyond aerobic exercise to lose weight.
“This group may feel uncomfortable at the prospect of 30 or 40 minutes on a treadmill or a bike,” he said. “They can injure their knees, joints, ligaments and more because they have to carry their entire body weight during many aerobic exercises.”
Unique benefits
López said resistance training also addressed other important factors when looking to lose weight, such as developing or preserving muscle mass.
“The study also showed that resistance training was effective in preventing muscle loss by reducing the amount of calories consumed,” he said.
However, López emphasized that the study was not a comparison between aerobic and resistance exercise.
Whatever people chose, they would also have to cut calories. “If you want to lose weight, you have to reduce your calorie intake.”
"Effectiveness of resistance training on body composition and body weight outcomes in overweight and obese people across the lifespan: a systematic review and meta-analysis" was published in Obesity Reviews.
In conclusion , this study provides evidence that resistance-based exercise programs are effective and should be considered as part of a multicomponent therapy program when using caloric restriction in overweight or obese adults.
Considering the similar effect on fat and weight loss and the unique effect on lean mass, resistance training instead of aerobic exercise alone should be considered within any multi-component fat loss prescription for overweight/overweight people. obesity.
These results expand current guidelines to improve existing clinical exercise practice with the potential to counteract cardiometabolic complications associated with increased fat mass and body weight while preventing loss of muscle mass.
