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According to work conducted by Edith Cowan University, dumbbell training could have a significant effect on the fat mass of obese people.
What physical exercises to fight overweight?
Schematically we distinguish:
- Aerobic exercises (also called resistance or cardio exercises) that work the heart and lungs by increasing heart rate and breathing
- Resistance exercises (or strength training) that work the muscles and joints.
It has long been believed that only cardio exercises were the best way to burn fat. However, according to a recent study, dumbbell exercises are just as effective as long as they are paired with a proper diet.
Using weights would lead to fat loss
To reach this conclusion, researchers at Edith Cowan University (ECU) looked at numerous randomized studies to evaluate the effects of resistance exercise combined with or without nutritional programs (protein supplement, low-fat diet or calorie restriction).
A total of 4184 participants with overweight or obesity were included in this study, including 878 children / adolescents.
During the study, the scientists found that resistance training alone was the most effective in increasing lean body mass.
Specifically, the method that involved exercises with dumbbells and calorie restriction significantly reduced the fat mass of the whole body.
“Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise. “, said Pedro Lopez, lead researcher and graduate student. Gold, “this study shows that we can use resistance training and achieve significant effects on weight, in addition to reducing calories. We can reduce body fat percentage, total body fat, body weight and BMI“.
Another positive effect of this workout: it would preserve the muscle mass of overweight people.
Finally, the researchers made it clear that it was important. “that obese people have other options besides aerobic exercise to lose weight “ because this practice carried the risk of injury to the knees, joints or even ligaments.
NO to diets, YES to WW!
Obesity: the causes to know
Nearly eight million people are obese in France and among them, more than one million suffer from what is called massive obesity, with a BMI of over 40.
This chronic nutritional disease, caused by excess body fat, does not heal spontaneously and affects people’s physical, psychological and social well-being. It is defined by a BMI equal to or greater than 30.0 kg / m².
Its causes are many:
- Excessive calorie intake (fatty, sweet, low-fiber diet, etc.);
- Insufficient daily energy expenditure (lack of physical activity and sedentary lifestyle, etc.);
- Eating disorders such as snacking or bulimia
- Anxiety or depressive disorders (professional, family difficulties, etc.);
- A decrease in sleep time;
- Quitting smoking without proper advice;
- Excessive alcohol consumption.
Overweight and obese people are prone to serious diseases, especially cardiovascular disease, which is why it is important to monitor your weight regularly.