Tips for living longer. #pensions #ukpensions #pensiontransfer #retiringabroad #IN
19 Monday Nov 2012
Strength Train To Live Longer
Countless studies show that exercise will promote longevity and strength training is the best mode of exercise for a long life. Strength training has protective effects on the body, including increasing muscle mass and strength that will lead to greater mobility, better balance, and stronger bones. Plus, strength training helps you stay slim, and it leads to higher antioxidant levels, which counter those free radicals that cause aging.
Best results from strength training will come from exercising three to five days a week with ground-based exercises (in general, avoid machines that isolate one muscle). If you’re new to training, build up strength and endurance and then include heavy lifts in your program, and you’ll induce the greatest adaptations.
Another benefit of strength training for all ages is that it is less boring than steady-state aerobic training, which can be very dull for some people. Plus, strength training is an “anabolic” activity that builds muscle and connective tissue, whereas steady-state aerobic exercise is a “catabolic” activity that degrades muscle and doesn’t significantly burn fat. Nonetheless, moving more, whether it is with strength training or more aerobic style exercise does provide longevity effects.
The key is to perform as much physical activity as possible throughout your day by walking, doing a martial art, yoga, going dancing, doing chores, or anything that keeps you moving. A new analysis in the International Journal of Epidemiology that included 1.3 million people showed a very strong connection between regular intense exercise for a duration of longer than 150 minutes a week and a longer life span. People lived longest if they trained hard four or five days a week. They lived longest and were healthiest if they trained for at least 300 minutes a week at an intense level.