In the pursuit of fitness, it's essential to acknowledge a new major cautionary note regarding weightlifting, as pushing beyond a certain threshold may have a major adverse effects on your health.
Yes, you read it correctly.
A recent study, in the March-April 2023 issue of Missouri Medicine, conducted a comprehensive review of various studies on resistance training. The researchers uncovered a potential downside to weightlifting that requires your attention. While lifting weights still yields benefits, the key lies in the amount of time dedicated to this activity each week.
Several studies concluded that engaging in weightlifting for 30 to 60 minutes weekly proved advantageous. However, as you begin to approach the 60-minute mark, the benefits begin to wane. What's truly mind blowing is that surpassing 130 minutes per week can result in a person having a life expectancy similar to that of a sedentary individual.
A 2019 review also compared no exercise to resistance training, and it found a 21% reduction in overall mortality for those incorporating resistance training. Introducing aerobic exercise into the mix further decreased the mortality rate by 40%.
To strike the right balance, the researchers recommended limiting weightlifting to 20 minutes two or three times a week on non-consecutive days or opting for a 40 to 60-minute session once a week. This ensures that the positive effects of resistance training are maximized without compromising the person’s health.
Keep in mind that it's still crucial to continue incorporating resistance work into your routine as it aids in your maintaining muscle mass and strength in both muscles and bones.
So…exercising just became more manageable. You can seamlessly integrate weight work into your routine, alongside activities like walking, to find your exercise sweet spot.(Reported by Mercola.com on January 19, 2024)
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