Perform a strength training program to live longer and lower your risk of disease. Numerous studies have linked physical activity levels with less risk of developing a serious disease. A new study in the International Journal of Epidemiology found that intense physical activity such as strength training can help us live longer because it has protective effects on body.
The study was a meta-analysis of all previous studies on the connection between physical activity and mortality rates as classified by cause of death and age at death. The analysis included more than 1.3 million individuals and identified a very strong relationship between performing regular intense vigorous exercise for a duration greater than 150 minutes a week and longevity.
The study came to a clear finding on longevity, intensity, and frequency of exercise. People live longer if they train hard four or five days a week. They appear to live longest and be healthiest if they train for at least 300 minutes a week at an intense level.
The study classified physical activity in multiple ways. For example, researchers looked at death rates in relation to how much “daily living and occupational activity” people did and found a very small health benefit from activities people did in their jobs or around the house such as gardening or cleaning. The benefit of performing daily living physical activity was greatest for women, but showed no benefit for men. Scientists don’t hypothesize why women benefited from cleaning the house and gardening, but it may be due to a lack of data on men who performed this sort of physical activity.
Moderate physical activity for at least 150 minutes a week resulted in a lower mortality risk of 10 percent over not exercising at all, while intense exercise produced a 22 percent drop in death rate. When people exercised hard for the longest time (300 minutes a week) they lived the healthiest longest lives and had a 39 percent lower risk of morality than those who did not exercise.
The takeaway from this study is that more exercise at a higher intensity is better. Be aware that “intense” or “vigorous” exercise as classified by this study as greater than 6 METs (some of the studies classified it as much higher but 6 METs was the cutoff), which is not a level that most serious strength trainees or athletes would consider very intense. For best results, perform a periodized strength training program that speaks to your goals and helps your body adapt. Training more than four days a week for at least 50 minutes is a good goal to shoot for that will provide longevity benefits.
Strength training is preferred over steady-state aerobic training (very important) because it will build muscle, may strengthen bones and connective tissue, and fights inflammation that is linked to greater disease risk. Everyone should strength train (side note: I even got my mom into it :) and in only a short time she already notices she's stronger and her left hip doesn't bother her...maybe she'll be at boot camp one day ;), but performing exercise you enjoy and will continue to do is the priority. If you prefer vigorous walking, running, cycling, swimming, or some other physical activity, do that, and you’ll live longer.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. More info visit his website at http://www.charlespoliquin.com.
Reference:
Samitz, G., Egger, M., et al. Domains of Physical Activity and All-Cause Mortality: Systematic Review and Dose—Response Meta-Analysis of Cohort Studies. International Journal of Epidemiology. 2011. 40, 1382-1390.
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The study was a meta-analysis of all previous studies on the connection between physical activity and mortality rates as classified by cause of death and age at death. The analysis included more than 1.3 million individuals and identified a very strong relationship between performing regular intense vigorous exercise for a duration greater than 150 minutes a week and longevity.
The study came to a clear finding on longevity, intensity, and frequency of exercise. People live longer if they train hard four or five days a week. They appear to live longest and be healthiest if they train for at least 300 minutes a week at an intense level.
The study classified physical activity in multiple ways. For example, researchers looked at death rates in relation to how much “daily living and occupational activity” people did and found a very small health benefit from activities people did in their jobs or around the house such as gardening or cleaning. The benefit of performing daily living physical activity was greatest for women, but showed no benefit for men. Scientists don’t hypothesize why women benefited from cleaning the house and gardening, but it may be due to a lack of data on men who performed this sort of physical activity.
Moderate physical activity for at least 150 minutes a week resulted in a lower mortality risk of 10 percent over not exercising at all, while intense exercise produced a 22 percent drop in death rate. When people exercised hard for the longest time (300 minutes a week) they lived the healthiest longest lives and had a 39 percent lower risk of morality than those who did not exercise.
The takeaway from this study is that more exercise at a higher intensity is better. Be aware that “intense” or “vigorous” exercise as classified by this study as greater than 6 METs (some of the studies classified it as much higher but 6 METs was the cutoff), which is not a level that most serious strength trainees or athletes would consider very intense. For best results, perform a periodized strength training program that speaks to your goals and helps your body adapt. Training more than four days a week for at least 50 minutes is a good goal to shoot for that will provide longevity benefits.
Strength training is preferred over steady-state aerobic training (very important) because it will build muscle, may strengthen bones and connective tissue, and fights inflammation that is linked to greater disease risk. Everyone should strength train (side note: I even got my mom into it :) and in only a short time she already notices she's stronger and her left hip doesn't bother her...maybe she'll be at boot camp one day ;), but performing exercise you enjoy and will continue to do is the priority. If you prefer vigorous walking, running, cycling, swimming, or some other physical activity, do that, and you’ll live longer.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. More info visit his website at http://www.charlespoliquin.com.
Reference:
Samitz, G., Egger, M., et al. Domains of Physical Activity and All-Cause Mortality: Systematic Review and Dose—Response Meta-Analysis of Cohort Studies. International Journal of Epidemiology. 2011. 40, 1382-1390.
