cardiovascular disease). The researchers investigated the physical
activity of these women, enquiring into their walking pace, flights
of stairs climbed daily, leisure activities (walking, hiking, jogging,
cycling, aerobics, swimming and weight lifting/strength training).
Leisure activities were quantified by time per week. For analysis
purposes, the researchers categorised the leisure activity into: no
participation; 1 to < 20mins/week; 20 to < 60mins/week; 60 to <
120mins/week; and > 120mins/week.
Results: A total of 35,754 healthy women (average age 62,
average BMI 27kg/m 2 ) volunteered to participate in this study of
which almost 7,000 (18.9%) participated in strength training. Women
who reported participation in strength training tended to have a lower
BMI, healthier eating patterns and be less likely to smoke.
Over the 14-year period (2000 to 2014), 2,120 of the women
developed type 2 diabetes and 1,742 developed cardiovascular
disease. However, the women who participated in any strength
training had a 30 per cent reduction in developing type 2 diabetes
and a 17 per cent reduction in developing cardiovascular disease
(compared to women who completed no strength training).
Women who participated in both strength training and > 120
minutes of aerobic exercise demonstrated a 65 per cent risk reduction
for type 2 diabetes; if they only participated in aerobic exercise the
risk reduction was 48 per cent.
If the women participated in both strength training and > 120
minutes of aerobic exercise they had a 39 per cent reduction in
developing cardiovascular disease. If they only participated in the
aerobic exercise, this resulted in a 21 per cent reduction of risk.
Conclusions: This was the first longitudinal study to examine the
association of strength training and development of type 2 diabetes
and cardiovascular disease. Women who participated in higher
amounts of both strength training and aerobic exercise had a greater
reduction in type 2 diabetes than those who only strength trained or
completed aerobic exercise. These findings provide evidence that
the benefits of strength training and aerobic training are independent.
Pros: This is a great study which demonstrates the benefits of
strength training in reducing the risk of developing type 2 diabetes
or cardiovascular disease in women. These findings also illustrate
the further effectiveness of combined strength and aerobic exercise.
The Women’s Health Study is a great health initiative of the Harvard
Medical School, the researchers should be congratulated for their
research efforts.
Cons: The questionnaire was quite limited with regard to the
information it collected on strength training, as the researchers
only enquired into the ‘time’. It would be quite advantageous if they
could establish the dose (sets x reps x intensity) to determine where
threshold(s) may exist with regard to reduced risk. Perhaps this will
be one of their follow-up studies.
Associate Professor Mike Climstein, PhD FASMF FACSM FAAESS is one of
Australia’s leading Accredited Exercise Physiologists and researchers. He is
director of chronic disease rehabilitation at Vale Medical Practice.
[email protected]
Joe Walsh, MSc is a sport and exercise scientist. As well as working for
Charles Darwin and Bond Universities, he is a director of Fitness Clinic in Five
Dock, Sydney. fitnessclinic.com.au
MORE?
Check out ‘Why she should lift: strength training your female
clients’ by Susy Natal on page 12.
NETWORK WINTER 2017 | 29