The Best Way to Exercise: Combining Aerobic and Muscle-Strengthening Activities

In the world of fitness, there has long been a debate about the best way to exercise for optimal health. Should you focus on aerobic exercise like running or cycling, or should you prioritize muscle-strengthening exercises like weightlifting and bodyweight exercises? A new study published in JAMA Internal Medicine titled “Prospective Associations of Different Combinations of Aerobic and Muscle Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality” sheds some light on this topic. The study found that a combination of aerobic and muscle-strengthening activities is associated with a lower risk of mortality.

The Importance of Aerobic Exercise and Muscle-Strengthening Exercises

Aerobic exercise is often seen as the cornerstone of a healthy lifestyle. It has been extensively studied and has been shown to have numerous health benefits, including a reduced risk of cardiovascular disease, cancer, and all-cause mortality. Aerobic exercise, such as running, swimming, or cycling, gets your heart rate up and improves cardiovascular fitness. It also has positive effects on cognitive function.

On the other hand, muscle-strengthening exercises have gained recognition in recent years for their importance in maintaining overall health. These exercises, which include lifting weights, doing calisthenics, or using resistance bands, help build muscle strength and increase muscle mass. Building larger muscles increases your basal metabolic rate, which means you burn more calories at rest. Muscle-strengthening exercises can also reduce visceral fat, increase anaerobic capacity, and improve insulin sensitivity.

The CDC and WHO Recommendations for Exercise

Both the Center for Disease Control and Prevention (CDC) and the World Health Organization (WHO) have recommendations for exercise. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity. They also recommend at least 2 days of muscle-strengthening activity per week. The WHO, on the other hand, suggests at least 150 minutes and up to 300 minutes of moderate-intensity physical activity or 75-150 minutes of vigorous-intensity aerobic physical activity. They also recommend 2 days of muscle-strengthening per week for optimal health.

The Study’s Findings

The study published in JAMA Internal Medicine analyzed data from the US National Health Interview Survey. The survey included over 500,000 participants who reported their exercise habits and were followed for approximately 10 years. The researchers classified the participants into different exercise categories based on their durations of moderate physical activity, vigorous physical activity, and muscle-strengthening activity. They then looked at the associations between these exercise categories and all-cause mortality.

The results showed that individuals who reported no moderate physical activity, no vigorous physical activity, and less than 2 days of muscle-strengthening activity had the highest mortality rate. As the amount of moderate and vigorous physical activity increased, the mortality rate decreased. The lowest mortality rate was seen in those who reported more than 150 minutes per week of vigorous physical activity and 2 days of muscle-strengthening activity.

This data suggests that a combination of both aerobic and muscle-strengthening activities is associated with a lower risk of mortality. Engaging in vigorous physical activity seems to have a greater impact on mortality than moderate physical activity. Adding muscle-strengthening exercises to your routine also appears to be beneficial.

What Should You Do?

Based on this study and the existing recommendations, the most important thing is to get moving. Any form of physical activity is better than none. If you can, try to incorporate both aerobic and muscle-strengthening activities into your exercise routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity. Additionally, aim for 2 days of muscle-strengthening activity.

Remember that exercise is just one piece of the puzzle when it comes to overall health. It’s important to also focus on nutrition, sleep, stress management, and other lifestyle factors. Taking a holistic approach to health and wellness will yield the best results.

Key Points from the Article:

– Aerobic exercise, such as running or cycling, and muscle-strengthening exercises, like weightlifting, are both important for overall health.
– Aerobic exercise has been extensively studied and has numerous health benefits, including reduced risks of cardiovascular disease, cancer, and all-cause mortality.
– Muscle-strengthening exercises increase muscle mass, improve insulin sensitivity, and raise basal metabolic rate.
– The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous-intensity aerobic activity, and 2 days of muscle-strengthening activity.
– The WHO suggests at least 150 minutes up to 300 minutes of moderate-intensity physical activity or 75-150 minutes of vigorous-intensity aerobic physical activity, along with 2 days of muscle-strengthening per week.
– The study found that a combination of aerobic and muscle-strengthening activities is associated with a lower risk of mortality.
– Individuals who engaged in vigorous physical activity had a lower mortality rate than those who only engaged in moderate physical activity.
– Adding 2 days of muscle-strengthening activity to your routine can further reduce mortality risk.
– Any form of physical activity is beneficial for your health, even if you can’t meet the recommended guidelines.
– Taking a holistic approach to health and wellness, including nutrition, sleep, and stress management, is key to overall well-being.

Sources:

– Impact Factor: The Best Way to Exercise: https://www.medscape.com/viewarticle/959027
– JAMA Internal Medicine: Prospective Associations of Different Combinations of Aerobic and Muscle Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2783396

Source Article: https://www.medscape.com/viewarticle/994976