Pumping Iron

[phkrause]

What we learned about resistance training Resistance training is a type of strength and endurance exercise that works muscles against an external force, helping preserve muscle mass and bone density. It includes exercises like squats, pushups, shoulder presses, and more to boost the brain and body—whether we're lifting body weight, dumbbells, barbells, or using resistance bands.   Exercise physiologists suggest starting the practice early, noting it particularly benefits women in menopause because estrogen reductions can lead to bone density loss, which increases the risk of osteoporosis and bone breaks. Resistance training complements aerobic exercises like swimming or running, which typically keep your heart rate elevated over extended periods, improving cardiovascular health.   Adult fitness recommendations include resistance training twice weekly and performing 150 minutes of moderate aerobic exercise, though about 80% of us don't achieve this. When done consistently, resistance training is linked with reduced depression and anxiety and elevated cognition. It improves glucose control, reduces fall risks, and supports grip strength—the amount of force someone can generate with their hand and forearm muscles—a strong predictor of broader health risks, including falling and early death. ... Read our full page on Resistance Training here   Also, check out ...  > Follow a how-to video series on how to start strength training. (Watch) > Strength training can be done with everyday household items. (Read) > Arnold Schwarzenegger fueled a lot of the interest in strength training, beginning in the 1980s. (Watch) > Modern bodybuilding evolved in the 19th century. (Listen)

[Asia Joe]

Quote

Adult fitness recommendations include resistance training twice weekly and performing 150 minutes of moderate aerobic exercise, though about 80% of us don't achieve this

The fitness experts I watch say, 60 min a week is enough.