The holidays are over. It’s a new year. The decorations are stored away and the New Year’s resolutions are made. What are the top New Year’s resolutions? According to Forbes magazine, the number one New Year’s resolution for 2024 is to improve fitness and exercise more. That is a worthy goal, but what type of exercise should be targeted in 2024? Another top resolution per Forbes is to lose weight. That is also a good goal, but how long will it take to get the holiday weight off?
If you are feeling bloated and have gained weight during this holiday season, you are not alone. A study tracked the change in weight for participants in three countries, the US, Germany and Japan. In these three diverse countries, weight started to go up in November and peaked on New Year’s Day. On average, it took until March to lose the weight gained and get back to the pre-holiday weight. How can holiday weight gain be prevented? One strategy is to have smaller meal portions at the family table and eat fewer desserts. Another is to exercise. It has been shown that people who continue exercise training during the holidays can prevent weight gain.
It is established that exercise will help with losing weight. It is established that exercising more is the top New Year’s resolution, but what kind of exercising should be done? Aerobic training has well known benefits. The scientific evidence is vast and consistent in showing that cardio exercise (such as running, cycling, swimming or hiking) has many cardiovascular benefits, in addition to increasing longevity. Therefore, aerobic exercise should be a main component of any exercise regimen. What about resistance training? It has been perceived that aerobic exercise is better than resistance training but in fact each is important. It has been estimated that only 28% of US adults perform any form of resistance exercise. Resistance training lowers the risk of dying from any cause by 15% and lowers the risk for cardiovascular disease and death by 17%. Resistance exercise will lower systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg. It will lower fasting blood sugar by 2 to 5 mg/dl, increase HDL cholesterol (2 to 12 mg/dl), lower total cholesterol (by 8 mg/dl) and reduce triglycerides (7 to 13 mg/dl). Combining resistance and aerobic training gives even greater benefit in terms of weight reduction, diabetes prevention, cholesterol lowering, cardiovascular disease prevention and mortality reduction.
In addition to cardiovascular prevention, resistance training has another very important benefit. As we age, there is progressive decrease in muscle mass and strength. With age, activities such as standing up, sitting down, climbing stairs and maintaining balance are as important as cardiac fitness. Most of the loss of muscle mass occurs after age 60. Men will lose, on average, 33% of their muscle mass between the ages of 60 and 97. Women will lose 26%. With the loss of muscle mass and strength, significant health problems may ensue as the risk for falls increases by 60% and risk of bone fracture increases by 84%. Resistance training helps to build and maintain muscle strength. Resistance training improves muscle mass (by increasing leg and total body musculature) and muscle strength (by improving handgrip strength, chest and leg press) as well as overall physical performance (by improving sitting to standing, walking speed).
What does a resistance training prescription look like? Resistance training can include free weights, body weight (for example push-ups, squats), machine weights or resistance bands. Resistance training doesn’t necessarily lead to “bulking up” and can be done without great expense (a gym membership or a major set of weights aren’t needed). Ideally 8 to 10 different exercises involving major muscle groups are done (for example, push-up, squat, abdominal crunch, biceps curl). Each exercise is performed for 8 to 12 repetitions. Weight and intensity can be increased gradually over time. Resistance training should be done two or more times per week for maximal muscle strengthening and cardiovascular benefit.
As we get older, we are limited by our heart and/or our orthopedics. Resistance exercise helps with both. So this year resolve to pump up your fitness, build some muscle, lose weight and improve your cardiovascular profile by incorporating resistance training into your exercise routine.
