What is the secret to maintaining health and longevity? Do you also want a healthy life? Then start exercising! Aerobic exercises like walking, running, and cycling are already known secrets to health and longevity. But what about strength training? Recent studies emphasize the importance of strength training. This article will explore why strength training is crucial, the benefits it brings, and how to exercise more healthily.
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The Amazing Effects of Strength Training
Strength training offers more benefits than just building muscle. ‘Myokines’ are proteins secreted by muscles that have positive effects on the whole body. Myokines, also called ‘muscle hormones,’ regulate metabolism and the functions of the liver, brain, kidneys, and more.
When you engage in strength training, more myokines are released, significantly benefiting your health. Even just 30-90 minutes of strength training per week can reduce the risk of premature death by 10-20%. It also helps prevent various diseases. For example, 40-60 minutes of strength training per week can effectively lower the risk of heart attacks and strokes.
The Relationship Between Myokines and Health
There are over 30 types of myokines, most of which play positive roles in health. For example, irisin reduces body fat, interleukin-6 (IL-6) regulates inflammation, FGF-21 promotes metabolism, and adiponectin increases insulin sensitivity. Conversely, not using muscles can produce harmful hemopexin, which can increase the risk of dementia.
Recommended Amount of Strength Training
The UK’s National Health Service (NHS) recommends that adults aged 19-64 engage in strength training twice a week. This is crucial for maintaining and improving overall health. Strength training prompts muscle cells to release small cell fragments called ‘extracellular vesicles,’ which enhance muscle communication.
Balance with Aerobic Exercise
To stay healthy, it’s important to balance aerobic exercise and strength training. Engaging in moderate-intensity aerobic exercises like walking, cycling, and jogging on most days of the week, complemented by strength training twice a week, is ideal. This approach significantly reduces the risk of various diseases and helps maintain a healthy life.
Conclusion
Start incorporating both aerobic and strength training into your routine to protect your health. Experience how regular exercise can bring about significant changes. We support your journey to a healthier life!
References
- The Conversation, “The Health Benefits of Strength Training”
- National Health Service (NHS), “Exercise Guidelines”