Health: trains with weights can extend your life, especially in combination with cardio training

These two cardio exercises are better than running according to a trainer if you want to build muscle and perseverance

 These two cardio exercises are better than running according to a trainer if you want to build muscle and perseverance © provided by Business Insider Germany , according to a personal trainer, you do not necessarily have to go jogging to improve your perseverance. Noam Tamir, the founder and CEO of "TS Fitness" in New York City, according to rowing and kettlebell workouts are effective and joint-friendly alternatives to running .

Beim effektiven Training mit Gewichten kommt es auf die Intensität, die Erholung und darauf an, wie schwer die Gewichte sind. © Solskin, Getty Images in effective training with weights, the intensity, relaxation and how difficult the weights are. in effective training with weights, the intensity, relaxation and how difficult the weights are.

for everyone who wants to lead a long, healthy life, a combination of strength training and endurance training may be best in your training program. This is shown at least new research results of a study published on September 27, 2022 in the "British Journal of Sports Medicine".

therefore regularly reduces the risk of early death, as well as strength training, but both also seem to have other positive effects.

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alone 150 minutes of sport per week can lower the risk of dying diseases such as cancer

researchers from the National Cancer Institute examined the data of almost 100,000 older adults from the United States and compared the movement habits and the risk of chronic diseases such as cancer and heart disease as well as to die from other causes, over a period of ten years.

They found that the participants who drove the 150 to 300 minutes a week to do sports had an average of 32 percent lower risk of dying from diseases such as cancer or heart disease. Resistance training, such as weightlifting, led to a nine percent lower mortality rate.

participants who completed strength training and endurance training once or twice a week also had a 41 percent lower mortality rate. And for people who not only caught weight, but also completed more than 300 minutes a week, the mortality rate was up to 47 percent lower than with their seated peers.

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Lifting weights helps to develop more strength and thus prevent injuries

The results indicate that weightlifting can make a clear difference when it comes to health. The researchers set the hypothesis that strength training is associated with advantages such as more fat -free muscle mass and strength, which can help to ward off diseases and avoid falls and other injuries.

But movement and sport also have social and psychological advantages because they create a community, reduce stress and make a feeling of fulfillment, write the study.

Furthermore, previous studies show that sport is health -promoting. In a study in February 2022 it was found that 30 to 60 minutes of strength training per week can reduce the risk of dying from cancer and heart disease, and that additional endurance training is even more effective. In addition, strength training can also help to lose weight and thus prevent certain diseases such as type 2 diabetes, heart diseases and cancer.

on these diet lies should you never listen

 on these diet lies should you never listen Why our training plan is called ? Because we bring you in the best form, with pure own weight training. In 8 weeks you will not only know your own body, but also the gravity completely new- or rather said: learn to feel. Especially when it comes to bodyweight training, it is crucial not to go for a haphazard, but to train in a targeted manner with a structured and well thought-out training plan.

Recovery and the intensity can influence training with weights

but far from the studies there are also some tips that can help to make your own training with weights even more effective for health: it is important, for example, to raise a demanding weight, Experts already said in other conversations with Business Insiders said that the intensity increases over time and concentrating on a good recovery, such as eating and sleeping sufficiently.

Furthermore, you don't have to run to complete cardio training. Any activity that increases your heart rate over a longer period of time, including some types of weightlifting, is considered cardio training.

This article was translated by Joana Lehner from English. You can find the original text here .

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