Posted on 05/20/2023 8:44:26 AM PDT by ConservativeMind
Regular aerobic exercise, popularly known as "cardio," is linked to a significantly lower risk of death from flu or pneumonia, even at weekly levels below those recommended, finds research.
But there may be a level above which the effects plateau or—in the case of muscle strengthening activities—become potentially harmful, the findings suggest.
Respondents were asked how often they spent 10 or more minutes in vigorous intensity and light or moderate intensity aerobic activities. And they were asked how often they did muscle strengthening activities.
Five levels of physical activity were defined: below 10, 10–149, 150–300, 301–600 and more than 600 mins/week of moderate to vigorous physical activity; and less than 2, 2, 3, 4–6 and 7 or more sessions/week of muscle strengthening activities.
Those who met both recommended weekly physical activity targets had nearly half (48%) the risk of dying from flu or pneumonia as their peers who met neither, after accounting for potentially influential factors.
Meeting only the aerobic activity target was associated with a 36% lower risk, after accounting for potentially influential factors, while meeting only the muscle strengthening target wasn't associated with any significant difference in risk.
In terms of quantity, clocking up 10–149, 150–300, and 301–600 mins/week of aerobic physical activity was associated with, respectively, 21%, 41%, and 50% lower risks, compared with none. But no additional benefit was seen above 600 weekly minutes.
"Although [10-150 mins/week] is often labeled 'insufficient' because it falls below the recommended duration, it may confer health benefits relative to physical inactivity," suggest the researchers.
When it came to muscle strengthening activities, compared with fewer than 2 weekly sessions, meeting the weekly target of 2 was associated with a 47% lower risk, but 7 or more sessions were associated with a 41% higher risk.
(Excerpt) Read more at medicalxpress.com ...
What people don’t appreciate is that muscles are torn down and need repair, when doing strengthening exercises. We really need this exercise, but too much leaves our bodies unable to properly catch up, heal, and then naturally overcompensate, which is how our muscles grow.
Let your body properly recover. Seven plus sessions of weight workouts a week could also be indicative of people with possibly unhealthy habits, perhaps steroid use or over-reliance on protein/supplements to “fix” the damage the workouts cause.
Stick to six or fewer good weight workouts, and you appear to be fine.
For aerobic sessions, approaching 600 minutes a week, and no more, was best.
Exercise is good for you.
Who knew?
/s
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Gotta keep your lungs working
Who knew? Insurance companies !
Your Supplemental insurance policy will pay your gym fee. Now what if it didn’t save them a ton of money?
My advice is no stress, light weights and reps and stay active and remember that the excercise equipment are not campsites.
How much was spent to confirm what’s common sense.
600 minutes per week? That is quite an investment of time.
One thing I now avoid is doing jogging in the winter outside and getting sweaty in cold weather. In the past it tends to reduce my immunity protection to getting colds/upper respiratory illnesses. Plus drinking beer in the winter. So that plus this past winter also I took Vitamin D every day and went virtually illness free the whole winter. I do a fair amount of airline travels too.
Taking Vitamin D and C as well as some zinc balanced with some copper as well as some daily exercise supercharges your immune system.
Diet and Exercise. Do these things right, consistently, and you will have a good life.
It is probably also like you see in BJJ or Judo or wrestling. Muscle eats oxygen. The more muscle you put on, the faster you will burn out when fighting, so you have to gas up a lot more, finding ways to keep as much unflexed as possible at all times, and only use the strength to push in specific attacks.
When you get a respiratory infection your lung capacity is cut. And the lungs of a body builder are not really bigger than those of a skinny guy, so they are the limiting factor, even if you build up the heart and blood pathways. Whether you are a marathoner, weigh 350lbs of pure muscle, or do nothing and weigh 110 lbs, those lungs are very similar to each other. They do not grow.
If there is a ton of muscle eating oxygen, and just rolling over in bed you are moving 220lbs, compared to a guy whose whole body weighs 150 lbs, those lungs can’t lose as much capacity and still feed the system, without things like corticosteriods beginning to climb and crush immunity.
I think you are seeing muscle makes it tougher to deal with insults to the lungs.
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