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A long, healthy life with continued mobility depends on healthy, toned muscles, and many turn to weight lifting to achieve that goal. Turns out, though, that not all types of weight lifting exercises do the trick.

A study presented just last week at the congress of the European Society of Cardiology shows muscle power rather than muscle strength is the important skill to develop. Muscle strength is the mere ability to lift or move a given weight while muscle power is that ability plus the capability of moving the weight quickly and efficiently.

Brazilian researchers studied more than 3800 non-athletic persons 41-85 years of age. Using a rowing exercise test, they determined the maximal muscle power in watts per kg that each subject could exert.

Then each subject was observed over time for health issues. During the average 6.5 year followup period, those with better than average muscle power had the best survival. Those with below average muscle power were 5 to 10 times more likely to die.

Looking beyond survival, coordinated muscle power is more important than raw strength for getting around. Climbing stairs requires strength in motion rather than just strength.

It is relatively easy to develop your muscle strength. If you use weight lifting, focus on smooth, sustained motion and complete 6-8 repetitions with weights that you can handle. Rest half a minute between reps to recharge your muscles.

To develop muscle strength for all extremities, rowing is even better than weight lifting, since it develops smooth, coordinated weight motion. Cycling has the same effect for the lower extremities only.

European Society of Cardiology. "Ability to lift weights quickly can mean a longer life: Not all weight lifting produces the same benefit." ScienceDaily. ScienceDaily, 12 April 2019. www.sciencedaily.com/releases/2019/04/190412085247.htm.

#Musclepower #strength #weightlifting #rowing