Effects of Aerobic, Resistance and Combined (Aerobic and Resistance) on Body Composition

The literal meaning of aerobic is "with oxygen. Aerobic exercises involve physical activities of moderate levels of intensity done for an extended duration of time that maintains a heart rate higher than that at rest. The aim is to strengthen the cardiovascular and respiratory system to manage and deliver oxygen rapidly and efficiently throughout the body. Resistance exercises are forms of physical activities that force skeletal muscles (voluntary muscles in the body including biceps, triceps, etc.) to contract against an external resistance with the objective being improving muscular mass, strength, endurance, and tone (Peloquin, 2017). In this context, body composition refers to the percentage of fat, bone, water, and muscle in the human body. The standard measures for body composition determine the ratio of fat to lean tissue (including bone, muscle, ligaments, tendons, and organs). This essay elaborates on the two types of exercise independently and when combined and articulates their effects on body composition.

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Aerobic exercises are focused on breathing and circulation. These activities are crucial for athletes who do sports that have long durations. The body is driven to adapt to long periods of stress and improve its respiration and circulation to the tissues and the removal of carbon dioxide as a product of metabolism. This exercises are of moderate intensity over an extended period and include exercise such as walking, aerobic dancing, cycling and jogging among other similar physical activities. The body composition improves through the elimination of excess energy stores. Human beings acquire energy from the food they eat. Glucose is absorbed after digestion of food and broken down to produce energy in the body.

The body stores glucose in muscles as glycogen and excess glucose in the form of fat. Fat is necessary for the body but only in right amounts. Excess fat is harmful to health as research has proven it is cause for cardiovascular conditions including atherosclerosis and even stroke. Aerobic exercise is a way to rid the body of excess fat and excess glucose as well. Persons engaging in sedentary life do not assist the body get rid of excess glucose and as a result continues piling fat in the body as a glucose reserve. Research on effects of intensity of aerobics on body composition and blood lipid profile in overweight females concluded that both moderate and light aerobics improved body composition and serum lipid profile in obese/overweight women. The results showed a decrease in weight and lipid profile of the subjects who were involved in light and moderate aerobics for ten weeks and included three sessions of 60 minutes per week which proves the effectiveness of aerobics in the reduction of excess fat in the body (Sigal, 2014). In related research on the effect of aerobic exercise on body composition and lipid profile in adolescents, the participants engaged in physical activities for 12 weeks and then observations made on their body composition. The lipid levels reduced, and the fat mass dropped and even showed in their physical appearance with signs such as reduction in triceps skinfold thickness. Therefore, the effect of aerobic exercise on body composition is mainly to reduce fat and its precursor which is glucose.

The exercises require energy which means for the period of the activity, the body will burn calories, and eliminate excess glucose and at the same time, fat in the body will be broken down. The net effect of this is that the body composition improves through reduction of the percentage of fat in the body and overall effect is the health of the individual is enhanced (D.A.S. Silva, 2014).

Resistance exercises are different from the aerobic exercises although some similarities arise. Resistance exercises focus on putting stress on skeletal muscles and forcing them to contract with the expected outcome being, improvement of the muscle mass, endurance, strength, and tone. Resistance exercises include the use of body weight as the force to contract muscles, the use of free weights, for instance, barbells, dumbbells, bricks, kettlebells, etc. and also use of weight machines such as leg extension machine, cable machine, and pec deck.

All these are responsible for the stress on the muscle cells that gradually adapt and increase in size as well as regenerate, and as a result, the muscles concerned improve in size and overall ability to function. Research on effects of aerobic training and strength training on body composition and bone mineral density concluded that appropriate and regular resistance training could enhance the worker's endurance which is an indication of the development of muscle cells secondary to regular exercise (Thomas, 2017). The effect of this type of physical activity on the reduction of fat and glucose is minimal relative to the aerobic exercises, and hence its purpose is to increase muscle mass and strength as opposed to burning off more calories to achieve a better fat percentage. The effect of body composition for this case is mainly the increase in body mass as a result of increased muscle cells and strengthening of the muscles as well.

The combination of both aerobic and resistance exercises produce a better effect than the selective use of either of the methods. The two types of activities will work synergistically to achieve a better body composition. The aerobic in this case will focus on reduction of fat levels and improvement of breathing and circulation to make delivery of oxygen and removal of carbon dioxide from the body more efficient while the resistance exercises will ensure the muscle mass is improved and the strength and endurance refined by stimulating the growth of muscle cells. The response of blood lipids to aerobic, resistance and combined aerobic with resistance exercise was studied and resulted in a conclusion that the combination of both activities assisted in the reduction of blood lipid levels as well as the amount of fat in the body which improved the health of the subjects and reduced their risk to chronic diseases associated with poor lifestyle as well as promoting the self-esteem of individuals who appreciated the better shape of their bodies (Alberga AS, 2016). In a different research, the body mass and fat mass were assessed in overweight and obese patients who were assigned both aerobic and resistance training consistently and observed over a duration. The participants' body composition improved greatly with the reduction in fat mass and increase in body mass. The exercises assisted in the utilization of excess fat in the body and resulting in lean participants over time and at the same time improved the muscular body mass of the subjects. This evidence supports the use of this exercises in developing healthy and strong bodies for healthier and happy living of individuals (Tan, 2016). Therefore, the effect on body composition when the two exercises are applied simultaneously is the better breakdown of fat and reduction of lipid levels in blood and also the development of muscle mass, strength, tone, and endurance. The body's circulation and respiratory systems are improved as well and generally, person's health and wellbeing uplifts.

Conclusion

In conclusion, aerobic exercises improve body composition mainly by burning of calories to prevent the formation of extra fat and also breaking down of already formed excess fat while the resistance exercises are for strength and increasing ability to endure more stress by increasing muscle mass. The combination of the two is synergistic in the clearing of fat mass with the independent advantages included as well which leads to better body composition.

References

Alberga AS, e. a. (2016). Effects of Aerobic Training, Resistance Training or Both on Cardiorespiratory and Musculoskeletal Fitness in Adolescents with Obesity: the Hearty trial.

D.A.S. Silva, E. P. (2014). Effects of Aerobic Exercise on the Body Composition and Lipid Profile of Overweight Adolescents.

Peloquin, A. (2017). What Is Resistance Exercise. Fitday.

Sigal, R. (2014). Effect of Aerobic Training, Resistance Training, or Both on Percentage Body Fat and Cardiometabolic Risk Markers in Obese Adolescents: The Healthy Eating Aerobic and Resistance Training in Youth randomized Clinical Trial.

Tan, S. (2016). Exercise Training at the Intensity of Maximal fat Oxidation in Obese Boys.

Thomas, G. (2017). The Effect of Exercise on Body Composition and Bone Mineral density in Breast Cancer Survivors Taking Aromatase Inhibitors.