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The combination of aerobic activities and training for strength brings even better results because it brings health benefits as a whole
The combination of aerobic activities and training for strength brings even better results because it brings health benefits as a whole
Exercises that require more strength, such as weight gain and resistance, are better for heart health than aerobic activities such as swimming, cycling, running or walking. The conclusion is a study by researchers at St. Louis University. George of Grenada.
To achieve the new results, the researchers analyzed data from 4,086 people collected from the National Health and Nutrition Survey between 2005 and 2006. The information used revealed the presence or absence of risk factors for cardiovascular disease including hypertension, overweight, cholesterol and diabetes mellitus as well as an indication of the frequency and type of physical activity (static or dynamic) performed by the participants. Scientists have still made adjustments for sex, ethnicity, smoking and age – an element that has determined the age groups involved in the research.
The analysis showed that 36% of young participants (21-44 years) opted for resistance training (such as bodybuilding or functional), while 28% preferred aerobic training. In the older group (over 45 years of age), 25% had resistance training, compared to 21%, who performed more dynamic exercises.
In verifying the risks for developing cardiovascular disease, the team found that doing any kind of exercise reduced the probability of these problems from 30% to 70%. But the best results came from young people who preferred strength exercises.
"An interesting fact is that both ways are almost as popular for the young and the elderly. I believe this allows doctors to advise their older patients to participate in the gym," said Maia P. Smith, one of the authors of the study.
For the best results, the researchers recommend combining the two types of physical activity. The National Institute for Aging (NIA) makes a similar recommendation, indicating other ways of exercising that improve overall health, including balancing and flexibility activities such as yoga and pilates.
When combined, these exercises provide muscle hardening, improve breathing and heart rate, reduce the risk of falls and increase body elasticity, especially for people over 45 years of age.
static versus dynamic
Static activities are those performed in the same position or the person does not move, such as pushing, weight lifting, resistance training (or strength), and exercise equipment that works with specific muscles such as lower and upper limbs.
On the other hand, dynamic ones require greater body movement and greater breath control, for example, (more or less intense) walks, aerobics in water, running and cycling (light or moderate) and sports like football, volleyball, tennis, etc. Whatever the choice, it is important to respect your body's limits to avoid damage.
Quantum of the exercise
According to the American Heart Association (AHA), adult individuals should exercise at least 150 minutes per week, which should include moderate intensity activities such as cycling and dancing, or 75 minutes a week of intense exercise, such as swimming and running, for example.
In addition, the organization recommends sharing physical activity during the week and does not do everything on the same day. Longer sessions need to be spaced out with rest periods. For those looking for even greater benefits, time can be increased to 300 minutes of exercise per week.
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