Why systematic muscle training keeps us healthy

According to the World Health Organization (WHO), 86 percent of all deaths in Europe can be attributed to diseases of civilization such as type 2 diabetes mellitus or cardiovascular disease. One of the key risk factors is increased physical inactivity, and one of the most effective countermeasures is systematic muscle training.

Prof. Dr. Ingo Froboese, sports scientist and health expert at the Experts Alliance for Health e.  v

According to the World Health Organization WHO are Lifestyle-related diseases account for 86 percent of deaths in the European region responsible (WHO, 2021).

Among the most common lifestyle diseases Type 2 diabetes mellitus, cardiovascular disease, certain types of cancer and also mental disorders such as depression or musculoskeletal conditions such as Back pain.

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As the so-called non-communicable diseases, these have health problems common risk factors and with that too joint action options in. One of the most important modifiable risk factors is increased physical inactivity and one of the most effective countermeasuren is that systematic muscle training.


“Exercise significantly reduces the risk of most chronic lifestyle diseases”
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Prof. Dr. Ingo Froboese – sports scientist and health expert


that puts Prof Dr Ingo Frobose, Professor at the Institute for Movement Therapy and Movement-Oriented Prevention and Rehabilitation at the German Sport University Cologne and Scientific Director of the Research Institute for Prevention Training (FIT-Prävention). And this statement is not made out of thin air, because now there is one. multitude of studiesWho supporting thesis.

Two muscle training sessions per week.

The latest reviews summarize the findings of previous studies and conclude: yes two muscle training sessions per weekbut at least two units every ten days, you can do that Reduce the risk of most lifestyle-related diseases (Bull et al., 2020).

For example, regular muscle training was associated with one in four studies 30 percent lower risk of type 2 diabetes mellitus (Giovannucci et al., 2021).


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He too The chances of dying from cancer were reduced by 12 percentif those affected did muscle training regularly (Momma et al., 2022).

Diseases of the cardiovascular system, such as atherosclerosis, heart attacks or heart failure, occurred 20 to 25 percent less often. in people who perform muscle training (Giovannucci et al., 2021).

Prevention and treatment of diseases.

A review of 18 studies found that Functional changes of muscle training in the brain evokes the reduce the breakdown of brain mass Y improve certain cognitive functions (Herold et al., 2019). These training-related adjustments could important for the prevention and treatment of dementia symptoms be.

treatment of depressive symptoms

This has been confirmed in several significant scientific studies. Muscle training as an effective and above all self-influential means to treat depressive symptoms. were of great importance here individual preferences, goals and barriers of those affected (Nebiker et al., 2018).

prevent the need for care

Through systematic muscle training and a diet rich in protein it can even be progressive and generalized Prevention of skeletal muscle loss in sarcopenia West process to delay (Cruz-Jentoft et al., 2019; Rogeri et al., 2022). Specially to gain independence and to prevent the need for care in old age, this is highly relevant.

back prevention

And also in the Prevention and treatment of chronic back painthat can occur as a result of a lack of, incorrect or excessive effort, specific muscle training has become indispensable (Geneen et al., 2017).


conclusion

physical activity and training they are holistically effective and have few side effects Alternative to drugs and pills – and the at any age! More information can be found on the ‘Health Needs Education’ website.

Health concerns us all!


bibliography

Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G et al. (2020). 2020 World Health Organization guidelines on physical activity and sedentary behavior. British Journal of Sports Medicine, 54(24), 1451-1462.
Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyere O, Cederholm T et al. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Aging, 48(1), 16-31.
Geneen, LJ, Moore, RA, Clarke, C, Martin, D, Colvin, LA, & Smith, BH (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane reviews. The Cochrane Database of Systematic Reviews. Accessed on 04/28/2022.
Giovannucci, EL, Rezende, LFM, and Lee, DH (2021). Muscle strengthening activities and risk of cardiovascular disease, type 2 diabetes, cancer, and mortality: a review of prospective cohort studies. Journal of Internal Medicine, 290(4), 789-805.
Herold, F., Törpel, A., Schega, L., and Müller, N.G. (2019). Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive enhancement.
ments: a systematic review. European Journal on Aging and Physical Activity, 16(1), 10.
Mama H, Kawakami R, Honda T and Sawada SS (2022). Muscle strengthening activities are associated with lower risk and mortality in major noncommunicable diseases: a systematic review and meta-analysis of cohort studies. Accessed on 04/28/2022.
Nebiker, L., Lichtenstein, E., Minghetti, A., Zahner, L., Gerber, M., Faude, O., and Donath, L. (2018). Moderating effects of exercise duration and intensity in neuromuscular versus resistance exercise interventions for the treatment of depression: a meta-analytic review. Accessed on 04/28/2022.
Rogeri PS, Zanella R Jr, Martins GL, Garcia MDA, Leite G, Lugaresi R et al. (2022). Strategies to prevent sarcopenia in the aging process: role of protein intake and exercise. Nutrients, 14 (1).
World Health Organization. (2021). What are non-communicable diseases? Accessed on 04/28/2022.

For a complete bibliography, please contact [email protected]

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