Lifting weights for less than an hour a week can reduce the risk of heart attack or stroke by 40 to 70 percent, according to a new study by Iowa State University. The survey was published in Medicine and Science in Sport and Exercise.
Duck-chul Lee, the lead author of the study, said: "People may think they have to spend a lot of time on weightlifting, but only two sets of benches that need less than 5 minutes could be effective."
The results – some of the first to look at resistance exercise and cardiovascular disease – show the benefits of strength training are independent of running, walking or other aerobic activity. In other words, you do not have to meet the recommended guidelines for aerobic exercise to reduce your risk. only weight training is enough.
Lee and colleagues analyzed data from about 13,000 adults at the Longitudinal Study Aerobics Center. Measures the three health effects: cardiovascular events such as heart attack and stroke that did not lead to death, all cardiovascular events including death and any type of death. Lee says resistance has reduced the risk for all three.
Researchers recognize that unlike aerobic activity, resistance is not so easy to incorporate into our daily routine. Li says people can move more by walking or cycling in the office or following the steps, but there are few physical activities related to lifting. And while people may have a corridor or a fixed bicycle at home, they probably do not have access to a variety of weight machines.
For these reasons, Lee says participating in a gym can be beneficial. Not only does it offer more resistance choices, but in a previous study, Lee found that people exercising more exercise. While this latest study specifically looked at the use of weight and weight machines, Lee says people will continue to benefit from other resistance exercises or muscle building activities.
Less than one hour of exercise per week (compared with no exercise) was associated with a 29% lower risk of developing metabolic syndrome, which increases the risk of heart disease, stroke and diabetes. The risk of hypercholesterolemia was 32% lower.
"The muscle is the power plant to burn calories. Building muscle helps to move your joints and bones, but there are metabolic benefits. I do not think this is appreciated well. If you build muscle, even if you are not actively aerobic, you burn more energy because you have more muscles. This also helps prevent obesity and offers long-term benefits to various health outcomes. "