Strength training significantly reduces the risk of death, especially when combined with endurance sport.
- The study is observational: there is a correlation between sport and risk of death, but not a causal link.
- The reduction in lean body mass and sports-related socialization could partly explain the beneficial effects of these activities on the risk of death.
You have to play sports to preserve your health, but what activity to practice? According to a study published in British Journal of Sports Medicine, it would be necessary to choose the bodybuilding. Researchers find that regularly exercising with weights can reduce the risk of death from any cause.
An analysis of levels and types of physical activity
The scientific team, which brings together researchers from two American cancer research centers, used data from a trial to screen for different cancers. It brings together nearly 155,000 men and women, aged 55 to 74. In particular, there was information on the physical exercise practiced by the participants, and its frequency.
First, the researchers categorized the data according to exercise intensity. Thus, a moderate intensity is defined as “an activity in which you sweat lightly or increase your breathing and heart rate to moderately high levels“, and vigorous activity like “activity strenuous enough to sweat or increase your breathing and heart rate to very high levels“. It is recommended to engage in endurance activity for at least 150 minutes each week at a moderate level, or 75 minutes at an intense level.
Combining endurance and strength training further reduces the risk of death
In this study, a third of the participants complied with these recommendations. Nearly one in four respondents said they had ever weightlifted, and 16% said they exercised with weights between one and six times a week. Exercise with weights and cardio exercise were both associated with a lower risk of death from any cause, as well as cardiovascular disease. For endurance exercise, the risk reduction was between 9 and 22%, and it was 24 to 34% for strength training. But the lowest risk of death was seen in those who reported engaging in both types of physical activity. Risk of death was 41-47% lower among those who reported meeting weekly recommended levels of cardio activity and who exercised with weights once or twice a week, compared to inactive participants physically.
The WHO recommends combining endurance activity and muscle building
In this study, the researchers analyzed the effects of lifting weights only, but they believe that other muscle-building activities could have the same effects: pilates, Swedish gym or burpee-type exercises. “Our finding (…) strongly supports current recommendations to engage in endurance and muscle-building activities.”, conclude the researchers. Indeed, theWorld Health Organization advises adults to practice endurance activity, for at least 150 minutes each week if its intensity is moderate, and muscle-strengthening exercises at least twice a week.
