This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists) and co-producer and host of THE FIT FACTOR on Rhythm Fm (95.5). Rodja has over 20 years experience in the field.
Weight Training Key to Controlling Abdominal Fat
Healthy men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, according to a new study by Harvard School of Public Health (HSPH) researchers and colleagues. Combining weight training and aerobic activity led to the most optimal results. Aerobic exercise by itself was associated with less weight gain compared with weight training.
“Because aging is associated with sarcopenia, the loss of skeletal muscle mass, relying on body weight alone is insufficient for the study of healthy aging,” said lead author Rania Mekary, a researcher in HSPH’s Department of Nutrition. “Measuring waist circumference is a better indicator of healthy body composition among older adults. Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.”
Prior studies had been focused on a specific population (e.g. overweight or with type 2 diabetes) and were of short duration and had mixed results. The new study was long-term with a large sample of healthy men with a wide range of BMI (body mass index).
Mekary and colleagues studied the physical activity, waist circumference (in centimeters (cm)), and body weight of 10,500 healthy U.S. men aged 40 and over participating in the Health Professionals Follow-up Study between 1996 and 2008. Their analysis included a comparison of changes in participants’ activity levels over the 12-year period to see which activities had the most effect on the men’s waistlines. Those who increased the amount of time spent in weight training by 20 minutes a day had less gain in their waistline (-0.67 cm) compared with men who similarly increased the amount of time they spent on moderate-to-vigorous aerobic exercise (-0.33 cm), and yard work or stair climbing (-0.16 cm). Those who increased their sedentary behaviours, such as TV watching, had a larger gain in their waistline.
“This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly,” said Frank Hu, professor of nutrition and epidemiology at HSPH and senior author of the study. “To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise.”
In the meantime here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated toward your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. This programme is FREE and available by email to all readers. Personalized programmes are also available for a nominal fee. Subscribe to our website as reptsfitness.com to receive this week’s workout FREE , or contact us via our website to request your FREE personalized workout programme for one body part of your choosing (i.e. arms, legs, glutes, etc.). Simply provide a brief description of what kind of results you would like and we’ll do the rest. You may also contact Rodja) or visit our website at reptsfitness.com or our Facebook page at Faceboook.com/repts.fitness for more information and videos.
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Wellness studio located in Rodney Bay opposite to the North bound Rodney Bay bus stop by RJ Clark. Rodja has over 20 years fitness experience and through REPTS offers all inclusive upgradeable wellness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, NutriCare, FREE Gym Membership, Physio Fitness, and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored programme that will best help you achieve your fitness goal. You may call at anytime at 758-722-3763 during business hours (4:30 a.m. – 10:00 p.m.) to schedule an FREE consultation and trial session. In addition to training at our Rodney Bay Studio. Call for details.