Aerobic vs. Muscle-Strengthening: Which Exercise is Key to Better Health?
Exploring the latest findings on the health benefits of different types of physical activity.
The study by Brellenthin et al. examines the comparative health benefits of moderate- to vigorous-intensity aerobic physical (MVPA) and muscle-strengthening physical activity (MSPA). While existing guidelines recommend 150 minutes of MVPA weekly, the potential health contributions of MSPA have historically been underappreciated. This review synthesises evidence from various studies to clarify how both types of physical activity impact health outcomes, particularly focusing on mortality and chronic diseases.
PMID: 35946846
Key Points
Physical Activity Guidelines: The U.S. guidelines advocate for both MVPA and MSPA, emphasising that muscle-strengthening activities provide unique benefits, such as enhanced muscular fitness and bone health.
Mortality Outcomes:
Studies indicate a 15%-35% reduction in all-cause mortality for individuals meeting MVPA guidelines.
MSPA alone correlates with a 10%-25% reduction in all-cause mortality, although some studies show no significant association.
The combination of both MVPA and MSPA leads to a 30%-45% reduction in mortality risk, suggesting synergistic benefits.
Chronic Disease Outcomes:
Both MVPA and MSPA independently lower the prevalence of obesity, dyslipidemia, and metabolic syndrome.
Meeting both guidelines results in a 35%-50% reduced risk of obesity compared to inactivity.
For type 2 diabetes, combined participation in MVPA and MSPA results in a 40%-67% reduced risk, while MVPA alone shows similar reductions.
Clinical Trials:
Clinical trials demonstrate that participants engaging in combined exercise (aerobic + resistance) achieve superior health outcomes.
Related
Practical Takeaways
Combined Approach Recommended: Engaging in both MVPA and MSPA yields the most comprehensive health benefits. Individuals should aim to incorporate both types of activities into their weekly routines.
Health Benefits Beyond Longevity: The study highlights that while both activities reduce mortality risk, they also significantly lower the incidence of chronic diseases like obesity and diabetes.
Need for Further Research: The authors call for more nuanced studies that objectively measure MSPA and explore its independent effects on health outcomes.
This study underscores the importance of a balanced approach to physical activity, advocating for the integration of both aerobic and muscle-strengthening exercises for optimal health benefits.
Reference
Brellenthin AG, Bennie JA, Lee DC. Aerobic or Muscle-Strengthening Physical Activity: Which Is Better for Health? Curr Sports Med Rep. 2022 Aug 1;21(8):272-279. doi: 10.1249/JSR.0000000000000981. PMID: 35946846; PMCID: PMC9373235.