Lifting weights for less than an hour a week may reduce your risk of stroke by 70 per cent, a US study has found.
The researchers from Iowa State University followed 13,000 participants between 1987 and 2006 and measured three health outcomes: cardiovascular events such as heart attack and stroke that did not result in death, all cardiovascular events including death and any type of death.
They found that weight training for less than an hour each week could protect the heart and brain from cardiac events.
The study published in Medicine and Science in Sports Exercise showed that the risk of heart attack and stroke was reduced by 40 and 70 percent respectively.
The results, some of the first to look at resistance exercise and cardiovascular disease, suggest benefits of strength training are independent of running, walking or other aerobic activity.
“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than five minutes could be effective,” said D.C. Lee, associate professor of kinesiology at Iowa State University and co-author of the study.
“Lifting any weight that increases resistances on your muscles is the key. My muscle doesn’t know the difference if I’m digging in the yard, carrying heavy shopping bags or lifting a dumbbell.”
He added: “The results are encouraging, but will people make weightlifting part of their lifestyle? Will they do it and stick with it? That’s the million-dollar question.”
Less than an hour of weekly resistance exercise was also associated with a 29 per cent lower risk of developing metabolic syndrome which increases your risk of heart disease, stroke and type two diabetes.
Strengthening your muscles provides a variety of health benefits, including bone health, managing chronic conditions and improving your overall health. Adding muscle also helps boost your metabolic rate, which in turn helps you burn more calories.
