« Strength training is a physical activity that involves improving muscle strength and overall fitness by working specific muscles or muscle groups. This is achieved through exercises performed with free weights, machines or even with your own body weight. "(5 good reasons to strengthen your muscles). The muscles therefore eventually become stronger, as they are subjected to a load.
This type of training includes a host of benefits such as preventing age-related loss of muscle mass, increasing energy expenditure, improving our body mechanics, reduced risk of injury, etc.
Good news, studies have demonstrated a new advantage: strength training would help you live longer!
1 study – Strength training to reduce the risk of death
The first survey, carried out by a team from the University of Indiana (USA) consisted of evaluating the muscle mass of 4 adults aged 440 and over between 50 and 1999 and then verifying, in 2002, which of the subjects were deceased.
The results showed that subjects with low muscle strength were twice as likely to have died during the verification period compared to those with normal muscle strength.
On the other hand, it would seem that muscle mass has little impact on deaths. Which means that the objective would be above all to maintain a certain muscular strength…and not to obtain a magnificent six pack visible or huge biceps.
2 study – the combined effect of strength training and aerobic training on the risk of death
Australian researchers analyzed data from a questionnaire on the physical activity habits of more than 80 adults from England and Scotland. The results showed that subjects who reported practicing some form of strength training were 000% less likely to die during the study and were 23% less likely to die from cancer.
The study also found that performing strength training indoors conferred no greater benefit than training with one's own body weight. No need to spend a fortune on a gym membership!
Also in the same study, the benefits of performing only resistance training were similar in terms of mortality risk reduction as the benefits of performing only aerobic training.
On the other hand, muscle training, compared to aerobic training, would have no benefit on heart disease: hence the importance of combining the two types of training in order to optimize our overall health!
Indeed, those who manage to combine the 2 would reduce their mortality risk by 29%!
In order to integrate this type of training into your activities, we suggest that you perform a few muscle building in your aerobic outings (walking, running, etc.).
You could run/walk for 5 minutes then stop to perform various weight training exercises before continuing on your way.
To have ideas of muscular exercises, it is by here.
To learn more about bodybuilding and muscle mass gain, you can also listen to our podcast: HOW TO GAIN MUSCLE MASS? with Keven Arseneault
Thank you again Dan for the info and your involvement in people's health
It is true that it is a good article. On the other hand, it was my colleague @Claude Godbout who wrote it 🙂 I send him the good words 😉