Flip the Script: Why Anaerobic Exercise Trumps Aerobic for a Healthier Heart and Metabolism
Benefits of Anaerobic Exercise in Reducing Cardiovascular and Metabolic Diseases
Research findings have shown that consistently engaging in anaerobic exercise rather than aerobic exercise is more beneficial in reducing the risk of cardiovascular diseases such as myocardial infarction and angina pectoris and metabolic diseases such as hypertension, diabetes, and dyslipidemia.
This is the finding of a research team led by Severance Hospital family medicine professor Lee Ji-won, Gangnam Severance Hospital health care professor Song Yu-hyeon, Lee Ye-ji, researcher at the Department of Biomedical Systems Information at Yonsei University College of Medicine, and Kim Min-hyo, deputy director, Park Jun-hyeong, deputy director of Internal Medicine, who analyzed the effects of exercise on adults and adolescents.
Importance of Exercise in Reducing Mortality Rates
According to the World Health Organization (WHO), two-thirds of deaths worldwide are caused by cardiovascular disease, type 2 diabetes, and obesity. It is essential to exercise to reduce the risk of death. Aerobic exercise helps improve blood lipid levels and blood pressure and increases cardiorespiratory endurance. On the other hand, anaerobic exercise is effective in improving insulin sensitivity and muscle strength.
WHO Recommendations for Exercise
WHO recommends that adults aged 18–64 years should do at least 150 minutes of moderate-intensity aerobic exercise each week or at least 75 minutes of vigorous-intensity aerobic exercise each week. Anaerobic exercise is recommended at least 2 days a week. Physical activity during adolescence is also effective in preventing chronic diseases in adulthood.
Study on the Effects of Aerobic and Anaerobic Exercise
The research team studied the effects of aerobic exercise and anaerobic exercise on cardiovascular and metabolic diseases in adults aged 19 years and older and on metabolic diseases in adolescents aged 12 to 18 years. The research team used data from 13,971 adults and 1,222 adolescents who participated in the National Health and Nutrition Survey and divided them into four groups: a group that did both exercises, a group that did only anaerobic exercise, a group that did only aerobic exercise, and a group that did neither exercise.
Results of the Study
As a result, adults had a low risk of developing metabolic diseases such as diabetes and hypertension in the following groups: the group that performed both anaerobic and aerobic exercise, the group that did only anaerobic exercise, the group that did only aerobic exercise, and the group that did neither exercise.
Comparing the anaerobic-only group to the aerobic-only group, the body mass index (BMI), waist circumference, blood pressure, cholesterol, and insulin resistance of the anaerobic-only group were all lower than the aerobic-only group.
Conclusion
Consistently engaging in anaerobic exercise can be more beneficial in reducing the risk of cardiovascular and metabolic diseases compared to aerobic exercise. It is essential to incorporate anaerobic exercise into your fitness routine to improve overall health and well-being.