如果您不打算室就离开健身房，它可能会影响生日蛋糕上的蜡烛数量。
链接寿命和举重
Several studies have found a correlation between strength training and lifespan. The latest, a 2018studypublished in the Journal of the American Heart Association found women with an average age of 62 who spent up to 145 minutes per week engaged in strength training activities were less likely to die from cardiovascular disease and any other cause during the 12-year study period.
这是一项越来越多的研究中的最新一项，强调了心血管运动以外的力量训练的重要性。许多研究都集中在老年人上，但2018年studyfollowed more than 80,000 adults over age 30 and found combining strength training with aerobic exercise helped reduce the risk of premature death by 23% compared with aerobic exercise on its own.
HOW LIFTING IMPACTS LIFESPAN
尽管进行了几项研究，但有明确的联系，但凯特·杜奇尼（Kate Duchowny）博士，MPH，加利福尼亚大学旧金山大学的博士后学者researchwas published in The Journals of Gerontology, found people with low muscle strength were 50% more likely to die earlier, admits that how strength training impacts lifespan is unclear. She suspects lack of muscle strength leads you to become more sedentary, which increases the risk of chronic disease and death.
Duchowny说：“积极地意味着要使用肌肉，并在一生中保持肌肉力量可以帮助您更长的时间。”“这是一个有力的发现。”
The information is especially important, according to Duchowny, because age-related muscle loss starts in your 30s and accelerates in your 50s, so it’s important to start building muscle earlier in life and maintaining strength into old age. The U.S.美国人的体育锻炼指南建议每周至少两天从事涉及所有主要肌肉组的中等至高强度训练活动。
DEBUNKING LIFTING MYTHS
Here are three important things to know about strength training:
Yes, lifting weights is one way to build strength but Duchowny notes, “Activities of daily living like climbing stairs and picking up groceries count as strength training.” In fact, research published in the American Journal of Epidemiology showed exercises such as situps,pushups和弓步— are all strength training moves, which useyour own bodyweight,无需重量机器.
You don’t have to choose the heaviest weights on the rack to build strength.Researchpublished in the Journal of Applied Physiology found that doing 20–25 reps with lighter weights (about 50% of your one-rep max) was just as efficient for building strength as doing 8–12 reps with heavier weights.
“Lifting lighter weights trains the endurance capabilities of the muscle fibers, [improving] your ability to perform daily activities as well as improving sports performance,” says Tom Holland, MS, certified strength and conditioning specialist, exercise physiologist and author of “Beat the Gym.”
Holland advises beginners to start with lighter weights to learn proper technique, decrease the risk of injuries and improve strength.
根据荷兰人的说法，您从来没有太老了，无法开始力量训练，他指出研究表明，一群77岁及以上的疗养院居民开始了一项力量训练计划，他们的肌肉力量在短短八周后提高了108％。
“Numerous studies show dramatic increases in strength in people who start strength training for the first time in their 70s and beyond,” he says.
Duchowny believes strength training can be an important part of preventive medicine and advises, “If you’re not already doing some form of strength training, start now; it should be a regular part of your exercise routine.”
