Year: 2018

Strength training exercises are just as important as aerobics to maintain health and longevity. This at least proves the findings of a survey of 80,000 adults. The findings of a new extensive study confirm the already existing knowledge of the relationship between exercise and longevity. Only this study in a sample of 80,000 adults comes to shed light on the correlation of empowerment exercises with life expectancy. As Emmanuel Stamatakis, lead author of the research, emphasizes, despite focusing on the benefits of strength training exercises in aging, little attention has been paid to the impact of exercise on mortality. Mr. Stamatakis, who works as an associate professor at the School of Public Health at the University of Sydney, summarizes the findings of the largest study ever conducted with this subject: "The study shows that exercise that promotes muscle strength may be just as important for health with aerobic activities such as jogging or cycling. " By comparing the mortality results of the different types of exercise, the research concluded that the risk of premature death for people on a systematic basis declined by 23%, while deaths related to cancer decreased by 31%. PHOTO CREDIT: BRUCE MARS [CC0 LICENCE] VIA PEXELS.COM Today, the World Health Organization's guidelines for physical exercise talk about 150 minutes of aerobic exercise a week, as well as two days of muscular strength training each week. As Mr Stamatakis emphasizes, governments and public health authorities have neglected to introduce and promote guidelines to encourage the general population to exercise. "The message to date has just been to move, but this study is expected to trigger a review of the recommendations to include more forms of exercise". The weight of the body is enough Contrary to what most people believe, muscle strength is not just about weightlifting in

1283 Jon-Erik Kawamoto, CSCS, CEP August 29, 2018 •  5 min read 1.618:1. While you may not be a mathematician, you should know this ratio. Otherwise known as the "Golden Ratio," it's an arrangement of two numbers or measurements where the relationship between a and b is the same as a+b is to a. That may sound a bit confusing, but looking at it visually can help clear up what it means to a lifter. Aesthetics, bro! That particular proportion can be found in nature, in things like leaves and trees, and has been used to structure everything from sculptures to architecture to analyzing financial markets. It's also a standard the golden-age bodybuilders considered as the ideal physique: the shoulders measuring around 1.6 times the waist. Diehard aesthetic-seekers can also find ways of making it apply to your biceps and quads, but honestly, it works better on the shoulders. So, let's focus there, shall we? The humble lateral raise has been the width-builder of choice for lifters chasing the golden ratio (whether they knew it or not) for many years. And for good reason: When the movement is done with strict technique, it very effectively targets the lateral or middle deltoid and not much else. In fact, one study concluded that the middle deltoids generates up to 65 percent of the torque generated during glenohumeral joint abduction—the term for lateral raise in the exercise physiology world.[1] (Pretty much all of the rest of the torque is generated by two tiny rotator cuff muscles, the supraspinatus and subscapularis muscles, which, if we pointed them out on your body, would be more or less visually indistinguishable from your medial delt anyway.) The message for you? First, don't skip lateral raises. And second, have many, many variations in your arsenal to keep your shoulders growing for years. How To