Tuesday April 23, 2019

Resistance Training to Give Exercise Encouragement

The results suggest that finding intrinsic motivation for exercise and increasing confidence to maintain a physically active lifestyle contribute to continuing resistance training independently

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Weight Lifting
Weightlifting better than walking and cycling for heart: Study. Pixabay

Lack of motivation is a big factor for many people not following an exercise regime that they initially planned. But a few months of resistance training can change that by instilling in people an intrinsic interest in pursuing physical activity, suggests new research.

Resistance training can maintain and increase muscle strength and functional capacity when ageing and it is recommended for older adults at least twice a week.

It also improves exercise motivation and contributes to making exercise planning among older adults, according to the study published in the Scandinavian Journal of Medicine and Science in Sports.

The study investigated the effects of a nine-month supervised resistance training intervention on exercise motivation, exercise planning and exercise self-efficacy.

In addition, it was examined whether these factors predict the continuation of resistance training for the next year following the intervention.

Exercising
After completing the supervised resistance training intervention, nearly half of the participants (46 per cent) continued resistance training independently. Pixabay

The study involved 104 healthy 65-75-year-olds who did not meet physical activity guidelines for endurance exercise at baseline and did not have previous resistance training experience.

“Nine months of regular resistance training increased the intrinsic motivation for both training and physical activity in general: the subjects started to enjoy exercising,” said one of the researchers Tiia Kekalainen from the University of Jyvaskyla, Finland.

Additionally, exercise planning increased, indicating that the participants started to think about how to start and maintain a physically active lifestyle, Kekalainen said.

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After completing the supervised resistance training intervention, nearly half of the participants (46 per cent) continued resistance training independently.

Approximately half of them participated in resistance training on average once-a-week during the following year and the other half twice-a-week.

The results suggest that finding intrinsic motivation for exercise and increasing confidence to maintain a physically active lifestyle contribute to continuing resistance training independently. (IANS)

Next Story

Having A Muscular Body Can Increase Your Longevity

"Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter"

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The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex. Pixabay

Want to increase your longevity? If yes, then speed up your weight-lifting routine as a new study suggests muscle power might be key to long life.

The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement.

body
“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo. Pixabay

“Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter,” said study author Claudio Gil Araújo, Professor at Exercise Medicine Clinic — CLINIMEX in Rio de Janeiro, Brazil.

“Our study shows that people with more muscle power tend to live longer,” Araújo said.

For the study, the team enrolled 3,878 non-athletes, aged 41-85 years, who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016. The average age of participants was 59 years, five per cent were over 80 and 68 per cent men.

The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex.

force
The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement. Pixabay

During a median 6.5-year follow-up, 247 men (10 per cent) and 75 women (6 per cent) died, according to the study.

Muscle power start decreasing after 40 years of age.

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“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo.

The researchers suggest multiple exercises for the upper and lower body, weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it) may increase muscle power. (IANS)