Surprisingly, cutting your training in two could be more effective, say the researchers - here is how to do it correctly
Strength training has tons of health benefits - and a new study says it is easier than you think.
Building strong muscles is not only a good appearance in the mirror; there isMany reasons To integrate physical exercise into your daily routine. Although good muscle strength can affect your metabolism and contribute to healthy weight, this also benefits your general well-beingmany ways.
And yet, according to the World Health Organization, "more than a quarter of the world's adult population (1.4 billion adults)insufficient, "adding that" there has been no improvement in the global levels of physical activity since 2001. "
Part of the problem is that many people feel intimidated by the prospect of introducing exercise into their daily routine - how much should youHealth benefits The activity offers. But surprising new research says you can really cut your training in half and always make it effective. Read the rest to know how.
Read this then:Eat this 4 times a week reduces the risk of death of heart attack, the study says.
Our muscle strength decreases as we age.
Exercise is important at any age, and the which provides recommendationsTo have enough physical activity throughout life. But as we age, the maintenance of muscle strength becomes more significant, because muscle mass decreases naturally as we age.
"Your percentage of body fattime If you do nothing to replace the lean muscle that you lose over time, "advises the Mayo clinic." Force training can help you preserve and improve your muscle mass at any age. ""
This loss of muscle strength iscalled sarcopenia, explains the National Institute on Aging (NIA). "As a rule, muscle mass and strength increase regularly from birth andpeak About 30 to 35, "they write." After that, muscle power and performance decrease slowly and linearly at first, then faster after 65 years for women and 70 years for men. ""
Force training has many advantages.
Some of the advantages of strength training - also called resistance or bodybuilding - are more obvious than others. Nia lists the improvement of your ability to perform daily tasks,Protect your joints injury and maintenance of balance as some of the potential advantages. All these "can help you maintain your independence as you get older," they say.AE0FCC31AE342FD3A1346EBB1F342FCB
According to an article published by Sciencedirect, the additional health benefits you can draw from strength trainingare surprisingly varied. In addition to combating fragility that can come with aging, it is a useful tool for reducing your risk of illness and also reducing the symptoms of existing conditions.
"Force training also has the ability to reduceRisk of osteoporosis and the signs and symptoms of many chronic diseaseslike heart disease, Type 2 arthritis and diabetes, while improving sleep and reducing depression, "they write.
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Bodybuilding can be easier than you think.
The first step to introduce a force training in your life is to check your doctor, especially if you have more than 40warns the Mayo clinic.
Healthline underlines that you do not necessarily needA gym subscription For strength training. "You can just useYour body weight For many exercises or use free weights, resistance bands or other home fitness equipment to get results, "explains the site. But they also note that if you are new in weight lifting, you will want Perhaps contact a certified personal coach. "They can teach you the appropriate form for specific exercises and set up a force training program adapted to your needs."
If it seems intimidating, keep in mind that according to a new study,The weight lifting is simpler that you could have originated. "New research from Edith Cowan University (ECU) has shown a type of muscle contractionis the most effective In the increase in muscle strength and muscle size - and rather than lifting weights, emphasis should be put on lowering them, "reports Sciencedaily.
New research shows how to make your training more effective.
The ECU researchers studied three groups of people: one performing eccentric muscular contractions only (staining), another performing concentric contractions only (rising weights) and the third performing concentric and eccentric muscle contractions (alternating Between lowering and lifting weight). The three groups have seen some improvements.
The great revelation of the study? Even if the eccentric group only has done half as much repetitions as the group which has raised both and lowered the weights, "the force gains were very similar and the eccentric group only has also experienced an improvement in muscle thickness "Reported ScienceDaily. This is excellent news for all those who are worried that they will not be able to follow strength trainingin their routine Because they are afraid that it is too trying, will take too long or a combination of the two.
"Understanding the advantages of eccentric training can allow people to spend their time doing more effectively," said the ECU teacher saidKen Nosaka said. "With the small amount of daily exercises necessary to see the results, people do not even necessarilygoing to the gym- They can integrate eccentric exercise into their daily routine. ""
