There is also some evidence that exercise makes brown fat more active. Brown fat
has the ability to turn fat calories into heat efficiently. Brown fat helps babies maintain
body warmth but is usually mostly lost during childhood. Exposure to cold activates
brown fat in adults, but it remains to be seen if turning down the thermostat
will both save on the heating bill and help prevent obesity.
A clinical trial tested the efficacy of several exercise modes in reversing frailty and
preventing the reduction in muscle and bone mass that is induced by weight loss.
Participants in a weight loss program undertook one of three exercise programs —
aerobic training, resistance training, or combined aerobic and resistance training —
or they were in a control group with no weight-management or exercise program.
After 6 months, the study found that body weight decreased by 9% in all exercise
groups but did not change significantly in the control group. Lean mass and bone
mineral density decreased less in the combination and resistance groups than in the
The investigators were surprised to find that combined aerobic and resistance training
improved cardiovascular fitness to the same extent as aerobic training alone and
increased strength to the same extent as resistance training alone. Of the three exercise
regimens tested, weight loss plus combined aerobic and resistance exercise was
the most effective in improving the physical functional status of obese older adults.
A study among 1.7 million survey participants confirms these findings. It
found that participation in either strength training or aerobic training is associated
with a lower prevalence of obesity and that the combination of these activities is
associated with an even lower prevalence of obesity. These results are in keeping
with the recommendation that both aerobic and resistance physical activity are synergistic
in benefiting health.
This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel.