Strength training for 30 minutes a week may help live longer: Study
A new study suggests that a regular strength training routine can help you add years to your life. Posted in the British Journal of Sports Medicineit specifies that people who have done 30 to 60 minutes of resistanceor strength training or resistance training had a 10-20% lower risk of premature death from all causes.
For the uninitiated, strength or resistance training is often combined with weight lifting which helps improve endurance and strength, but it can also include bodyweight exercises or calisthenicsisometrics and plyometrics.
The study researchers said that people who exercised regularly also had a lower risk of developing heart disease (46%) or cancer (28%). The study also noted people who did up to 60 minutes a week of muscle building activities had a reduced risk of developing diabetes.
Even a study conducted by the National Institute on Aging (NIA) and Harvard Medical School found that women with an average age of 62.6, who regularly engaged in any type of strength training, achieved a reduction of 30 % incidence of Type 2 diabetes. Their risk of developing cardiovascular disease also fell by 17%.
According to the World Health Organization, 150 minutes of moderate physical activity is necessary for each individual. Moderate exercise reduces the risk of developing heart disease and stroke. “It helps you breathe easier and stay healthy longer, especially since most lifestyle disorders related to the cardiovascular system can reduce life expectancy,” explained Dr. Viral Kothari, MD, Physician, Jain Multispecialty Hospital.
Can just walking help?
You have to do at least 30 minutes of HIIT (high intensity interval training) which should begin with specific floor exercises and bodyweight training. This means that a good exercise routine has three main components: endurance training, resistance training, and flexibility. And walking does not meet all three aspects, informed Dr. Manjunath Sukumaran, holistic health coach, chief facilitator and founder of Harmony Wellness Concepts, in a previous interview with this portal.
For some time now, Dr. Sukumaran has been advocating switching to an effective three-component exercise program to relieve lifestyle ailments like blood pressure, diabetes, or weight gain through his Facebook videos. According to him, if there are “no serious restrictions”, we should turn to other forms of cardio activity rather than while walking which is “not a full and complete exercise”.
Why is bodybuilding essential?
Dr Aashish Contractor, Director of Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital, said that as one gets older muscle mass is lost so strength training becomes “ vitally important in helping to carry out the activities of daily living, and should therefore be part of everyone’s exercise programme”.
Strength training is one of the best ways to improve strength in areas such as the trunk, legs, lower back and upper body.
Strength training speeds up the metabolic rate, which facilitates faster absorption of nutrients. More importantly, strength training helps burn calories not only during training, but also while the body is at rest. “The reason for this is that muscles need more energy to maintain and repair themselves after strength training. Therefore, strength training is an effective way to lose weight,” said Jitendra Chouksey, Founder of FITTR.
With resistance training, one can get all the health benefits considering that training and diet programs are designed according to specific needs, said Rachit Dua, senior fitness consultant at Team Aminder, a fitness platform. online workout and co-founder of FitPathshala. , an online fitness academy.
How does it help to live longer?
Dua opines that since it helps improve oxygenated blood supply throughout the body and allows internal organs to function optimally, this could be one of the reasons for the observation (live longer) . “When we do resistance training, the muscle tissues undergo a lengthening and contracting effect which improves the aspect of flexibility. Light intense movement takes your heartbeat on the top side covering the cardio-respiratory parameter, muscle gain allows you to enjoy ideal body composition as well as strength gain. Improved bone density is also a byproduct of resistance training. The more muscle mass a person carries, the better the body’s glucose storage capacity becomes and the overall metabolism also improves. Higher repetition training programs improve the muscular endurance component of fitness,” he said.
How much to do?
The good news, amplified by this study, is that you don’t need to spend hours in the gym to get this benefit. In fact, research has shown that 2 to 3 strength training sessions per week is enough to achieve these benefits, Dr. Contractor said. “Each of these sessions can last as little as 15 minutes. It is important to do one set of 10 to 15 repetitions of the major upper and lower body muscle groups, such as the muscles of the chest, back, arms and legs. These can also be done at home, using your body weight as resistance, such as push-ups and squats, or very basic home equipment. For greater benefit, a greater volume of training will certainly help, but is not necessary,” he said.
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