Scientists have named the optimal amount of strength training to reduce mortality
Strength training lasting from 90 to 120 minutes per week reduces the risk of death from any cause by 13%, and the risk of death from heart disease by 19%. This conclusion is contained in a large-scale 30-year study involving more than 147 thousand people. This was reported on June 2 in the journal Medical Xpress.
"The revealed patterns of dose—dependent relationships between long-term strength training and mortality from all causes and specific diseases indicate that different amounts of exercise may be required to optimize results for different indicators," the study says.
The follow—up included 147,374 people — 31,540 men and 115,834 women - with an average age of 54 years. The data was collected through three large cohort programs in the United States from 1992 to 2022. Every two years, participants were asked about the time they devoted to strength training—squats, push—ups, and weight training-as well as aerobic exercise: running, walking, swimming, and cycling. Over thirty years of observation, 35,798 participants died.
Training with weights of 90-120 minutes per week also reduced the risk of death from neurological diseases by 27%. A decrease in the risk of death from cancer was recorded only with low loads: from one to 29 minutes per week resulted in a 21% decrease, from 30 to 59 minutes — by 18%. No additional effect was observed above 120 minutes per week. The combination of strength and aerobic exercise showed the greatest protective effect: among participants with a high level of both types of activity, the risk of death decreased by 45-58%.
The health benefits of aerobic exercise are well documented, while the impact of strength training on mortality rates remained a less studied area. The authors emphasize that the data obtained confirm current health recommendations prescribing a combination of both types of physical activity to maximize risk reduction.
On March 23, Medical Xpress reported on the impact of lifestyle on heart health. According to the publication, the combination of even minor improvements in sleep patterns, nutrition, and physical activity levels can significantly reduce the likelihood of stroke, heart attack, and heart failure.
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