THE ESSENTIAL
- In addition to sports and bodybuilding sessions, it is recommended to walk at least 10,000 steps per day.
- A few habits help achieve this goal: walk to work, take a digestive walk during lunch break, take the stairs instead of the elevator.
L’World Health Organization (WHO) recommends that adults aged 18 to 64 do at least 150 to 300 minutes of moderate-intensity sport or 75 to 150 minutes of vigorous-intensity sport per week.
The importance of muscle building
The authority also stresses the importance of muscle strengthening which should, ideally, be the subject of at least two weekly sessions – of moderate or higher intensity – and solicit the main muscle groups. According to the WHO, this would provide additional health benefits… A finding also shared by the authors of a study which has just been published in the journal BMJ Journals.
10 to 20% less risk of premature death
According to the researchers, 30 to 90 minutes of strength training per week might reduce the risk of premature death by 10 to 20% from all causes. To arrive at this result, the scientists carried out a meta-analysis, that is to say, they compiled the results of more than sixteen separate studies done in the past by other researchers on longevity, bodybuilding and disease risks. In this way, they might study the data of thousands of people mainly from North America and Western Europe.
1h30 maximum of bodybuilding per week
From 30 to 90 minutes, the authors of this meta-analysis therefore believe that weight training is very beneficial for health. On the other hand, they observed that beyond three hours per week, this type of training might increase the risks of premature death by approximately 10%. So be careful not to overdo it, the ideal is to limit yourself to a maximum of 1h30 per week.
Prevent the onset of cardiovascular disease or diabetes
In detail, scientists have measured the impact of bodybuilding on the prevention of certain diseases. Thus, they discovered that 40 to 60 minutes per week was the ideal duration to guard once morest cardiovascular disease. On the other hand, each additional minute spent building muscle protects once morest the risk of developing diabetes. Finally, with regard to cancers of a certain type – pancreas, kidney or intestine – muscle building has no positive or negative impact.
Last argument to convince you of the benefits of bodybuilding: the more muscular the body, the more energy it expends… at rest! A good motivation to take out your gym mat or join a gym!
