Weight Training About One Hour Per Week Can Reduce Stroke Risk By 40-70 Percent Health
Engaging in weight lifting for less than an hour a week can reduce your risk of heart attack or stroke by 40 to 70 percent, suggests a new study.
Less than one hour of resistance exercise per week compared to no resistance exercise was associated with a 29% reduced risk of developing metabolic syndrome, including diabetes.
The risk of high cholesterol was reduced by 32 percent.
However, spending more than an hour in the weight room provided no additional benefit, the researchers said.
âPeople may think they have to spend a lot of time lifting weights, but just two sets of bench presses that take less than five minutes could be effective,â said Duck-chul Lee, associate professor at Iowa State. University in the United States.
The results – among the first to look at resistance exercise and cardiovascular disease – show that the benefits of strength training are independent of running, walking, or other aerobic activities.
In other words, it is not necessary to follow the recommended guidelines for aerobic physical activity to reduce your risk; bodybuilding alone is enough.
âLifting any weight that increases the resistance of your muscles is key,â Lee said.
For the study, published in the journal Medicine and Science in Sports and Exercise, the team included 13,000 adults with an average age of 47 years.
However, the researchers recognized that unlike aerobic activity, resistance exercise is not as easy to integrate into the daily routine. Therefore, going to a gym can be more beneficial.
âMuscle is the powerhouse for burning calories. Building muscle helps move your joints and bones … (and) also helps prevent obesity and provides long-term benefits on various health outcomes, ânoted Lee.