The Benefits of Adding Resistance Exercise to Your Routine

McKinney Chiropractor Best Practices

Research Commentary;

Resistance Exercise Significantly

Reduces Risk of Metabolic Syndrome

A review of

Bakker et al (2017) Association of Resistance Exercise, Independent of and Combined With Aerobic Exercise, With the Incidence of Metabolic Syndrome. Mayo Clin Proc 92(8): 1214-1222

Research Reviewed by Dr. Anthony Vasile

resistance exercise

Summarized Review of Conclusion:

            This research showed that people participating in resistance exercise, even less than 1 hour per week, was associated with a lower risk of development of metabolic syndrome (MetS), independent of aerobic exercise. This is precisely why we encourage our patients to move. In our clinic we do both resistance exercise therapy and aerobic therapy.

You need to ensure you and your family eat well, manage stress and get daily exercise. Going for a walk, doing push-ups, planks and standing squats is free and requires no equipment. A set of resistance bands or dumbbells will give you plenty of options to meet all your needs for resistance exercise to stay healthy.

Below I have referenced key quotes from this research to help summarize the results.

 

Quotes from the Article:

“Individuals meeting both recommended resistance and aerobic exercise guidelines had a 25% lower risk of developing MetS, compared to meeting neither guidelines.”

 

“Meeting the resistance exercise guidelines was associated with a 17% lower risk of MetS (Metabolic Syndrome) after adjusting for potential confounders and aerobic exercise. Further, less than one hour of weekly resistance exercise was associated with 29% lower risk of developing MetS compared to no resistance exercise.”

 

“Participating in resistance exercise, even less than one hour per week, was associated with a lower risk of developing MetS, independent of aerobic exercise. Health professionals should recommend patients to perform resistance exercise along with aerobic exercise to reduce MetS.”

 

Introduction to the Research

The purpose of this research was to determine the association of resistance exercise, independent of and combined with aerobic exercise, with the risk of development of metabolic syndrome (MetS).

 

Research Methodology

The study cohort included adults (mean ± SD age, 46±9.5 years) who received comprehensive medical examinations at the Cooper Clinic in Dallas, Texas, between January 1, 1987, and December, 31, 2006. Exercise was assessed by self-reported frequency and minutes per week of resistance and aerobic exercise and meeting the US Physical Activity Guidelines (resistance exercise ≥2 d/wk; aerobic exercise ≥500 metabolic equivalent min/wk) at baseline. The incidence of MetS was based on the National Cholesterol Education Program Adult Treatment Panel III criteria. We used Cox regression to generate hazard ratios (HRs) and 95% CIs.

 

Research Findings

            Meeting the resistance exercise guidelines had the most impact in the middle-aged adult population at decreasing the risk of metabolic syndrome. Even relatively smaller amounts of resistance exercise, less than one hour in 1–2 sessions per week as could be seen in the “weekend warrior” profile, resulted in the highest reduction in the risk of developing MetS, compared to no resistance exercise.

Meeting both resistance and aerobic exercise guidelines had the greatest effect in preventing MetS. “Clinicians should routinely recommend resistance exercise training, in addition to aerobic training, for the prevention of MetS and future CVD risk. Especially, individuals with CVD risk factors should consider more individualized, safe and effective exercise program under the direction of a qualified exercise professional.” This is why it is important to stay moving on a regular basis and why we encourage this with all of our patients. Meeting these guidelines will reduce the risk of developing many types of diseases. Moving well is just one part of what it takes to be and stay healthy. Remember it is vital to eat well, manage stress and keep the spine healthy with regular chiropractic adjustment.

 

Research References

As always with these reviews, these are my takeaways from the article and I encourage you to read the article in its entirety.  The references used in this article by the authors of this article are listed here.

 

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in McKinney, near the corner of Eldorado Pkwy. and Ridge Rd., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!