The effects of heart and weight on health have been debated for decades. However, in this game of life, the real winners are those who can skillfully balance the two. As the old proverb goes, "In this world, everything is uncertain except death and taxes." That's why Arnold Schwarzenegger is so determined in his fight against natural aging.
In a recent issue of the Pump Club newsletter, the 76-year-old bodybuilding legend shares a fitness secret that can reduce the risk of death by 50%. Arnold Schwarzenegger, the legendary fitness guru, delves into a magical fitness program that can reduce mortality by up to 50%!
1. Combining aerobic exercise and strength training can effectively reduce the risk of death
A bodybuilding veteran with an Olympia title, Schwarzenegger remains one of the most influential figures in fitness thanks to his extensive fitness experience and the honor of Mr. Seven. He is not only dedicated to bodybuilding, but also passionate about philanthropy and is determined to contribute to society in retirement, especially in imparting fitness wisdom.
Along with exercise and proper nutrition, anti-aging is a crucial task for Schwarzenegger. He recalls those days when he was at the top of the world, when he didn't give up on his demands on himself because he became a superstar. By combining cardio and strength training, Schwarzenegger reveals the secrets of how to effectively reduce the risk of death.
Imagine a race against death, when you have this fitness plan, it is a sword in your hand. Schwarzenegger emphasized that in order to truly defeat the Grim Reaper, one must have one or the other. He cites staggering research that only 16% of the world's population is consistent with strength training, while only 32% do aerobic exercise regularly.
Scientists have deeply analyzed the lifestyle habits of nearly 100,000 people and found that the secret of longevity is actually hidden in daily behavior. Surprisingly, not all of us are able to persevere in their pursuit of health. But those who actually put it into action reap the rewards of astonishment. Those who lifted weights consistently had a 22 percent reduction in mortality, and those who exercised aerobic exercise had a 34 percent reduction in mortality. However, when resistance training and aerobic exercise are combined perfectly, the risk of death plummets by a full 50%!
2. Any form of exercise is better than no exercise at all
Schwarzenegger emphasized the importance of strength training for longevity. This is not unfounded, as the same conclusion was reached in another study involving more than 115,000 people. No matter how much cardio people do, those who do strength training at least twice a week have a much lower risk of dying than those who don't.
According to the Centers for Disease Control and Prevention, adults should put in 150 to 300 minutes of moderate-intensity exercise, or 75 to 150 minutes of vigorous-intensity exercise per week. In fact, any form of exercise is better than no exercise at all. This is not only a suggestion, but also a call from the body to us. Regardless of the form and duration of exercise, Schwarzenegger firmly believes that your body will be grateful to you in the long run.
Recently, Dr. Peter Attiyah opened up about his fitness training program designed to optimize longevity, saying, "Four hours of cardio a week, plus strength training four times a week, that's the core of my fitness program. "
Meanwhile, cell biologist and nutrition expert Rhonda Patrick stresses the importance of consistency in her workouts. "At the end of the day, the most important thing is to make it a habit. What do you stick to? yes, those physical activities. Whatever you like to do, be consistent. Otherwise, even if you know what's best, it's pointless if you don't put it into practice. "
Creating a fitness program can be challenging, but Arnold Schwarzenegger's fitness philosophy offers valuable inspiration. If you are passionate about fighting death and aging, then Austrian Oak believes that a combination of strength training and aerobic exercise will be the best choice for you, and that only a healthy and quality life is the best response to time, which is far more meaningful than the mere length of life.