Study Reveals the Exercise That Slashes Stroke Risk by 70%
Weightlifting Found to Be the Ultimate Anti-Aging Solution
A few months ago, I read a news headline: "Stroke: The exercise shown to slash stroke risk by 70% - engage in just ONE HOUR WEEKLY."
The miracle exercise researchers found in that study was WEIGHT TRAINING.
According to the study of 12,591 participants over 19 years, one hour a week (or less) can substantially reduce the risk of a stroke. Even if you don't do cardio exercise, there was a risk reduction of between 40-70% of cardiovascular disease risk factors.
So what should people do that prefer cardio workouts or gentle yoga stretches? Should they abandon their routines and flock to the nearest weight room? Well, let's not go that far. Cardiovascular exercises still offer their own impressive benefits, such as improved endurance, stress reduction, and the occasional ability to eat an extra slice of pizza guilt-free.
But here's the catch: for the full 70% reduction in the risk of death, you'll have to become a disciple of the iron.
Not surprisingly, that study has been validated by several others. A 2019 meta-analysis of 1,430 studies found that resistance training alone can reduce the overall risk of death by 21% and, when combined with cardio exercise, can drop the risk by 40%.
So what's happening? The studies pointed to three things.
Increased Muscle Strength and Mass:
Weight lifting stimulates the growth and development of skeletal muscles. As muscles become stronger, they require a more efficient supply of oxygen-rich blood, leading to improved blood flow and reduced strain on the heart.
Reduced Body Fat:
Weight lifting helps in increasing muscle mass while decreasing body fat. By reducing excess body fat, weight lifting improves metabolic health and lowers the risk of obesity and diabetes, which are closely linked to cardiovascular disease.
Improved Vascular Function:
Resistance exercise enhances the flexibility and health of blood vessels, reducing arterial stiffness and promoting efficient blood flow throughout the body. This improved vascular function is vital in reducing the risk of heart attack and stroke.
In 2021, heart disease was the leading cause of death for Americans, with 695,547 deaths, according to the National Center for Health Statistics. Cancer was second with 605,213, and COVID-19 was third with 416,893. Reducing the deaths by up to 70% can mean saving tens of thousands of lives a year.
That got me thinking; maybe people aren't working out because gyms aren't marketing themselves properly.
Once people realize weight training is the ultimate proven anti-aging solution, gyms should raise their rates to match what it costs for a premium service. If dumbbells cost more than a car and universal gyms require a five-year mortgage, people might realize just how valuable that equipment is. The quest for immortality doesn't come cheap my friends!
Bodybuilders might have to start wrestling with existential questions. As weightlifters achieve near immortality, they are left pondering life's most profound questions. What is the purpose of bench pressing a small mountain if there's no ticking biological clock to motivate them? Deep thoughts about the nature of existence might become a common topic of conversation during water breaks between sets.
Elderly CrossFit classes will become wildly competitive. Retirement homes will transform into powerlifting battlegrounds. Grandma Edna, a sprightly 150-year-old, snatches her walking cane like an Olympic barbell and performs a flawless overhead squat. Grandpa Harold, a burly centenarian, engages in a grueling farmer's carry race, clenching his dentures like a true champion. Senior living has never been more action-packed!
We'll see eternal bickering over optimal workout programs replacing the Real Housewives shows. The quest for immortality will divide the fitness community into warring factions. The "Dumbbell Devotees" swear by isolation exercises, while the "Squat Squad" champions the superiority of compound movements. Endless debates ensue, turning weight rooms into philosophical arenas.
Just kidding. Nothing is going to change. But now that you know that moving around some weights can help you live longer, what will you do?
Reference Links:
The association of resistance training with mortality: A systematic review and meta-analysis
Farzane Saeidifard, Jose R Medina-Inojosa, Colin P West, Thomas P Olson, Virend K Somers, Amanda R Bonikowske, Larry J Prokop, Manlio Vinciguerra, Francisco Lopez-Jimenez
European Journal of Preventive Cardiology, Published: 29 August 2020 https://doi.org/10.1177/2047487319850718
Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality
Yanghui Liu, MSc, Duck-chul Lee, PhD, Yehua Li, PhD, Weicheng Zhu, MSc, Riquan Zhang, PhD, Xuemei Sui, MD, PhD, Carl J. Lavie, MD, and Steven N. Blair
Medicine & Science in Sports & Exercise, Published: 2019 Mar; 51(3): 499–508.
doi: 10.1249/MSS.0000000000001822
Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues
Secondary Analyses From a Randomized Clinical Trial
Regitse Højgaard Christensen, MD; Anne-Sophie Wedell-Neergaard, MD, PhD; Louise Lang Lehrskov, MD, PhD; et al
JAMA Cardiology, Published: July 3, 2019
Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.
5/16/2023
