The Weightlifting not only could it be your best option when it comes to getting some muscles to Dwayne “The Rock” Johnsonbut also when what you really want is to live longer, to have the opportunity to continue enjoying the pleasures of this incredible life.
2 times a week at least you should do a strength routine
It is well known that exercise in general has multiple benefits for physical health and even better, it can go further, improving mental or emotional health in every way. The resistance exercise In addition to helping you control your weight, it is the perfect one to gain strength, generate lean mass or even to reduce the risk of diseases, hence the recommendation of the US Exercise Guidelines that this type of training be done especially to work in groups of larger muscles, twice a week. The recommendation of the World Health Organization, on the other hand, recommends that every adult should do this type of training at least twice a week, which means that you can go beyond the American recommendation.
And as if that were not enough, very recently a new Japanese scientific study published in the British Journal of Sports Medicine has shown how strength training can be essential to add years to your life.
How can weightlifting exercise extend your life?
The review and meta-analysis carried out by the team of Haruki Mommafound that muscle strengthening workouts they may be able to lower the risk of dying prematurely. In other words, in detail and according to the results obtained, at least during the period covered by the study, the researchers determined that there is a 15% lower risk of mortality from any cause when engaging in muscular strength activities.
Obviously, this would be expected because previously it was considered in the scientific world that only exercise improves the quality and life expectancy of people. A study previously carried out on a sample of 122,000 patients from an academic medical center undergoing treadmill training that sought to associate long-term mortality and various levels or parameters of cardiovascular performance entitled “Association of cardiorespiratory fitness with long-term term mortality among adults undergoing exercise treadmill testing” of 2018, put on the table the relevance and the very clear statement that “being fit at any age is strongly associated with living longer”. In addition, this research asserted that “the higher your level or performance in terms of the exercise or sport you do, the higher your survival rate will be.” At the athletic level it does not apply here, that minimalist rule of less is more.
What does this study represent for you?
Momma’s study also found that making 30 to 60 minutes of resistance training a week can be enough to make you live longer. This is because those who worked this duration in their routines had a 10 to 20% lower risk of dying from any cause and of very specific diseases such as cancer, cardiovascular or diabetes, when compared flatly with those who did not any type of exercise in this modality. Already very specifically, the authors detailed that if you put it, you can reduce your risk of heart disease by 17%, cancer by 12% and diabetes also by 17%. All these conditions that normally have a very genetic context and that undoubtedly appear and develop a lot due to a disastrous or unbridled lifestyle.
Why is it so important to combine strength exercise with cardiovascular?
The weight lifting or carrying any form of weight with apparatus falls into this classification of strength and endurance exercise. The previous analysis of this study, on the other hand, confirmed that if you combine these two types of exercise you can reduce the risk of dying from any cause by up to 40%, imagine a chronic disease like the ones we mentioned, a fall, etc. Hence the relevance of fearlessly entering both exercises with care and without doubt.
Now that if you only decide to dedicate time and put effort into resistance, consider that muscle strengthening activities at the beginning reduce your risk of cancer, diabetes, lung cancer and any other condition by 10 to 17% and the risk of diabetes specifically, it is drastically reduced when practicing up to 60 minutes of any activity that falls under this heading.