By Admin 
Is Strength Training Better Than Cardio For Longevity: There has been a debate going on in the fitness world for a long time whether cardio or strength training is more important for better health and longevity? On one hand, there are supporters of activities like running, cycling and brisk walking, while on the other hand, there are people who consider weight lifting and muscle strengthening exercises to be most effective. But now a big study by Harvard University researchers has given a new direction to this debate.
What is the effect of different exercises?
In this research published in the British Journal of Sports Medicine, the health and exercise habits of 1 lakh 47 thousand 374 adults were analyzed for about 30 years. The researchers tried to know what effect different types of exercise have on mortality, heart disease, cancer and brain related diseases. The most interesting conclusion of the researcher was that more exercise does not always provide much benefit. Especially in the case of strength training, after a certain limit the gains almost stop. According to research, doing muscle strengthening exercises for 90 to 120 minutes a week proved to be most beneficial.
How many hours of strength training is beneficial?
People who did about one and a half to two hours of strength training every week were found to have a 13 percent lower risk of death from any cause. At the same time, the risk of death from heart related diseases was seen reduced by 19 percent and the risk of death from brain related diseases like Alzheimer’s was seen reduced by 27 percent. Researchers say that if strength training is done for more than two hours, the additional benefits become very limited. However, the conclusion of this study is not that strength training is better than cardio. In fact, the most benefits were received by those people who made both types of exercises a part of their routine. A balanced combination of cardio and strength training was found to reduce the risk of premature death by 58 percent.
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What are the benefits of doing strength training?
Experts believe that with increasing age the muscles in the body start decreasing, which is called sarcopenia. Due to this, problems like weakness, risk of falling, slow metabolism and difficulty in doing daily tasks can increase. Strength training helps in reducing these problems. Apart from this, it strengthens bones, improves insulin sensitivity, helps in controlling blood sugar and can also reduce the risk of osteoporosis. Dumbbells, resistance bands, bodyweight exercises, yoga, Pilates and even some vigorous gardening activities are considered included in this. According to experts, regularity is more important than intensity.
Which one is better to choose?
The message of this study by Harvard University is clear. If you want to live a long and healthy life, there is no need to choose between cardio and strength training. The combination of strength training and regular cardio exercise for about two hours a week can play an important role in improving your health and reducing the risk of many serious diseases.
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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.
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