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G.H.M COMMUNITY: Portsmouth, Virginia - United States
SPECIALTY: Acupuncture


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Lose fat, preserve muscle—weight training beats cardio for older adults

Weight training or cardio? For older adults trying to slim down, pumping iron might be the way to go.

  • Source: medicalxpress.com
  • Post Date: January 06, 2020

The findings, "Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity," appear in the November issue of the journal Obesity.

"A lot of will walk as their exercise of choice," said Kristen Beavers, assistant professor of health and exercise science at Wake Forest and lead author of the study. "But this research shows that if you're worried about losing muscle, weight training can be the better option."

In this 18-month study of 249 adults in their 60s who were overweight or obese, restricting calories plus resistance training in the form of weight-machine workouts resulted in less muscle loss, but significant fat loss, when compared to plus walking or weight loss alone.

Losing weight is generally recommended for those with obesity, but preserving muscle – while losing fat – is particularly important for older adults in order to maximize functional benefit, Beavers said.

These results may be even more important for older adults who gain and lose weight with frequency, because seniors typically don't regain muscle – they regain fat mass – which is "all the more reason for older to try and preserve mass during weight loss," Beavers said.

This is the latest study from the Cooperative Lifestyle Intervention Program (CLIP-II), a single-blind, randomized controlled trial. The participants were randomly assigned to one of three groups: a weight-loss-only group, who followed a calorie-restricted with no exercise regimen; a weight loss plus cardio (i.e., walking) group; and a weight plus group.

Source: medicalxpress.com

This is why child obesity rates have soared

Over 90 per cent of food and beverage product ads viewed by children and youth online are for unhealthy food products. Credit: Shutterstock

  • Source: medicalxpress.com
  • Post Date: January 06, 2020

Having engineered regular bouts of physical activity out of our children's lives, we then try to squash it back in through organized sport. But this creates additional challenges for families, as I have discovered in research conducted in collaboration with colleagues at Dalhousie and Acadia University. In this study, parents noted how fitting organized activities into their lives led to a reliance on foods eaten outside the home.

So we have one healthy behaviour — —competing with, and in some cases displacing, another—healthy nutrition. This takes us right back to the energy-in side of the energy balance equation.

Industry thrives on blaming individuals

Perhaps most shocking is how unwilling we are as a society to do anything to address these unhealthy environments that have shaped our behaviour over the last few decades. We seem to find it far easier to point the finger of blame at individuals for making poor choices, than to address the complex web of factors that contribute to obesity worldwide.

There is a pervasive narrative of personal responsibility for obesity, particularly among the general population. This suggests that people gain weight because they cannot control themselves, because they are weak or morally flawed or because they choose to eat unhealthy foods when other healthy options are available.

This narrative is aggressively promoted by those with most to lose from a system-wide approach to obesity prevention, one that would involve regulatory measures—such as bans on marketing to children or taxes on unhealthy products. The food, beverage, car and fossil fuel industries are vocally opposed to regulation that might impact their profits. This parallels the strategies of the tobacco industry, which for decades undermined science on the relationship between smoking and cancer.

Busting this myth of means examining our own assumptions that obesity is a lifestyle issue, and challenging political ideologies that are committed to the dominance of the free market even as it undermines health.

It requires us to think critically about how our towns and cities are designed, how we regulate our food supply and the role of food manufacturers and retailers in making the decisions that impact our health and well-being.

Obesity is not a character flaw. It is a normal response to an abnormal environment. When unhealthy behaviours are the default, as they are within our modern, health-disrupting environment, then healthy behaviours become abnormal. We all need to eat more healthily and be more physically active, regardless of body weight or shape.

We also need leadership, political will and a restructuring of our environments to better support health. Not everyone has the time or financial resources to eat healthily, and it should not be up to individuals to navigate through this health-disrupting environment when profits are being made that negatively impact health.

We need collective action

None of this is new—even the Greek physician Hippocrates (c. 460 - 377 BC) is credited with saying: "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

But a sense of urgency among some politicians is finally beginning to emerge, particularly when it comes to protecting our children from unhealthy food and drink advertising. Last month, Canada's Senate passed Bill S-228, the Child Health Protection Act, which seeks to prohibit the marketing of unhealthy food and beverages to children under the age of 17. This is an important step that puts the health and well-being of our ahead of company profits.

There can be no dispute that everyone has a right to good health. But if we want to improve the lives of everyone, from the youngest to the oldest, wherever they live in the world, then we must, as a society, commit to making healthy choices easier for everyone to adopt.

This requires collective action —are you up for the challenge?

Source: medicalxpress.com


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3032 Tyre Neck Rd
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