Experts recommend that in order to lead a healthy life you need not only to do cardiovascular physical activities, but also a series of moderate muscle strengthening exercises. But there is a difference between strength and muscle strength.
The first may be defined as gross effort. The second involves an activity that combines effort with speed and coordination of movements. For example: lifting requires force and lifting it several times as fast as possible requires power.
Muscle power has been the subject of a study conducted by Professor Claudio Gil Araujo, director of the Rio de Janeiro exercise clinic, which provides services in the area.
After studying nearly 4,000 men and women for 15 years, Arawio concluded that people with more muscular strength tend to live longer, according to a study presented at the EuroPrevent 2019 Congress of the European Cardiology Society held in Portugal this month.
Therefore, Arawo recommends that weight-bearing exercises focus more on the development of strength rather than muscle strength.
How to Improve Muscle Strength
– Select weights that are not so mild to the extent that the exercise becomes too easy or too heavy to make it impossible;
– Make up to three groups of studies with 6 to 8 reps;
– Raise the weight as quickly as possible and return it slowly to its original position. Vacation between each series;
– Exercise of the upper and lower body. Change the exercises between one part and the other;
– If the exercise becomes very difficult, reduce weight or repetitions to avoid injury. Feeling of pain is a warning sign;
– Always consult an expert or a doctor before starting an exercise.
Maximum muscle strength and longevity
Between 2001 and 2016, researchers followed 3878 men and women between the ages of 41 and 85.
First, the participants made a series of exercises in which they weighed two or three attempts, increasing the load between them.
The highest achievable value is recorded and the effort per kilogram of body weight is calculated to determine the maximum muscle strength of each individual.
The participants were then divided into four groups in which the first group consisted of those with the lowest muscle strength and the latter with the highest. They also analyzed each separately, based on their gender.
The team followed each person on average 6.5 years after the initial tests, during which time 247 of the men and 75 of the women died.
Researchers have found that those who have had above average peak muscle strength by gender have had higher survival rates.
In addition, participants in the first group had a 10 to 13-fold higher risk of death than those in the third and fourth groups. The risk of death for the second group is four to five times higher.
Araújo explained that while many studies analyze the benefits of increased muscle strength in terms of longevity, his study is the first one that specifically addresses muscle strength.
"In the elderly, getting up from the chair and kicking a ball depends more on muscle than on muscular strength. ,
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