Aerobic exercise, especially if performed in an interval fashion (see earlier posts) is very good, but don’t leave out the high-intensity resistance (“strength”) training for improving body composition which, of course, depends on metabolic control. This timely paper recently published in the journal Diabetes Care confirms that high-intensity resistance exercise does something that other forms of exercise don’t. Adiponectin is hormone critical for burning rather than storing fat; higher levels are better. The investigators found that “Adiponectin concentration increased after 12 h and remained elevated for 24 h only in the high-intensity group.” They go on to conclude: “Resistance exercise does increase REE and adiponectin in an intensity-dependent manner for as long as 48 and 24 h, respectively, in overweight elderly individuals. It appears that resistance exercise may represent an effective approach for weight management and metabolic control…” [REE = resting energy expenditure]

By the way, if you are suffering from rheumatoid arthritis or another inflammatory disorder is it safe and effective for you to do high-intensity resistance training? According to this study published in the journal Arthritis Care & Research, the answer is yes. The investigators set out “To confirm, in a randomized controlled trial (RCT), the efficacy of high-intensity progressive resistance training (PRT) in restoring muscle mass and function in patients with rheumatoid arthritis (RA).” Their conclusion: “In an RCT, 24 weeks of PRT proved safe and effective in restoring lean mass and function in patients with RA…PRT should feature in disease management.”