“Lifting weights is healthier for the heart than going for a run or a walk, new research has found.Scientists looking at the health records of more than 4,000 people have concluded that, while both forms of exercise reduce the risk of developing heart disease, static activities such as weight lifting or press-ups have a greater effect than an equivalent amount of dynamic exercise such as running, walking or cycling.
The research challenges commonly held assumption that so-called “cardiovascular” pursuits like running are of greatest benefit to the heart.”
Source: Weight lifting better for heart health than running, new study finds
I like these findings, but wonder if they can be replicated.
“The United States currently has low levels of adherence to the guidelines — only 26 percent of men, 19 percent of women, and 20 percent of adolescents meet the recommendations. According to the guidelines, these low levels of physical activity among Americans have health and economic consequences for the nation, with nearly $117 billion dollars in annual healthcare costs and 10 percent of all premature mortality attributable to failure to meet levels of aerobic physical activity recommended in the guidelines. Adults need 150 minutes of moderate-to-vigorous aerobic activity each week, with muscle strengthening activities on two days during the week to stay healthy. Youth ages 6 through 17 need 60 minutes of moderate-to-vigorous physical activity each day.”
Source: HHS Releases Physical Activity Guidelines for Americans, 2nd edition | HHS.gov
Not quite combat-ready
I have long advocated measuring your fitness level periodically and seeing how you stack up against a benchmark. My favorite benchmark is the U.S. Army Physical Fitness Test (APFT).
The new Army standard testing will be too complicated for most non-military folks.
UPI has the story:
The U.S. Army is introducing an extensive overhaul of its physical fitness test that, with minor changes, has mostly been the same since 1980.The new test, announced this week, changes the name from the Army Physical Fitness Test to the Army Combat Fitness Test and is planned to become gender and age neutral. It will include a series of physical events, while the APFT was a series of pushups, situps and a 2-mile run.
The new standards call for deadlift tests, throwing ten-pound balls for distance backwards, and hand-relaese pushups that require hands to be taken off the ground for greater muscle tension. It also includes sled drags to simulate casualties, sprints with 40-pound kettle bells, hanging from a pull-up bar with legs up and the standard 2-mile run.
Source: U.S. Army to introduce new physical fitness test – UPI.com
You may also find the comment section interesting.
At least he’s trying…
Yet another good article from Gretchen Reynolds at NYT:
“Lifting weights might also lift moods, according to an important new review of dozens of studies about strength training and depression. It finds that resistance exercise often substantially reduces people’s gloom, no matter how melancholy they feel at first, or how often — or seldom — they actually get to the gym and lift.
There already is considerable evidence that exercise, in general, can help to both stave off and treat depression. A large-scale 2016 review that involved more than a million people, for instance, concluded that being physically fit substantially reduces the risk that someone will develop clinical depression. Other studies and reviews have found that exercise also can reduce symptoms of depression in people who have been given diagnoses of the condition.
But most of these past studies and reviews have focused on aerobic exercise, such as walking or jogging. Far less has been known about the possible benefits, if any, of strength training for mental health. One 2017 analysis of past research had found that strength training can help people feel less anxious and nervous.”
I’m not surprised.
“Resistance exercise training significantly reduced depressive symptoms among adults regardless of health status, total prescribed volume of resistance exercise training, or significant improvements in strength.”
Source: Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials | Depressive Disorders | JAMA Psychiatry | JAMA Network
Not that serious…yet
Seriously athletic folks, particularly those in sports with high aerobic demand, should avoid these BP drug classes:
- Diuretics (they predispose to dehydration)
- Beta blockers (they may decrease exercise tolerance via slowing of heart rate)
Better choices for athletes are:
- Angiotensin converting enzyme inhibitors (ACEIs)
- Angiotensin II receptor blockers (ARBs)
- long-acting dihydropyridine calcium channel blockers
These latter drugs are not likely to affect athletic performance or cause other complications. If you can’t figure out which class of drug you take, ask your physician or pharmacist.
Steve Parker, M.D.
From The New York Times:
It is a question that plagues all who struggle with weight: Why do some of us manage to keep off lost pounds, while others regain them?
Now, a study of 14 participants from the “Biggest Loser” television show provides an answer: physical activity — and much more of it than public health guidelines suggest.
On average, those who managed to maintain a significant weight loss had 80 minutes a day of moderate activity, like walking, or 35 minutes a day of vigorous exercise, like running.
My patients taught me this lesson years ago.