Resistance training that involves acting against an external force, including dumbbells, bands, and body weight to cause muscle contraction, not only builds strength – it also promotes anaerobic endurance. It also boosts metabolism and reduces harmful fat in the body, and helps people reach their ideal weight.
A new study conducted at the epidemiology and preventive medicine department at the School of Public Health, Gray Faculty of Medical and Health Sciences, and the Sylvan Adams Sports Science Institute at Tel Aviv University (TAU) reveals that key anaerobic exercises reduce excess adipose fat in the body. It was led by Prof. Yftach Gepner, together with Yair Lahav and Roi Yavetz, who recommended training major muscle groups at least twice a week.
They published their findings in the journal Frontiers in Endocrinology under the title “Resistance training as a key strategy for high-quality weight loss in men and women,” Adipose fat (“body fat”), especially visceral fat stored around internal organs, is a specialized connective tissue that stores energy, provides thermal insulation, and cushions internal organs, but having too much is major health risk, driving chronic inflammation and metabolic dysfunction, Gepner said in an interview with The Jerusalem Post.
It significantly increases the likelihood of cardiovascular disease, type 2 diabetes, stroke, and certain cancers. High visceral fat acts like an active organ, releasing hormones and inflammatory proteins that raise blood pressure and damage tissues.
Aerobic exercises (“with oxygen”) are moderate-intensity, long-duration activities like jogging, cycling, or swimming that utilize oxygen for sustained fuel. Anaerobic exercises (without oxygen) that break down stored glucose build muscle, power, and strength, he explained.
Among anaerobic exercises that should be performed in high-intensity, short-duration bursts, according to what you prefer, are squats, pushups, lifting weights, pilates, and rowing. Even lugging relatively heavy bags or a basket of products home from the supermarket is anaerobic, Gepner added, but it’s not enough, because it has to be done continuously and precisely as exercise.
“Tai chi acts as a form of low-impact, functional resistance training that can improve muscle strength, balance, and flexibility, but it isn’t enough to benefit compared to other techniques.”
The TAU researcher said that he does both anaerobic exercise, including pilates and lifting weights twice a week, and aerobic exercise, including tennis, pickleball, and running. Even the elderly can do squats, pushups, and other resistance training. “My own father is 75, and he does pushups.”
The global prevalence of overweight and obesity (a BMI of more than 25) is projected to increase from over 2.6 billion people around the globe in 2020 to more than four billion by 2035. Alarmingly, no country has reported a decline in obesity rates, and none are on track to meet the World Health Organization’s goal of maintaining 2010 levels by 2025.
“People look only at body-mass index (BMI) – a value derived from the mass (weight) and height of a person, but this does not disclose anything about how much adipose fat is in his body. One third of Israelis who are at a normal weight are actually obese – this is a paradox,” he asserted.
“Regular resistance training can promote the growth of muscles in one organ and break down fat in another – while losing weight.”
People should focus on body composition, not weight
Weight is not the key factor; one should instead focus on body composition, said Gepner, who graduated from Ben-Gurion University of the Negev’s School of Public Health and continued his training in the sport and exercise department at the University of Central Florida.
Asked what percentage of Israelis exercise regularly, he said only about 30% do the aerobic type, and just 20 do resistance training; the rest don’t exercise regularly at all. Women do less resistance training than men.
Gepner stresses that Liposuction – a surgical procedure used to remove stubborn, localized fat deposits from specific body areas like the abdomen, thighs, arms, or neck – could be aesthetically beneficial, but not have a positive effect on physical health, strength, and resistance.
The researchers analyzed data from 121 women and 183 men aged 20 to 75 who had a BMI between 18.5 and 45 kg/m who participated in a structured weight-loss program.
All participants adhered to a low-calorie diet with a controlled energy deficit, but they were divided into three groups based on their chosen activity: no physical exercise, aerobic exercise, or resistance training.
Each participant attended a 20- to 30-minute personal consultation with a registered dietitian, who remained involved throughout the study to provide guidance and monitor adherence. The dietary plan was adjusted based on individual preferences, progress, and metabolic needs.
During each meeting, participants were encouraged to follow their meal plans while maintaining an appropriate macronutrient balance.
“Muscle mass plays a key role in health and metabolism. Muscle constitutes about 40% of body weight and is responsible for a significant portion of daily energy expenditure, even at rest.