It is well known that regular aerobic activity, such as fitness, swimming, cycling and similar types of physical activity, has the most positive effects on health and longevity.
Dumbbell workouts
And what does science say about strength training, whether it’s iron exercises at the gym or simple dumbbell complexes at home?
Generally speaking, the answer is as follows:
Incorporating strength training, even in adulthood and beyond, into a regular lifestyle regimen, in addition to fitness, is a smart choice for reducing the risk of premature death.
More specific is the evidence from years of research among those who devote some degree of attention to moderate to vigorous iron exercise other than heavy professional workouts:
people who do only strength training reduce their risk of early death by 9-22%;
supporters of aerobic exercise alone of any type or level reduce the risk of early death by 24-34%.
However, the lowest risk of premature death is found in those who combine and engage in both strength training and aerobic exercise. Moreover, the risk of premature death is reduced by a significant 41-47% when the training process is distributed roughly in this proportion:
Once or twice a week – strength training with dumbbells or other iron;
other days, fitness or other aerobic activity.