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lifting weights

30 Minutes of Lifting Weights, Push-ups or Yard Work Weekly May Cut Risk of Death By 20%

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A meta-analysis of more than half a million people has shown that a truly bare minimum of strength training can confer enormous benefit.

Researchers in Japan discovered that 30-60 minutes per week of muscle strengthening activities such as yoga, lifting weights, or gardening can reduce the risk of death from all causes by 10-20%.

When combined with aerobic exercise such as running, cycling, or swimming, this benefit was seen to rise to the 40 percentiles.

16 studies were looked at in the analysis. They consisted of more than half-a-million healthy adults being monitored for a period of at least twi years. The age range went from 18-97, and the monitoring period from 2-25 years.

All-cause mortality was looked at separately from heart disease and cancer, both of which tended to fall between 10-20%.

Reporting on the findings, published in the British Journal of Sports Medicine, the Guardian noted that muscle strengthening activity doesn’t have to involve grunting over kettle and bar bells, but carrying children long enough, pushing a wheelchair, carrying shopping bags, heavy gardening, doing body weight exercises like pushups, squats, or sit-ups, or working with resistance bands.

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Lifting Weights for Just Three Seconds a Day Helps Our Muscles Grow, According to Scientists

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People who say they don’t have time to exercise might have to rethink after scientists proved just three seconds a day lifting weights was enough to strengthen muscle.A new study by researchers in Australia and Japan found doing just one downward bicep curl a day using a heavy weight increases muscle strength by more than 11 percent.

Whole body workouts could be over in just 30 seconds if the findings hold up in other muscle groups, the scientists added.

For the study, 39 healthy university students were told to complete one muscle contraction a day ‘at maximum effort’ for just three seconds, five days a week for four weeks.

The students were split into groups who did three different types of bicep curl.

One group used their biceps to lower a weight down towards the floor, which fitness experts call an eccentric bicep curl.

Other participants lifted the weight up, called a concentric curl, or held it parallel to the ground, called an isometric contraction.

Another group of 13 students did no exercise at all.

Students who did the downward bicep curl saw their muscle strength grow by 11.5 per cent.

Participants who performed other types of curl also grew stronger, although their increase in muscle strength was smaller than for those who did a downward bicep curl.

The group of volunteers who did no exercise at all did not see any increase in their muscle strength.

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