A new study published in PLOS Medicine has shown that losing excess fat provides more benefits to heart health than building muscle. However, scientists believe that strength training also has health benefits.
It is well known that the more body fat a person has, the higher their risk of developing cardiovascular disease. Scientists believe that fat has a harmful effect on the heart indirectly: through an increase in blood pressure and metabolic disorders. However, to achieve a massive and stable weight loss among the inhabitants of the planet is currently not possible. Therefore, researchers are trying to find other targets that can be influenced to improve metabolism.
Muscle tissue is one such possible target. It is actively involved in metabolism, its activity helps to reduce inflammation and blood glucose levels. Scientists suggest that the risk of heart disease decreases with increasing muscle mass.
Benefits of strength training
- Increased muscle mass. It has a tendency to decrease with age, maintaining it is important for health.
- The bones become stronger. This helps prevent fractures.
- Joints become more mobile.
- Strengthening exercises burn calories and help you lose weight.
- They help train balance.
- Support cognitive abilities.
- Relieve many chronic diseases.
Sources: Mayo, American Cancer Society.
In a new study, scientists from the University of Bristol verified that better affects the risk factors for cardiovascular disease — low body fat or increased muscle mass.
The researchers looked at data from more than 3,200 young people born since the 1990s. Participants were assessed four times (at 10, 13, 18, and 25 years) for body fat and lean body mass (which primarily reflects muscle condition). At the age of 25, blood was taken from them to determine 200 biomarkers of their metabolic state (glucose, cholesterol, indicators of inflammation, and many others). Hand muscle strength was tested twice during the observation period.
The study predictably showed that fat gain was associated with poorer metabolic rates associated with heart health. This harm far outweighed the potential benefits of muscle gain.
Scientists have found that the greatest benefits of gaining muscle mass occurred during adolescence. They believe that this is the best time to take care of the muscles. The study also found that muscle strength was more associated with improvements in biomarkers of heart health than muscle mass. Scientists write that frequent muscle use is an important benefit factor.
“Getting rid of excess fat is difficult, but it seems that this can provide the greatest benefit. At the same time, we highlight the benefits of exercise – it has many other beneficial effects,” said Joshua Bell, lead author of the study. Bell added that you need to understand how useful a set of muscles is in the prevention of heart disease, so as not to have false expectations.