For years, the experts and fitness trainers have debated whether you need aerobics, strength training, flexibility training or a combination. Now, new studies have determined that all exercise has benefits but which type you should be focusing on most may depend on what you are trying to accomplish at that time.

In a study performed by the Duke University Medical Center, a three way comparison study of aerobics, strength training and a combination of the two was completed to see which type was best to get rid of belly fat, the deep, visceral fat that settles around the internal organs and increases the risk of heart disease and Type II diabetes as well as some cancers. Cris Slentz, PhD, is the author of the study which has been published by the American Journal of Physiology.

In that eight month study, just under two hundred overweight and sedentary adults were randomly assigned to one of three groups. Each of the adults were between 18-70 years old. The first group was directed to do aerobic exercises equally roughly twelve miles of joggin each week at 80% of their maximum heart rate. The second group was directed to perform three sets of weight lifting exercises, working toward 8-12 reps, three times each week. The third group did a combination of these two exercises. All three groups were given personal training for guidance and to make sure they were working to actual capacity.

The results showed that the aerobics alone group as well as the combination group had a better, overall reduction in belly fat than the strength resistance training group. In addition, the first two groups had better liver enzyme test results and better insulin levels after working out. Aerobic training is vital to the overweight person because it reduces weight faster than strength training alone. Once the weight in the belly starts to be reduced, additional weight training can be added in to keep the lean muscle mass and to continue increasing the body’s metabolism.

In a second, similar study, researchers at Louisiana State University Systems found that a combination of strength and aerobic training led to improved glycemic levels in those who had Type II diabetes. In that study, 262 people with Type II diabetes were separated into groups and then monitored for their results. The group that did both strength and aerobics had better blood sugar levels than groups that did only one or the other.

Experts urge people to try to get the minimum of exercise that is recommended every week. Those who have been sedentary for a length of time should check with their doctors before starting any type of exercise routine. In addition, people should work to get all aspects of exercise in their routine- strength, flexibility and aerobics should all play a vital role in the exercise goals of the person. Exercise is best when done not only for health but for fun as well.