We all know that it is important to stay active and eat well if you want to live a healthy life, but what if exercise can help you live longer? Earlier this week, I reported on a study that found Tennis is the secret of adding 10 years to her lifeBut if you hate racket sports, I have received good news – new research shows that power training is also far from your biological age.
Study published in journal biologySeen the impact of power training when aging in about 5,000 men and women between the ages of 20 and 69.
To measure biological age, researchers saw the length of the participant’s telomeres – these are protective DNA cap at the end of chromosomes. Telomeres prevent your DNA from being damaged; As we grow up, they are small, and small telomeres are often associated with age-related diseases. The measurement is taken through blood samples.
Along with this, the participants were asked how many times they worked, and how many times they trained.
Researchers found that 90 minutes of power training in a week was associated with a decrease of about four years in the biological age. This means that if you do 180 minutes in most days of the week, or 30 minutes, you can cut your biological age for eight years. Remember, strength training does not include lifting weight or using resistance bands – also bodyweight workouts.
Researchers of the study concluded that strength training “reduces damage caused by such chronic diseases, reverses muscle loss, increases metabolic rates, promotes fat loss and improves heart health. “As a result, it can” limit the disease and slow down the aging of cells. “
Of course, there are limitations of study. For example, it does not go into any detail about the weight-lifting routine of the participants. But, in any way, the message is that strength training can keep you fitter and healthy for a long time, and can reduce the signs of aging.
What are the benefits of power training?
Strength training is one of the most effective methods for building muscle and maintaining muscle strength, especially as we age. You are working against a force to your muscles, as you do this, promoting muscle growth. This force can be the best adjustable dumbbells, machines in the gym or simply a set of your body weight. You will increase your strength and strength, and improve your bone density, which will reduce the risk of fracture and brakes.
If you want to lose weight, strength training can promote your metabolism and burn calories, even once you finish working – some are referred to as a subsequent effect. The muscle tissue is more metabolic than the fat tissue, so by increasing the muscle tissue in your body, you will burn more calories throughout the day, which will make weight management easier.
Finally, power training improves your balance and coordination and overall flexibility and mobility. Functional exercises such as squats and lung mimicry. You move down to sit on a chair in everyday life, such as you go down to sit on a chair, or take a shopping bags. Working on muscles, tendons and ligaments can help prevent ligaments you use in future.
