Overview: A new study reports that regular weight-training exercise is associated with a lower risk of death. Combining aerobic and weight-based exercises increases protection.
sauce: BMJMore
Regular exercise with weights is associated with a lower risk of death from all causes except cancer, a study conducted in older adults and published online finds British Journal of Sports Medicine.
The findings also suggest that ensuring that you include both weights and aerobic exercise in your weekly exercise routine appears to have an additive effect.
Current guidelines for physical activity for all adults include at least 150 minutes of moderate-intensity aerobic exercise per week, or at least 75 minutes of vigorous-intensity aerobic exercise, or regular MVPA (moderate-to-vigorous physical activity). It recommends an equivalent combination of the two called activity).
It is also recommended that all adults incorporate activities that work all major muscle groups. Aerobic exercise is consistently associated with a lower risk of death, but does weight training have similar effects? It’s not clear.
To fill this knowledge gap, researchers set out to assess the potential effects of aerobic and aerobic exercise on mortality risk in older adults, either separately or jointly.
They utilized participants in the Prostate, Lung, Colorectal and Ovarian (PLCO) Cancer Screening Trial. It began in 1993 and includes 154,897 men and women aged 55 to 74 years from his 10 cancer centers in the United States.
In 2006, 104,002 of the participants were also asked whether they had exercised with weights in the past year and, if so, how often, from less than once a month to several times a week. I was asked if
They were then asked about the frequency and duration of both moderate- and vigorous-intensity physical activity over the past year.
Moderate intensity is described as “activity that causes light sweating or raises breathing and heart rate to moderately high levels,” whereas vigorous activity is “sweating, raising breathing and heart rate to very high levels. It was described as an activity strenuous enough to raise ‘.
Four activity groups were generated based on the total number of minutes in the MVPA week. (1) Inactive, 0 minutes. (2) inadequate aerobic MVPA, 1-149 minutes; (3) Sufficient, 150 minutes or more of moderate or equivalent amount of vigorous activity. (4) Very vigorous, moderate or equivalent amount of vigorous activity for 301 minutes or more.
Overall, 99,713 responses were included in the final analysis, of which 28,477 died during an average of 9.5 years of monitoring. The average age at the start of monitoring was 71 years and the average body mass index (BMI) was 27.8 kg/m2.2 This is defined as overweight.
Nearly one in four (23%) respondents reported weightlifting activity. 16% said she regularly works out with weights between 1 and 6 times a week. Nearly 30% of her 1 (32%) were doing adequate aerobic exercise and met (24%) or exceeded MVPA guidelines (8%).
Both weight-bearing and aerobic exercise MVPAs were independently associated with lower risks of death from all causes and from cardiovascular disease, but not from cancer. did not.
Overall, exercise with weights without MVPA reduced the risk of death by 9% to 22%, depending on the amount. For example, using weights once or twice a week lowered risk by 14%.
Similarly, among those who did not exercise with weights, aerobic exercise MVPA was associated with a higher risk of all-cause mortality than those who reported neither MVPA nor weight exercise24- 34% were associated with lower
However, those who reported doing both types of physical activity had the lowest risk of death.
For example, those who said they met the highest recommended weekly MVPA level and lifted weights 1-2 times per week had a 41-47% lower risk of death than those who did not exercise. became.
Educational background, smoking, BMI, race and ethnicity did not significantly change the observed associations, whereas gender did. The association was stronger in women.
Since this is an observational study, we cannot determine the cause. Additionally, it relied on personal recollections and contained data from a point in time. Specific details regarding training intensity, training load, volume (sets and repetitions), and how long participants were exercising with weights were not available, but all of these may have influenced the findings. there is.
While the study focused solely on weights, researchers say there are other types of muscle-strengthening exercises, citing callisthenics, including push-ups and squats. Pilates; plyometric exercises, including tuck jumps and burpees;
Using weights can make your body leaner. Total lean body mass is independently associated with a lower risk of death, the researchers say, explaining their findings. Doing it at the gym can also make you very social. This is another factor related to a longer and healthier life.
“Our findings that those who participate in both types of exercise appear to have the lowest risk of death strongly support current recommendations to engage in both aerobic and strength-building activities. ‘, they wrote.
“Older adults would likely benefit from adding weightlifting exercises to their physical activity routine,” they conclude.
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author: BMJ Media Relations
sauce: BMJMore
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Original research: closed access.
“Independent and joint associations of weightlifting and aerobic exercise with all-cause, cardiovascular disease and cancer mortality in prostate, lung, colorectal, and ovarian cancer screening trials”Charles E. Matthews et al. British Journal of Sports Medicine
Overview
Independent and joint associations of weightlifting and aerobic exercise with all-cause, cardiovascular disease and cancer mortality in prostate, lung, colorectal, and ovarian cancer screening trials
Purpose
Both moderate-to-high-intensity aerobic exercise (MVPA) and muscular strength exercise (MSE) are recommended, but the specific type of MSE, weightlifting, has limited benefit on mortality.
method
In the prostate, lung, colorectal, and ovarian cancer screening trials, Cox proportional hazards regression was used to calculate the hazard ratio (HR) and 95% CI for the association between weightlifting and mortality, We adjusted for demographic, lifestyle, and behavioral risk factors. The sample included 99,713 adults who completed a follow-up questionnaire evaluating weightlifting and were followed up to 2016 to determine mortality (median 9, IQR 7.6 to 10.6 years).
result
Mean age at follow-up questionnaire was 71.3 (IQR 66–76) years, 52.6% female, mean body mass index 27.8 (SD 4.9) kg/m3.2Weightlifting was associated with a 9% lower risk of all-cause mortality (HR=0.91 (95% CI 0.88 to 0.94)) and CVD mortality (0.91 (95% CI 0.86 to 0.97)) after adjusting for MVPA. was doing. A joint model found that adults meeting the aerobic exercise MVPA recommendations but not lifting weights had a 32% lower risk of all-cause mortality (HR=0.68 (95% CI 0.65 to 0.70 )). The risk was 41% lower (HR=0.59 (95% CI 0.54 to 0.64)) compared with adults who reported no aerobic exercise MVPA or weightlifting. Without adjustment for MVPA, weightlifting was associated with reduced cancer mortality (HR=0.85 (95% CI 0.80 to 0.91)).
Conclusion
Weightlifting and MVPA were associated with reduced risk of all-cause mortality and CVD mortality, but not cancer mortality. Adults who met recommendations for both types of exercise appeared to gain additional benefits.
