Engage in Strength Training Twice Weekly

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by Nicholas Cohen0 views·Updated Aug 12, 2020
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  1. Hello. Welcome back to health Score.
  2. Today we're back in the category of rest and activity,
  3. and we're talking specifically about resistance training.
  4. The recommendation is to engage in resistance training, using the
  5. major muscles of your body at least twice per week.
  6. The evidence is significant that there's a strong reduction in
  7. premature death for those who engage in strength training at
  8. least twice weekly compared to those who do not.
  9. What exactly is the mechanism for this benefit?
  10. There are multiple reasons in general.
  11. We tend to lose, I mean muscle mass, and it's
  12. replaced with fat as we age.
  13. Resistance training reverses this trend by resistance training.
  14. We increased our metabolic rate, and this leads to less
  15. risk of obesity and less risk of central at a
  16. posse or belly fat, which is particularly harmful from a
  17. metabolic and cardiovascular standpoint.
  18. Regular strength training improves insulin sensitivity in the muscles.
  19. Insulin sensitivity is what's required to take up glucose into
  20. muscle tissue.
  21. And when we develop insulin resistance, we go on to
  22. develop diabetes.
  23. So any intervention that can improve insulin sensitivity and the
  24. muscles will improve uptake of glucose by muscles and decrease
  25. our risk of diabetes.
  26. And finally, resistance training has been shown to decrease systemic
  27. inflammation. And systemic inflammation is a common pathway for most
  28. chronic illnesses and diseases.
  29. Some tips for engaging in resistence training I should say
  30. that most people think of strain training as something you
  31. do in the gym with free weights, and it actually
  32. doesn't have to be.
  33. You can think of strained training as anything where you're
  34. working all of the major muscles of your body against
  35. resistance, and that resistance doesn't have to be free weights.
  36. It could be your own body weight.
  37. You could be resistance bands.
  38. I personally do yoga Twice a week, I used the
  39. down dog app, which is a great, convenient way of
  40. getting in my strained training.
  41. I don't need to go to a gym.
  42. I don't even need to be inside.
  43. I could go and go to a park and do
  44. it on the grass, and a lot of people ask,
  45. Well, what is the how long do I have to
  46. exercise Teoh for it to count as resistance training?
  47. And these studies don't actually say that there is a
  48. minimum amount of time.
  49. In an episode of strained training for it to count.
  50. In general, the principle should be that you're using all
  51. of your major muscles against resistance.
  52. And a 15 minute session of yoga twice weekly is
  53. how I accomplished that.
  54. Another popular app is called The Homework Out.
  55. This is for people who like more of a traditional,
  56. um, resistance training.
  57. It uses your own body weight so again the gym
  58. is not required Now.
  59. What I find with resistance training is that people tend
  60. to either they run hot and cold, so when they
  61. are doing strained training, they consider that going to the
  62. gym, working out for an hour to 3 to 5
  63. times a week.
  64. They usually occurs in January and February than they work
  65. takes over.
  66. They go, don't don't go the gym for 45 months,
  67. then some things triggers that something that gives them more
  68. time to go back to the gym.
  69. They do that for a couple months, and they stop.
  70. The evidence in the medical literature really shows the value
  71. of a consistent twice weekly commitment.
  72. Teoh strain training.
  73. Not this coast, sort of like bouts of intensity throughout
  74. the year and bouts of lack of muscle training So
  75. I recommend you always keep in mind that even if
  76. you're going all out in the gym, you don't need
  77. to go all out in the gym.
  78. Teoh a crew all of the benefits of strained training
  79. and it's good to fall back onto a twice weekly,
  80. perhaps in home at based workout, when you otherwise wouldn't
  81. have time to do so.
  82. We discussed the value of strange training both on reducing
  83. premature death, and we talked specifically about some of the
  84. mechanisms involved in improving health.
  85. I described how resistance training is more than just going
  86. to the gym and lifting weights, that there are a
  87. bunch of popular convenient APS to try, and that the
  88. most important thing in the end for each week is
  89. that you engage in twice weekly activities that work your
  90. major muscles against resistance.
  91. I hope you're able to adopt these habits, and I
  92. wish you the best of luck and maintaining a commitment
  93. to twice weekly strain training.
  94. Thank you very much