Can Walking Increase or Preserve Muscle Mass in Adults?
Exploring the effects of aerobic exercise on skeletal muscle mass in overweight or obese adults.
The study "Does Aerobic Exercise Increase Skeletal Muscle Mass in Female and Male Adults?" investigated the effects of aerobic exercise (walking) on skeletal muscle mass (SMM) in overweight and obese adults.
PMID: 38190393
Key Points
Aim: To determine the effects of aerobic exercise on total and regional skeletal muscle mass in adults with overweight and obesity.
Participants: 238 adults (105 males, 133 females).
Method: Retrospective analysis of four randomised controlled trials, using MRI to measure adipose tissue and SMM before and after the intervention.
Exercise Intervention: Supervised treadmill walking for 12-24 weeks at 50-75% of VO2peak.
Results
Aerobic exercise reduced all MRI-measured adipose tissue depots and increased cardiorespiratory fitness compared to controls (P < 0.001).
Small reductions were observed in whole-body SMM and upper-body SMM in the exercise group compared to controls.
No significant difference was found in leg SMM between groups.
A negative association was observed between relative change in body weight and changes in total, upper body, and leg SMM.
The SMM-to-adipose tissue ratio increased with aerobic exercise and was positively associated with weight loss.
Changes in SMM were not associated with dietary protein intake.
Related
Practical Takeaways
Aerobic exercise through walking can help preserve SMM in exercising muscles while reducing adipose tissue.
Upper body SMM may decrease slightly with aerobic exercise, suggesting the need for targeted resistance training for maintenance.
The SMM-to-adipose tissue ratio improves with aerobic exercise, indicating a more favourable body composition despite potential small decreases in absolute SMM.
Key Takeaways
Aerobic exercise preserves but does not increase SMM in exercising muscles of adults with overweight and obesity.
SMM not directly targeted by aerobic exercise (e.g., upper body) may not be maintained, highlighting the importance of full-body exercise programs.
The study emphasises the complex relationship between aerobic exercise, body weight changes, and muscle mass preservation in adults with overweight and obesity.
Reference
Ross R, John E, McGlory C, Davidson LE, Stotz PJ. Does Aerobic Exercise Increase Skeletal Muscle Mass in Female and Male Adults? Med Sci Sports Exerc. 2024 May 1;56(5):776-782. doi: 10.1249/MSS.0000000000003375. Epub 2024 Jan 8. PMID: 38190393.
Wow, this was a good read Danny! I always wondered what cardio or aerobic exercise does to muscle mass. I assumed not much but it looks like it can increase it very slightly from this study. I wonder how what this would look like in comparison to strength training.