The Great Debate: Weightlifting vs. Aerobic Exercise Explained
Written on
Chapter 1: Introduction to Weightlifting and Aerobics
Jessica Gorzelitz, a certified trainer and passionate weightlifter, has insights into the ongoing discussion about whether strength training or aerobic exercise is more beneficial for health and longevity. Her recent study suggests that doing both is ideal, effectively resolving any existing debate.
As an assistant professor of health promotion at the University of Iowa, Gorzelitz has utilized her expertise in kinesiology and exercise science to investigate the advantages of weightlifting compared to moderate to vigorous aerobic activities. Her research team analyzed the workout habits of over 99,713 U.S. adults, averaging 71 years old, who were surveyed in 2006. Over the following decade, 28,477 participants passed away, providing intriguing survival statistics:
- Weightlifting was associated with a 9% to 22% reduction in mortality risk compared to inactive individuals, depending on the frequency of workouts.
- Engaging in aerobic exercise without weights correlated with a 24% to 34% lower risk of death compared to sedentary individuals.
- Those who adhered to recommended aerobic activity guidelines and included weight training once or twice a week experienced a 41% to 47% lower risk of death.
The study, recently published in the British Journal of Sports Medicine, cannot definitively establish cause and effect. Notably, it relied on self-reported data from a specific timeframe, which is common in such studies. However, the results align with other research indicating numerous health benefits from weightlifting.
Chapter 2: The Importance of Muscle Maintenance
One key finding is that after the age of 30, muscle mass begins to decline unless actively countered, leading to a potential loss of about 40% of muscle by age 70. This loss not only diminishes overall capability but significantly increases the risk of falls, particularly hip fractures. Contrary to popular belief, it is indeed possible to build muscle at any age.
Gorzelitz's research predominantly focused on older adults, but she believes the implications might extend to younger populations as well. In a related study published earlier this year, researchers found that 30 to 60 minutes of muscle-strengthening activities could lead to a 10–20% reduction in mortality risk from heart disease, cancer, diabetes, and other causes.
Section 2.1: Weightlifting and Weight Management
Recent studies have also explored the comparison between weightlifting and aerobic exercises in weight management. For instance, a study published in Obesity Reviews highlighted that overweight individuals could achieve comparable weight loss results through resistance training while maintaining muscle mass.
Pedro Lopez, a member of the research team at Edith Cowan University in Australia, noted, “Typically, when discussing obesity, we focus solely on aerobic exercise. This research demonstrates that resistance training can effectively reduce body fat percentage, total body fat mass, weight, and BMI.”
Section 2.2: Benefits of Resistance Training
Interestingly, another study conducted this year revealed that resistance training might enhance sleep quality more than aerobic workouts. Participants who slept less than seven hours nightly increased their sleep duration by an average of 40 minutes after a year of resistance training, compared to just 23 minutes for those engaging in aerobic exercises.
Angelique Brellenthin, PhD, an assistant professor of kinesiology at Iowa State University, stated, “While both aerobic and resistance exercises are crucial for overall health, our findings suggest that resistance training may be more effective for improving sleep quality.”
Chapter 3: Getting Started with Weightlifting
Gorzelitz encourages all adults to meet the recommended minimum of 150 minutes of moderate activity weekly, which could be anything from easy conversation to breathless exertion. Additionally, she advises including muscle-strengthening activities of moderate or higher intensity at least twice a week.
Even if you’ve never lifted weights before, there’s no reason to delay. Take inspiration from Mike Harrington, a state-champion powerlifter who only began lifting weights at 69 years old.
Section 3.1: Practical Tips for New Lifters
To safely embark on a new exercise journey, consider consulting a personal trainer or healthcare provider. Even if you can't reach the suggested minimum, remember that any effort contributes positively to your fitness and enhances your chances of a longer, healthier life.
“Our findings indicate that starting small is better than doing nothing at all, and it’s perfectly fine to progress gradually as strength and confidence grow,” Gorzelitz advised. “It’s essential to engage all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.”
Incorporating other activities like yoga or body-weight exercises such as push-ups, squats, and burpees can also be beneficial.
Chapter 4: Building a Healthy Routine
Gorzelitz practices what she preaches by prioritizing her weightlifting sessions. She describes her gym time as essential for relaxation, social interaction, and a break from work, emphasizing the importance of investing in her health.
“I aim to be a strong, empowered elder, knowing that the work I do now will yield long-term benefits. Aerobic activity is also integral to my routine, as I ensure to include it alongside my dedicated weightlifting time. My dog keeps me active, providing an opportunity for aerobic exercise through walks,” she shared.
In summary, weightlifting, combined with aerobic exercise, offers comprehensive benefits for health and longevity. No matter your age, now is the perfect time to start your fitness journey.