Caminhada ou Caminhada + Musculação para ajudar mulheres com doenças cardíacas?

Med Sci Sports Exerc. 2011 Jul 20. [Epub ahead of print]

Effects of Resistance Training and Walking on CVD Riskin African-American Women.


1Department of Health, Physical Education, & Sport Science, Kennesaw State University 2Department of Nutrition, Food & Exercise Sciences, The Florida State University.



To evaluate the effects of walking (W) and walking plus resistance training (WRT) on cardiovascular disease (CVD) risk factorsin inactive, middle-aged (49.0±5.5 years) African-American (AA) women (BMI: 34.7±6.4kg.m).


Body composition, blood pressure, high-density lipoprotein cholesterol (HDL), triglycerides (TG), glycosylated hemoglobin (HbA1c), C-reactive protein (CRP), and fibrinogen were measured before and after a 12-week exercise intervention.Subjects were randomly assigned to one of two training groups. W (n=25) was instructed to increase daily pedometer-measured walking to ≥10,000, while WRT (n=19) was given the same walking prescription plus supervised resistance training two days.week. A two-way repeated measures ANOVA with an intention-to-treat analysis was performed to examine changes between groups. Significance was accepted at p≤0.05.


Both groups significantly (p<0.001) increased walking (W: 5,453±2,119 to 6,845±2,279; WRT: 4,823±1,758 to 6,859±2,012steps·day). WRT significantly (p<0.001) increased both upper (100±15 to 113±18 kg) and lower (102±20 to 116±25 kg) body strength compared to W. WRT significantly decreased waist circumference (94.8±12.3 to 92.9±12.0 cm; p=0.021) and total fat mass (42.6±11.1 to 41.8±10.8 kg; p=0.036) compared to W. WRT also significantly decreasedpre- to post-intervention body fat (45.8±6.2 to 45.3±6.2%; p=0.018), HbA1c(5.9±1.2 to 5.6±1.0%; p=0.028), and mean glucose calculated from HbA1c (122±39 to 114±32 mg/dL; p=0.028), while W showed no changes. Blood pressure, HDL, TG, and CRP were not affected by either intervention.


Although both interventions increased, WRT was more effective in improving several body composition measures and glucose control in 12 weeks. WRTmay be an important addition to a lifestyle intervention aiming to facilitate reductions in CVD risk factors in overweight and obese AA women.

Então vaivai jogando bomba vai pensando que tá bom que um dia eu mando a conta.


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