Study Reveals Ideal Exercise Mix for Those Above 50
As we age, it’s common to experience changes in our bodies that can make exercise more challenging. However, a new study published in Healthcare suggests that combining strength training and cardio exercises, also known as concurrent training, offers the best results for adults over 50. This balanced routine not only improves muscle mass, reduces fat, and supports overall health but also helps individuals age well and stay active for longer.
The study, conducted by a team of researchers at the University of Illinois, involved 52 adults aged 50-68 who were randomly assigned to either a strength training group, a cardio group, or a concurrent training group. The participants were required to exercise three times a week for 12 weeks, with each session lasting approximately 45 minutes.
The strength training group focused on exercises that targeted specific muscle groups, such as squats, lunges, and deadlifts, while the cardio group engaged in moderate-intensity aerobic exercises like brisk walking, cycling, or swimming. The concurrent training group, on the other hand, combined both strength and cardio exercises in a single session.
The results of the study were impressive. The concurrent training group showed significant improvements in muscle mass and strength compared to the other two groups. In fact, their muscle mass increased by an average of 2.5% compared to 1.3% in the strength training group and 0.8% in the cardio group.
In addition to the improvements in muscle mass, the concurrent training group also showed a greater reduction in body fat percentage compared to the other two groups. This suggests that combining strength and cardio exercises not only builds muscle but also helps with weight loss and overall body composition.
The study also found that the concurrent training group experienced significant improvements in functional capacity, which is the ability to perform daily tasks and activities without fatigue. This is particularly important for older adults, as it can help them maintain their independence and quality of life.
But why is concurrent training more effective for adults over 50? The researchers suggest that it may be due to the fact that strength training helps to build muscle mass, which can then be used to improve cardio performance. Conversely, cardio exercises can help to improve cardiovascular health, which can then support strength training.
Dr. James Carson, the lead author of the study, explained that concurrent training offers a number of benefits for older adults. “Combining strength and cardio exercises can help older adults improve their overall health and fitness, reduce their risk of chronic diseases, and improve their quality of life,” he said.
So, what does this mean for adults over 50 who are looking to improve their health and fitness? The study suggests that incorporating concurrent training into their exercise routine could be a simple and effective strategy for achieving their goals.
Here are some tips for implementing concurrent training into your exercise routine:
- Start with shorter sessions and gradually increase the duration as you build endurance.
- Choose exercises that you enjoy and that work multiple muscle groups at once.
- Incorporate a mix of strength training exercises, such as squats, lunges, and deadlifts, as well as cardio exercises, such as brisk walking or cycling.
- Aim to exercise at moderate intensity, with a heart rate that is 50-70% of your maximum heart rate.
- Listen to your body and rest when needed. It’s important to allow your muscles time to recover and rebuild.
In conclusion, the study reveals that concurrent training is the ideal exercise mix for adults over 50. By combining strength and cardio exercises, individuals can improve their muscle mass, reduce their body fat percentage, and support their overall health and fitness. It’s a simple, effective strategy for aging well and staying active for longer.
Source:
https://thepfc.club/blogs/news/best-exercise-combo-for-people-over-50
