Between 30 and 60 minutes of muscle-strengthening activity per week is associated with a 10% to 20% reduction in the risk of all-cause mortality and cardiovascular disease, diabetes, and cancer analysis, data compiled compiled from available sources, as published online in the
Findings were independent of aerobic exercise. But the analysis shows a J-curve for most effects, and there’s no convincing evidence that more than an hour per week reduces the risk of further muscle-strengthening activity.
Physical activity guidelines recommend regular muscle-strengthening activities for adults, mainly because of the known benefits to musculoskeletal health (eg, weight lifting; active resistance banding; push-ups, sit-ups and squats; heavy gardening like drills and shovels).
Previous research has shown that muscle-strengthening activity is directly related to a reduced risk of death, but it is generally not known what the optimal ‘dosage’ might be.
Now, researchers have examined research databases for relevant prospective studies that included adults with no serious health problems who were followed for at least 2 years.
The final analysis included 16 studies in the original 29 caches. The original study was published in 2012, and most of the studies were performed in the United States, the remainder coming from England, Scotland. , Australia and Japan. The maximum observation period lasted 25 years.
The number of study participants ranged from about 4,000 to 480,000, and ranged in age from 18 to 97 years old. 12 studies including men and women; Only for two men and three women. All studies looked at aerobic or other types of physical activity and activities that strengthen muscles.
Meta-analysis of data shows that muscle-strengthening functions are associated with a 10% to 17% reduction in the risk of death from any cause, as well as death from heart disease and stroke, cancer, diabetes and lung cancer.
Building muscle and reducing the risk of specific types of cancer, including bowel, kidney, bladder or pancreatic cancer, were not linked.
In the analysis, two types of curves were observed: J-shaped curves and L-shaped curves. The first, with a maximum risk reduction of 10% to 20% at about 30 to 60 min/ weeks of muscle-strengthening activities for any cause death, was observed. The latter was observed for diabetes, with a large risk reduction of up to 60 min/week of muscle-strengthening activities, followed by a gradual reduction.
The overall analysis showed that when these muscle-strengthening activities were combined with aerobic activities, the risk of death from any cause, cardiovascular disease and cancer was higher: 40% lower, 46% and 28%.
The researchers agree on a number of limitations to their findings, the most important of which is that data from several studies were collected for only each effect studied. Studies are also based on subjective assessments of muscle-strengthening activities.
The researchers warn that the results may not be universally applicable because most of it was studied outside of the United States, and the studies included were observational rather than clinical trials.
The authors write that the potential of a large volume of muscle-strengthening activities to reduce mortality risk remains unclear, based on the J-shaped association.
But the authors conclude, “The combination of muscle-strengthening and aerobic activities may be of greater benefit for all-cause reduction, [cardiovascular disease]and total cancer mortality. ”
“Because of the limited available data, further studies – such as those that focus on a more diverse population – are needed to increase the certainty of the evidence.”