Stories
Slash Boxes
Comments

SoylentNews is people

posted by janrinok on Wednesday September 24 2014, @03:42AM   Printer-friendly
from the does-lifting-a-donut-count? dept.

A study into the best exercise for obese youths (Abstract) found that a combination of aerobic exercise with resistance training was best when done alongside healthy eating.

In the overall study population, each type of exercise reduced body fat significantly and similarly. All three exercise programs caused significantly more fat loss than in the diet-only control group. Among youths who completed at least 70 per cent of the study's exercise sessions, the percentage of body fat decreased "significantly more in those who did combined aerobic and resistance exercise than in those who only did aerobic exercise," says co-principal researcher Dr. Glen Kenny of the University of Ottawa. "Remarkably, among participants who completed at least 70 per cent of the prescribed exercise sessions, waist circumference decreased close to seven centimeters in those randomized to combined aerobic plus resistance exercise, versus about four centimeters in those randomized to do just one type of exercise, with no change in those randomized to diet alone."

Decreases in percentage body fat were −0.3 (95% CI, −0.9 to 0.3) in the control group, −1.1 (95% CI, −1.7 to −0.5) in the aerobic training group (P = .06 vs controls), and −1.6 (95% CI, −2.2 to −1.0) in the resistance training group (P = .002 vs controls). The −1.4 (95% CI, −2.0 to −0.8) decrease in the combined training group did not differ significantly from that in the aerobic or resistance training group. Waist circumference changes were −0.2 (95% CI, −1.7 to 1.2) cm in the control group, −3.0 (95% CI, −4.4 to −1.6) cm in the aerobic group (P = .006 vs controls), −2.2 (95% CI −3.7 to −0.8) cm in the resistance training group (P = .048 vs controls), and −4.1 (95% CI, −5.5 to −2.7) cm in the combined training group. In per-protocol analyses (≥70% adherence), the combined training group had greater changes in percentage body fat (−2.4, 95% CI, −3.2 to −1.6) vs the aerobic group (−1.2; 95% CI, −2.0 to −0.5; P = .04 vs the combined group) but not the resistance group (−1.6; 95% CI, −2.5 to −0.8).

This discussion has been archived. No new comments can be posted.
Display Options Threshold/Breakthrough Mark All as Read Mark All as Unread
The Fine Print: The following comments are owned by whoever posted them. We are not responsible for them in any way.
  • (Score: 2) by cafebabe on Wednesday September 24 2014, @05:14AM

    by cafebabe (894) on Wednesday September 24 2014, @05:14AM (#97492) Journal

    An obese friend has difficulty jogging due to chaffing between the legs and discomfort from jiggling moobs. Even a five mile walk can lead to chaffed nipples. This chaffing can be reduced with good clothes. However, most people in his position are reluctant to buy a sports bra or suchlike. Combined with the extra exhaustion and full benefits which may be years in the future, it is easy to see why obese people are dissuaded from exercise. As we see, just eating less isn't the most effective way to lose weight. However, it is useful to know that any exercise is beneficial, especially if it avoids common pitfalls.

    --
    1702845791×2
    • (Score: 3, Informative) by DECbot on Wednesday September 24 2014, @05:57AM

      by DECbot (832) on Wednesday September 24 2014, @05:57AM (#97500) Journal

      As an Ironman finisher, I understand exercise induced chaffing. It sucks. Body Glide is a great product that gets generously applied to every part of the body that my rub against a seam or other body part before a race or long workout.* Band-Aids or duct tape is another solution for nipples and back of the heel/ankle where the shoe tends to rub. Body Glide is a must around the neckline of the wetsuit, ankles, and underarms (especially for sleeveless wetsuits). As for the inner thighs, Body Glide helps, but proper fitting shorts or thights will typically produce better results. Also, regular exercise will reduce the propensity to getting chaffed regardless if mass or volume changes or the lack thereof.

      *endorsement checks can be sent to my email or house. I accept cash, check, money order, bitcoin, bitbeer, and food. I no longer accept product as compensation (I just don't race as much as I used to).

      --
      cats~$ sudo chown -R us /home/base
    • (Score: 5, Informative) by TheLink on Wednesday September 24 2014, @06:06AM

      by TheLink (332) on Wednesday September 24 2014, @06:06AM (#97504) Journal

      Tape over nipples, lubricants etc. Or NipGuards: http://www.runguards.com/products/nipguards [runguards.com]

      As we see, just eating less isn't the most effective way to lose weight.

      Treat sugar like a poison. Consume zero sweet stuff (no fruit juices, no sweet drinks, not even those with artificial sweeteners). Avoid snacks and breakfast cereals with sugar in them (if you really want cereals stick to plain cereals - rolled oats, even white rice is better than those sugary laden crap). There's plenty of processed food out there laden with sugar - esp those "low fat" crap.

      If he does that he'll lose some weight fairly easily, unless he's addicted to sugar (some people are) then he'll find it harder. It won't make him skinny, but he might lose enough weight so that his thighs don't chafe so much, then he can get some exercise done.

      Apparently you don't need to do that much exercise to keep fit - do short intense swims/runs (90% max heart rate): http://well.blogs.nytimes.com/2012/02/15/how-1-minute-intervals-can-improve-our-health/ [nytimes.com]

      Start with lower intensity first 80% of max heart rate (e.g. slight discomfort and can't talk easily while exercising), don't want him to keel over. Increase intensity a bit every week.

      To me short intense exercise to keep fit makes sense - most land mammals don't have to run for hours to keep fit. They sprint for a minute or two all out and that's it. They either catch what they were chasing or not. Or if they were the prey they either escape or are dead...

      • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @12:49PM

        by Anonymous Coward on Wednesday September 24 2014, @12:49PM (#97627)

        In what way does avoiding artificial sweeteners affect weight loss? You're right about sugar though. It's delicious poison.

      • (Score: 2) by nitehawk214 on Wednesday September 24 2014, @04:00PM

        by nitehawk214 (1304) on Wednesday September 24 2014, @04:00PM (#97731)

        The "health food" cycle

        Low-Fat = High Sugar
        Log-Sugar = High Salt
        Low-Salt = No shelf-life (no cans, no prepackaged, no preservatives, which is a good thing, but...)
        No shelf-life = Not storing food in home to cook at home.
        No food at home = Eating out
        Eating out = High-Fat, High-Salt

        Cycle repeats...

        While eating fresher food and cooking at home is usually healthier, I don't have time to stop at the store every 2 or 3 days to get fresh food. I haven't figured a solution to this yet, and would love to hear any thoughts.

        --
        "Don't you ever miss the days when you used to be nostalgic?" -Loiosh
        • (Score: 2) by Reziac on Thursday September 25 2014, @02:30AM

          by Reziac (2489) on Thursday September 25 2014, @02:30AM (#98040) Homepage

          Freezer.

          Seriously, when I get home from the grocery, almost everything perishable I'm not going to eat immediately, and that isn't ruined by freezing (eg. potatoes, onions) goes straight into the freezer. I almost never eat out, and very seldom eat pre-gobbed stuff. Stuff like meat, fruit, and bread gets largely divided up into individual servings and into ziplock freezer bags it all goes. (Bread that's never been in a plastic bag will thaw good as fresh. I have the bakery trained to give me bread in paper bags.) Bulk cheese gets cut into bag-sized chunks and thawed as needed. Yogurt is eaten straight out of the freezer.

          The big thing is that your freezer has to be *really* cold, at least -20F or colder (-40 if you can manage it). If it hovers around 0F like most folks keep it, food will taste "off" very quickly. Meat in particular suffers from this.

          I mostly shop at Costco, so I get most stuff in bulk. Yep, freezer.

          --
          And there is no Alkibiades to come back and save us from ourselves.
          • (Score: 2) by nitehawk214 on Thursday September 25 2014, @08:26PM

            by nitehawk214 (1304) on Thursday September 25 2014, @08:26PM (#98395)

            I had one of those first generation vacu-suck sealer things. Could never get more than 50% accuracy on getting it to cooperate. A friend has one of the newer ones that seems to work much much better. Sounds like this might be a good investment that would work with this idea.

            --
            "Don't you ever miss the days when you used to be nostalgic?" -Loiosh
            • (Score: 2) by Reziac on Thursday September 25 2014, @08:36PM

              by Reziac (2489) on Thursday September 25 2014, @08:36PM (#98397) Homepage

              I don't bother with a vacuum kit. I just roll out as much air as possible and I've found it's good enough. Or for fish or chicken (which dehydrate more readily), fill the bag with enough water to cover it before freezing.

              --
              And there is no Alkibiades to come back and save us from ourselves.
    • (Score: 3, Interesting) by tonyPick on Wednesday September 24 2014, @06:20AM

      by tonyPick (1237) on Wednesday September 24 2014, @06:20AM (#97507) Homepage Journal

      The extra weight itself can also be a killer. Try this little exercise:

      Get ten 1-kilo bags of sugar and stick them in a backpack. Fill two backpacks like that and put them on one front and back. Then start running around the block. This will *hurt*.

      That's 20kilos. For 5'11-ish starting at around 70k you're "just" overweight.

      http://www.nhs.uk/Livewell/healthy-living/Pages/height-weight-chart.aspx [www.nhs.uk]

      Now try doubling it to 40 kilos, which will put you from about the middle of healthy into "just" Obese (say from 70k up to 110k). Imagine spending a day lugging all that crap around.

      • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @10:07AM

        by Anonymous Coward on Wednesday September 24 2014, @10:07AM (#97560)
        At a previous workplace we'd sometimes climb the stairs up all 14 floors to the office. An overweight colleague (90-100kg?) managed to keep up with us - he was slower but not by much. Quite impressive- I know overweight people who'd start gasping after 2 floors and not make it up 14 floors...

        I guess there's fat and fit, and fat and really unhealthy :).
      • (Score: 2) by iwoloschin on Wednesday September 24 2014, @10:48AM

        by iwoloschin (3863) on Wednesday September 24 2014, @10:48AM (#97567)

        Maybe don't use bags of sugar. Because once you're done with that experiment, you've got 40 Kg of sugar sitting around, and as we've already established, that's pretty much poison.

        That being said, weight vest workouts are great. As a CrossFit Trainer I encourage everyone, particularly someone who has just lost at least 5 Kg recently, to try lugging around all that weight that they just lost. Literally everyone goes, "Holy crap, how the hell did I used to do that all day? No wonder I always felt awful!" It's pretty enlightening.

      • (Score: 1) by Horse With Stripes on Wednesday September 24 2014, @12:38PM

        by Horse With Stripes (577) on Wednesday September 24 2014, @12:38PM (#97621)

        Try to keep in mind that anyone who adds that amount of weight "overnight" will not be able to deal with it comfortably. Weight gain in an incremental process. No one gets to be overweight all at once, and it won't go away all at once. Try your experiment by adding .5 kilo per week until to hit the desired extra weight and see how it affects you.

  • (Score: 2) by Subsentient on Wednesday September 24 2014, @05:14AM

    by Subsentient (1111) on Wednesday September 24 2014, @05:14AM (#97493) Homepage Journal

    What if you still want to eat Almond Joy like popcorn? How should I exercise then?

    --
    "It is no measure of health to be well adjusted to a profoundly sick society." -Jiddu Krishnamurti
    • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @05:26AM

      by Anonymous Coward on Wednesday September 24 2014, @05:26AM (#97496)

      Sex.

  • (Score: 3, Informative) by Appalbarry on Wednesday September 24 2014, @05:28AM

    by Appalbarry (66) on Wednesday September 24 2014, @05:28AM (#97497) Journal

    A study into the best exercise for obese youths (Abstract) found that a combination of aerobic exercise with resistance training was best when done alongside healthy eating.

    I'm always amazed at the number of people who have vehemently argued with me when I said the way to lose weight was "to eat less, and exercise more."

    Which for the general population is obviously quite true. Consume 20% less food (no matter what you eat) and get 20% more exercise (of any kind) and ultimately you'll lose body weight.

    T'aint rocket science.

    However, there is in fact a lot of hard science [plos.org] being done to try and grapple with our North American trend towards obesity, and it's perhaps no surprise that it turns out to be a pretty complex question.

    One thing for sure, if it's advertised on the Internet, or by "Dr" Oz [cnn.com], you can be 99% sure it won't work.

    • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @05:54AM

      by Anonymous Coward on Wednesday September 24 2014, @05:54AM (#97499)

      Eating 20% less will do it.

      Exercising 20% more does jack shit for weight loss (except for woo woo metabolism, then your muscles burn another half-cookie a day, yay!). You can eat more calories in a "hearty" breakfast than you could burn on a treadmill if you didn't stop 'til lunch.

      People don't realize just how bad overeating is. Next time you pick up that candy bar, figure out how many situps you'll need to do to burn it (hint: a 150lb guy doing 100 slow motion situps burns 57 calories. No, doing it faster does not burn more calories)

      • (Score: 1) by lizardloop on Wednesday September 24 2014, @07:52AM

        by lizardloop (4716) on Wednesday September 24 2014, @07:52AM (#97532) Journal

        You're ignoring the increased muscle mass that you get from exercise which consumes calories even when idle.

        • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @10:18AM

          by Anonymous Coward on Wednesday September 24 2014, @10:18AM (#97562)
          I suppose he doesn't count increased muscle mass as weight loss? quote: "Exercising 20% more does jack shit for weight loss"

          Anyway lots of people in the USA are overweight because for decades most US nutritionists have been spewing really terrible advice about what to eat and drink. There was also the USDA food pyramid (USDA = dept of agriculture not health go figure...). And the food industry enthusiastically supplied sugar laden low fat stuff. And the restaurants are happy to increase portion sizes and profits (a high sugar, high carb diet makes many people more prone to get very hungry - so they actually finish those huge portions or eventually grow till they can).

          Some are fat because of their genes, but that's not true for most cases.
          • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @01:45PM

            by Anonymous Coward on Wednesday September 24 2014, @01:45PM (#97651)

            I covered that. You burn what, another couple hundred calories a day (after becoming ripped, mind you)? Wow, let's have another whole french fry!

    • (Score: 2) by tonyPick on Wednesday September 24 2014, @06:08AM

      by tonyPick (1237) on Wednesday September 24 2014, @06:08AM (#97505) Homepage Journal

      I'm always amazed at the number of people who have vehemently argued with me when I said the way to lose weight was "to eat less, and exercise more."

      I'd argue :)

      Actually I'd be slightly picky and argue that eating *better* is more effective than just eating less. Cutting out sugary drinks, chocolate "snack" bars and the Mc-Obesity-Clown, but replacing them with "good" food is likely to have more effect. The body is pretty good at retaining fat, and if you drop the intake, but all you take in is still high processed sugar & fat then you'll have a ton of other problems before the weight goes down - plus calorie starvation may mean you're likely to lose muscle and fluids, and slow your metabolism down rather than shed fat.

      • (Score: 2) by khakipuce on Wednesday September 24 2014, @11:35AM

        by khakipuce (233) on Wednesday September 24 2014, @11:35AM (#97583)

        Yes but more often than not eating better IS eating less in terms of calories. Replace a chocolate bar with a carrot and you fill feel fuller and have consumed fewer calories.

        • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @12:49PM

          by Anonymous Coward on Wednesday September 24 2014, @12:49PM (#97626)

          Generally, I've switched to a carrots+humus snack habit.

          I am SHOCKED at two things:
          1 - how delicious hummus-fat is (and a wide variety of flavors).
          2 - how full you feel after eating 40 baby carrots drenched in fat.

          Highly recommend Tim Ferris's Four Hour Body.

      • (Score: 4, Insightful) by Thexalon on Wednesday September 24 2014, @02:31PM

        by Thexalon (636) on Wednesday September 24 2014, @02:31PM (#97675)

        It's a combination: If you switch to mostly beans and greens, but are eating a lot of it, then you aren't going to lose weight (although you will get sick less once your body adjusts, which is obviously a good thing). If you switch to beans and greens, and are eating 15-20% fewer calories a day, that's going to work well.

        The other key advice I always have:
        1. Your first line of defense against eating lots of bad food is your trip to the grocery store. My strategy is to make my list while I'm eating dinner, and then go to the store immediately after eating. Never shop for food while hungry - your monkey brain will do everything it can to override any diet plan you had with "I'm hungry, and there are delicious things right there, all you have to do is put them in your cart!"

        2. Buy food you have to take time to prepare. That makes it a lot less tempting to grab some to snack on. The only snackable stuff you should have around is vegetables like cucumbers and carrots - you'll snack on them, no question, but because each cucumber is only 30 calories that's not going to be much of a problem.

        3. Avoid restaurants, for basically the same reason you shouldn't shop hungry.

        I say this as someone who's shed about 15% of my body weight over the last year.

        --
        The only thing that stops a bad guy with a compiler is a good guy with a compiler.
    • (Score: 1) by Darth Turbogeek on Wednesday September 24 2014, @10:27PM

      by Darth Turbogeek (1073) on Wednesday September 24 2014, @10:27PM (#97946)

      I'll argue because that's EXACTLY the actual real scientifically proven way weight loss works. It works for everyone.

      Dont drink soft drinks of any variety, avoid processed food, moderate food intake, exercise. That's all you need to know. Even for people with genetic problems (ME!) it works.

  • (Score: 2) by lhsi on Wednesday September 24 2014, @08:38AM

    by lhsi (711) on Wednesday September 24 2014, @08:38AM (#97546) Journal

    There is a good motivation to do this; another study found that obese teenage boys earn 18% less when they enter the job market: http://www.springer.com/gp/about-springer/media/springer-select/note-to-young-men-fat-doesn-t-pay/35446 [springer.com]

    • (Score: 2) by bob_super on Wednesday September 24 2014, @05:21PM

      by bob_super (1357) on Wednesday September 24 2014, @05:21PM (#97785)

      Proper motivation? Hit people at the wallet (those who can afford it, not the ones who'd go to McDo because it's cheaper than healthy veggies).

      Any kind of transportation (even the oversized hospital wheelchairs, and the grocery electric fat enablers) should be billed by user weight. Why does a kid pay the same for a plane ticket as the 287-pounder who requires everyone to sit in an over-designed chair? For an airline, the cost is a fixed amount per seat, plus a variable amount based on passenger plus luggage weight. The average weight that they have to use keeps climbing and is now higher than my share, so I'm subsidizing the fat guy from 32D...

  • (Score: 0) by Anonymous Coward on Wednesday September 24 2014, @02:26PM

    by Anonymous Coward on Wednesday September 24 2014, @02:26PM (#97670)
    I thought we'd moved past this kind of "body shaming." We've been told that all body sizes and shapes are equally healthy and attractive. Fat acceptance and body positivity and all that. Don't lose weight - protest that clothing isn't made large enough for you! They're not obese, they're victims, and suggesting otherwise is bullying! Don't believe me? Spend an hour or two browsing such topics on Tumblr...
    • (Score: 2) by Darth Turbogeek on Wednesday September 24 2014, @10:30PM

      by Darth Turbogeek (1073) on Wednesday September 24 2014, @10:30PM (#97948)

      Tumblr is one of the saddest examples of broken humanity on the Internet. There are just so many fucked up people that desperatly need help.

      Exercise actually is a good answer, given the array of feel good drugs the body gives off.