A large study looking at data for 80,306 adults aged 30 or higher showed that participation in any strength-promoting exercise was associated with a 23% reduction in all-cause mortality and a 31% reduction in cancer mortality. There was also a slight dose-dependent effect with more strength-promoting exercise associated with a lower all-cause mortality.
The study showed that bodyweight exercises
yielded comparable results to equipment-based activities.
So the take home message
is simple – get your strength training in at least 2 times per week every week
– consistency is way more important than which type of strength training you do
and it all works including:
Selectorized machines
with weight stacks
Free weight exercises
using dumbbells and barbells
Kettlebells
Bands
Bodyweight
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