DEAR DR. ROACH: Are you able to touch upon the advantages of weightlifting over cardio train? I do know that any train is helpful in contrast with nothing, however which is best for shedding pounds long run? Operating or jogging can burn energy, however I’ve learn that muscle requires extra power metabolically and due to this fact the extra muscle you construct, the extra fats you’ll burn. — Okay.Okay.
ANSWER: Researchers have debated the relative advantages of cardio train towards weightlifting train for a few years, and there stays debate. Nevertheless, I can provide the common consensus.
First, the excellence is usually not absolute. Weightlifting burns energy aerobically; nonetheless, many severe weightlifters take pains to be sure that their cardio capability doesn’t restrict their capability to elevate by resting in between repetitions. Equally, many “cardio” workouts use parts of resistance, so there may be appreciable overlap.
There are advantages to resistance train that even excessive quantities of pure cardio train can’t obtain. Resistance coaching has a a lot bigger impact on bone well being. Empirically, those that do resistance coaching have decrease charges of each falls and fractures. That is most essential in older individuals, particularly older ladies.
From the standpoint of weight reduction, having a bigger muscle mass means a larger capability to burn energy. Then again, having excessive cardiovascular health from constant cardio exercise means a larger capability to make use of oxygen (referred to as VO2), which corresponds to metabolism of carbohydrates and fat. Longer train periods of at the very least reasonable depth burn extra fats than shorter or less-intense periods. It is vitally troublesome to burn massive quantities of energy with pure weightlifting train, so weight reduction is often more practical with cardio train. Nevertheless, it’s doable to do resistance coaching so that you just get cardio profit as nicely, by quickly progressing from one muscle group to a different.
Practically all elite athletes incorporate resistance coaching, because it improves efficiency along with its advantages on bones.
DEAR DR. ROACH: My cousin, a lady in her mid-50s, was lately recognized with polymyalgia rheumatica. She was recognized early and has been on the usual prednisone therapy for seven days. She’s been athletic most of her grownup life and have become involved when the ache she was struggling was completely different from regular athletic pains. Her mother (my aunt) additionally had PMR, however not till her late 70s.
I’d wish to know extra about PMR, its therapy and the probability of it being hereditary. Would workouts, dietary supplements or an anti-inflammatory food regimen assist? — N.P.
ANSWER: Polymyalgia rheumatica is a typical however underdiagnosed inflammatory rheumatic situation discovered virtually completely in older adults. It most frequently causes ache within the muscle tissues of the arms, shoulders, neck and torso, and is often a lot worse within the morning. It’s extra frequent in ladies. Either side of the physique are equally affected. The analysis is made based mostly on signs, however a blood take a look at helps assist the analysis.
Nearly all individuals with PMR reply quickly and dramatically to low-dose (10-20 mg) of prednisone. Solely half of individuals are in a position to cease the prednisone inside a 12 months or two.
There’s a familial affiliation with PMR; nonetheless, it’s a typical illness. One lady in 40 will get it in her lifetime (for males, it’s much less frequent, 1 in 70). A household historical past is actually not essential to get the situation.
Dietary supplements and an anti-inflammatory food regimen could relieve signs in some individuals. Whether or not or not this can be a placebo impact is troublesome to say. The prednisone is a way more highly effective anti-inflammatory than any food regimen or over-the-counter complement. Train has profit in stopping deconditioning however not managing the precise situation.
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Dr. Roach regrets that he’s unable to reply particular person letters, however will incorporate them within the column each time doable. Readers could e mail inquiries to [email protected] or ship mail to 628 Virginia Dr., Orlando, FL 32803.