A new study has revealed that weight training, aimed at growing strength and muscle resistance, can help increase life expectancy in adults aged 71
THE’weight training It is not only to sculpt abdominals or biceps, in fact, according to recent research, it could actually help you live longer.
The academics of National Cancer Institute of the United States in Rockville examined the data on almost 100,000 adults, with an average age of 71 years that provided information on their weight lifting activities. During the following 9.6 years they recorded around 28,477 deaths.
Then the study, published on British Journal of Sports Medicinerevealed that adults who reported lifting weights had a risk of mortality for all causes of 9%.
However, strength training for a beginner, especially at the beginning, can be discouraging, but what exactly does it entail?
The weight training consists of any type of exercise that involves one’s body weight or equipment for building muscle mass, resistance and strength.
This type of exercise is excellent for all ages and training levels, and it is a fantastic way for improve health and general physical form. From the strengthening of bones to the prevention of accidents and heart health, weight training can also be effective in case of chronic conditions, such as obesity, arthritis and osteoporosis.
But how do you start? What are the most important things to know? Here are some useful tips to start training.
Don’t be intimidated
Entering the weight area of a gym can be really discouraging. The most important thing to remember is that everyone is focused on their training, so even if it might seem that all eyes are focused on you, in reality they are not.
Ask for help if you need it
There should always be a Personal Trainer present to help you. So if it is the first time you approach this type of workout, the advice is to always take the opportunity to ask questions, familiarize yourself with the correct execution and understand how the different weights and machinery can be used.
Try it first at home if you prefer
For many, the nervousness due to weight lifting in a gym is a barrier that prevents them from starting. The advice is to invest in some simple tools and tools at home, so you can master the main movement patterns in a space where you feel most comfortable.
Start in a simple way
Another advice is to start with Light weights and simple tools; The dumbbells are the perfect introduction to weight lifting. They are clearly labeled, so you can make sure you don’t raise something too heavy.
They are also very versatile and accessible; Furthermore, hexagonal dumbbellies are ideal because they do not roll from the mat and can support your body weight if you are making exercises on the ground.
Raise according to your goals
Raising weights has a multitude of health benefits and is connected to many fitness objectives. The duration of your workouts and the amount of weight you are lifting must correspond to your goal.
If you want to build muscle mass, focus on training for thehypertrophy (moderate weight with moderate repetitions). If you are trying to build functional strength, your program should be built around the lifting of heavier weights and lower repetitions.
Age should not import, but recovery yes
It doesn’t matter your age, but make sure to dedicate time to recovery. The rest is fundamental Because it allows you to reduce the risk of injuries, to improve mobility and general health.
In addition, it also remembers not overdoing the number of training: 3 days a week are sufficient for beginners.
You may be interested in:
