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Aerobic Exercise + Resistance Training Are The New Power Couple


Resistance training is an effective way to reduce the risk of all-cause mortality when combined with aerobic exercise. The Physical Activity Guidelines for Americans, 2nd edition, recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with at least two days of muscle-strengthening activity involving all major muscle groups.


Check out the Executive Summary of the Physical Activity Guidelines.


Aerobic Exercise + Resistance Training= Power Couple

Aerobic Exercise + Resistance Training= Power Couple


Combining aerobic and resistance training provides maximum benefits for overall health. Individuals who participated in both aerobic and resistance training had a 40% reduced risk of all-cause mortality over nine years. Those who participated in only aerobic activity had a 29% reduction, while those who participated in only resistance training had an 11% reduction.


Some Resistance Training is Better than No Resistance Training

Resistance training involves exercises that require muscle force to overcome external loads such as dumbbells, kettlebells, barbells, or elastic bands. It can increase muscle strength and growth, which is beneficial for daily activities, especially as we age.


In the long term Resistance Training can help:

  • Reduce the risk of falling

  • Improve daily activities like lifting grocery bags

  • Improve bone health


Even if you're short on time, working with a certified exercise professional can help you create the most effective exercise plan. They may recommend that you participate in at least 1 day of resistance training, focusing on 3-4 sets per week with an intensity of 6-12 reps per set. It's essential to maintain good form, pay attention to the tempo, and rest for 1-2 minutes between sets.


Types of Resistance Exercises

  • Squat

  • Bicep Curls

  • Leg Extension

  • Lat Pulls

  • Deadlifts


Types of Aerobic Exercises

  • Walking

  • Running

  • Jogging

  • Cycling

  • Swimming


Talking with your Professional Exercise Professional


It's crucial to communicate honestly with your trainer about your fitness profile, including any previous or current injuries, exercise preferences, and dislikes. This will help them program your training plan to target major muscle groups, multi-joint movements, and even single joint auxiliary movements or bilateral or unilateral lifts.


Overall, resistance training is a valuable addition to any exercise routine, and discussing your goals with your trainer can help you develop a plan that works best for you.


Looking for a Professional Exercise Professional:


Takeaways

  • Some Resistance Training is Better than None

  • Work with a Certified Fitness Professional to design a plan

  • Aerobic exercise and resistance exercises together reduce the risk of all-cause mortality

  • Visit US Reps: Registry of Exercise Professionals® Here to help you find your Certified Exercise Professional



 

Zhao M, Veeranki SP, Magnussen CG, Xi B. Recommended physical activity and all cause and cause specific mortality in US adults: Prospective cohort study. BMJ 2020; 370:m2031.


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