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Health Tips: People go to the gym and sweat for hours to keep the body mentally and physically strong and healthy. If you too are thinking of going to the gym to strengthen your body and get better fitness then this news is for you. According to one study, a person can stay fit with about 15 minutes of weight training and 6 easy exercises once a week. The 6 exercises include chest presses, pull downs, leg presses, abdominal curls, back extensions and hip adduction or abduction exercises that you can do one day a week.
The study involved nearly 15,000 men and women between the ages of 18 and 80 who followed this routine for seven years. It found that upper and lower body strength increased by 60 percent in people who weight-trained once a week. Research has also shown that even small amounts of weight training exercises can achieve full strength. So let’s know their benefits too.
Benefits of weight training
Weight training strengthens the body, says James Steele, head of research and fitness expert at Solent University, England. Research conducted in 2022 found that strong people live longer.
According to research, men or women who do a little strength training live longer than those who don’t. Compared to people who don’t train, people who train have a 15 percent lower chance of premature death. Apart from controlling obesity, resistance exercise also reduces anxiety. These exercises also help in muscle growth. Research has also shown that resistance exercise controls blood sugar and boosts metabolism.
According to the most recent data from the Centers for Disease Control and Prevention, less than one-third of American adults in the U.S. regularly strength train at least twice a week. The actual number may be even lower, as the number depends on the researchers’ data.
Weekly weight training has also been shown to increase strength in some previous studies, according to Scientist Steele. But most of these studies were brief and small-scale. which usually involved men or youths.
Do six weight training exercises
According to expert Steele, everyone in the study had an easy workout routine. All of these men completed one set each of six common exercises: chest press, pulldown, leg press, abdominal twist, back extension, and hip adduction or abduction, using machines available at the gym.
According to Steele, in each exercise, people lifted the weight for 10 seconds and then lowered the weight for 10 seconds. To ensure that they are breathing fully.
Each person would repeat the set until the trainer felt they could do the exercise again. Trainers were used to track people’s weight lifting when a person could easily complete more than six reps.
There was about a 20 second gap between one exercise and the next throughout the routine. Usually this routine was completed in about 15 to 20 minutes.
15 minute weekly routine for body strength
According to Steele, the body gets a lot of energy at the beginning of this weekly routine. During the first year of exercise, most people in the study increased their strength by about 30 to 50 percent. Their muscle strength increased by a total of 10 or 20 percent over the following years.
This study also shows there are limits to how strong we can become, he said. The study also revealed that if we do six basic exercises continuously, we can make our body strong by exercising only once a week.
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