{"id":137522,"date":"2024-12-16T02:35:51","date_gmt":"2024-12-15T19:35:51","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=137522"},"modified":"2024-12-16T02:35:51","modified_gmt":"2024-12-15T19:35:51","slug":"science-says-this-workout-can-make-your-body-8-years-younger-a-trainer-explains-how-to-do-it","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=137522","title":{"rendered":"Science Says This Workout Can Make Your Body 8 Years Younger. A Trainer Explains How To Do It"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 699px\">\n<div>\n<div class=\"caas-img-container\" style=\"padding-bottom:56%\"><img decoding=\"async\" class=\"caas-img has-preview\" alt=\"weightlifting study eight years younger\" bad-src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/5iMyQC7PL8fQwmVqV44xcw--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD02OTk-\/https:\/\/media.zenfs.com\/en\/aol_womens_health_917\/8e78b4edc4b3c13f931dd5453c1c7c5a\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/5iMyQC7PL8fQwmVqV44xcw--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD02OTk-\/https:\/\/media.zenfs.com\/en\/aol_womens_health_917\/8e78b4edc4b3c13f931dd5453c1c7c5a\"\/><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\"><span class=\"caption\">Strength Training Makes Your Body 8 Years Younger<\/span> <span class=\"photo-credit\">Cavan Images &#8211; Getty Images<\/span><\/figcaption><\/p>\n<\/figure>\n<p><i>&#8220;Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.&#8221;<\/i> <\/p>\n<p>For years, exercisers focused on getting in plenty of <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a62750804\/bare-amount-of-cardio\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:cardio;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">cardio<\/a>. And, while cardio is still considered a great way to work out, more recent data has suggested that adding <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a62802279\/strength-training-dumbbells-guide\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:strength training;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">strength training<\/a> to the mix is a great way to keep yourself strong and healthy.<\/p>\n<p>Of course, adding strength training to your usual routine takes some careful thought and planning, especially if you&#8217;ve never done it in the past. Now, there\u2019s new research that suggests strength training could help decrease your biological age\u2014stressing the importance of adding lifting to your life.<\/p>\n<p>Here\u2019s what the study found, plus simple ways to incorporate strength exercises into your life, according to a trainer.<\/p>\n<p><strong>Meet the expert<\/strong>: Albert Matheny, RD, CSCS, co-founder of <a href=\"https:\/\/sohostrengthlab.com\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:SoHo Strength Lab;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">SoHo Strength Lab<\/a>.<\/p>\n<h2><strong>What did the study find?<\/strong><\/h2>\n<p>The study, which was published in the journal <em><a href=\"https:\/\/www.mdpi.com\/2079-7737\/13\/11\/883\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Biology;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Biology<\/a><\/em>, analyzed the impact of weight training on aging in nearly 5,000 men and women between the ages of 20 to 69.<\/p>\n<p>For the study, researchers looked at the length of the participants\u2019 <a href=\"https:\/\/www.genome.gov\/genetics-glossary\/Telomere\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:telomeres;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">telomeres<\/a>, which are protective DNA caps at the ends of chromosomes, through blood testing. (Telomeres help prevent your DNA from getting damaged, among other things, and are usually measured in biological aging.) The participants were also asked how often they worked out, including how often they did strength training.<\/p>\n<p>Ultimately, the researchers discovered that doing 90 minutes a week of strength training was linked with nearly four years less biological aging. Meaning, if you did 180 minutes a week of strength training, you could cut your biological age by up to eight years.<\/p>\n<h2><strong>What are the takeaways from the findings? <\/strong><\/h2>\n<p>The findings actually line up well with current exercise guidelines in the U.S. The current <a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\/current-guidelines\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Physical Activity Guidelines for Americans;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\"><em>Physical Activity Guidelines for Americans<\/em><\/a> recommend that adults get at least 150 minutes of moderate-intensity physical activity a week, with at least two days of muscle-strengthening activity in the mix weekly.<\/p>\n<p>What\u2019s the link with aging? The researchers broke it down in the study, noting that strength training \u201cmitigates some of the damage caused by such chronic diseases, reversing muscle loss, raising resting metabolic rate, promoting fat loss, and improving cardiovascular health.\u201d As a result, it may \u201climit disease and slow the aging of cells.\u201d<\/p>\n<h3>Adjustable Dumbbell Weight Set<\/h3>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 871px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:70%\"><a class=\"link rapid-noclick-resp\" href=\"https:\/\/go.redirectingat.com?id=74968X1596630&amp;url=https%3A%2F%2Fwww.walmart.com%2Fip%2F133952897%3Fselected%3Dtrue&amp;sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fa63135540%2Fstrength-training-8-years-younger-biological-age-study%2F\" data-ylk=\"\"><img decoding=\"async\" class=\"caas-img caas-lazy\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/4HVuacrkwas1iKsGsYX3MA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD04NzE-\/https:\/\/media.zenfs.com\/en\/aol_womens_health_917\/14201baba3fdfe6d4acbfb783448a238\"\/><img decoding=\"async\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/4HVuacrkwas1iKsGsYX3MA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD04NzE-\/https:\/\/media.zenfs.com\/en\/aol_womens_health_917\/14201baba3fdfe6d4acbfb783448a238\" class=\"caas-img\"\/><\/a><\/div>\n<\/div>\n<\/div>\n<\/figure>\n<p><a class=\"link rapid-noclick-resp rapid-with-clickid etailiffa-link athena-button\" href=\"https:\/\/go.redirectingat.com?id=74968X1596630&amp;url=https%3A%2F%2Fwww.walmart.com%2Fip%2F133952897%3Fselected%3Dtrue&amp;sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fa63135540%2Fstrength-training-8-years-younger-biological-age-study%2F\" data-i13n=\"elm:affiliate_link;elmt:premonetized\" rel=\"sponsored noopener\" target=\"_blank\" data-ylk=\"slk:$55.99 at walmart.com;elm:affiliate_link;elmt:premonetized;itc:0;sec:content-canvas\">$55.99 at walmart.com<\/a><\/p>\n<p>Basically, the main takeaway is that strength training could help you to be biologically younger.<\/p>\n<p>But Albert Matheny, RD, CSCS, co-founder of <a href=\"https:\/\/sohostrengthlab.com\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:SoHo Strength Lab;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">SoHo Strength Lab<\/a>, points out that this was all self-reported, meaning there\u2019s a chance that some people may have fudged or exaggerated how much lifting they actually do. There always wasn\u2019t a specific weight-lifting protocol, leaving plenty of room for variation here.<\/p>\n<p>But the study found that more is better when it comes to weight lifting and telomere length. \u201cMore hours are most correlated to the longest telomere length,\u201d Matheny says.<\/p>\n<h2><strong>Easy ways to start strength training.<\/strong><\/h2>\n<p>If you\u2019ve never picked up a set of weights, it\u2019s understandable to feel a little intimidated by it. But Matheny says it\u2019s possible to get an easy-to-follow routine started without equipment.<\/p>\n<p>\u201cYou don\u2019t need weights beyond body weight to start strength training,\u201d Matheny says. \u201cStart with body weight stuff.\u201d<\/p>\n<p>He suggests starting your routine by focusing on larger muscle groups, like your legs and glutes. That means doing things like lunges, squats, walking lunges, step-ups, and step-back lunges. \u201cThose are the easiest things to do that recruit large muscle groups,\u201d he says.<\/p>\n<p>To work your upper body, try push-ups and pull-ups. \u201cFor push-ups, you can start with a plank\u2014that is strength training,\u201d Matheny says. You can do kneeling push-ups if a full push-up feels like too much. \u201cFor pull-ups you can use a band [for assistance] and work your way up,\u201d he says.<\/p>\n<p>To challenge yourself, simply add more reps, step higher, or use less aids to get the full body resistance, Matheny says.<\/p>\n<p>\u201cWhen you\u2019ve tapped out on that, start adding some weights,\u201d Matheny says. \u201cThen, ideally, you get to the gym.\u201d<\/p>\n<p><strong>You Might Also Like<\/strong><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/science-says-workout-body-8-184700641.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength Training Makes Your Body 8 Years Younger Cavan Images &#8211; Getty Images &#8220;Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.&#8221; For years, &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=137522\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-137522","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/137522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=137522"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/137522\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=137522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=137522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=137522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}