Want to Live Longer Lift Weights

Leaving the gym without reaching the weight room can affect the number of candles on your birthday cake.

SERVICE LIFE AND CONNECTION LIFTING

Several studies have found a link between strength training and lifespan. A recent study published in the Journal of the American Heart Association found that the average 62-year-old women who devoted up to 145 minutes a week to weight training activities were less likely to die from cardiovascular problems and other causes.au during the 12-year study period.

This is the latest in a growing series of research highlighting the importance of strength training in addition to cardiovascular training. Much of the research has focused on the elderly, but a study followed more than 80,000 people over the age of 30 and found that the combination of strength training and aerobic exercise reduced the peril of premature gone by 23% compared to aerobic exercise alone.

HOW THE FACELIFT AFFECTS THE LIFESPAN

Despite several studies showing clear links, Kate Ducho, PhD, MPH, a postdoctoral researcher at the University of California, San Francisco, whose research was published in the Journal of Gerontology, found that people with low muscle strength were 50% more likely to die earlier. admits that the impact of strength training on lifespan is unclear. He doubts that the lack of muscle strength makes them more sedentary, which increases the peril of chronic illness and gone.

“Being active means using your muscles – and maintaining muscle strength throughout your life can help you live longer,” says Duchon.“This is a powerful discovery.”

The information is especially important, according to Duchon, the U.S. body activity guidelines recommend that Americans perform moderate to high intensity strength training activities involving all major muscle groups at least two days a week.

DEBUNKING THE MYTHS

Here are three important things to know about bodybuilding:

Yes, lifting weights is a way to increase strength, but Ducho osserva “in fact, research published in The American Journal of Epidemiology has shown that exercises like sit—ups, push-ups and lunges – which are all bodybuilding movements with your own body weight without the necessary weight training machines.

You don’t need to choose the heaviest weights on the rack to build strength. The study, published in the Journal of Applied Physiology, found that 20 to 25 repetitions with lighter weights (about 50% of the maximum of one repetition) were as effective in developing strength as 8 to 12 repetitions with heavier weights.

“Lifting lighter weights trains the endurance capabilities of muscle fibers, improves their ability to perform daily activities and improves sports performance,” says Tom Holland, MS, certified strength and conditioning specialist, exercise physiologist and author of “smack the G”.

Holland advises beginners to start with lighter weights to learn the right technique, reduce the peril of problems and improve strength.

Holland says you’re never too old to start strength training, citing research that shows a group of nursing home residents aged 77 and older who started a strength training program improved their muscle strength by up to 108% after just eight weeks.weeks.

“Many studies show a dramatic increase in strength in people who start doing strength training in their sixties and beyond,” he says.

Ducho believes that strength training can be an important part of preventive medicine and advises: “if you are not already doing some form of strength training, start now; it should be an integral part of your training routine.”

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