{"id":1754544,"date":"2022-11-29T06:30:13","date_gmt":"2022-11-29T11:30:13","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1754544"},"modified":"2022-11-29T09:21:58","modified_gmt":"2022-11-29T14:21:58","slug":"this-trick-can-cut-your-workout-in-half","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/this-trick-can-cut-your-workout-in-half\/","title":{"rendered":"This Trick Can Cut Your Workout in Half"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">16<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fthis-trick-can-cut-your-workout-in-half%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1754544&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>Building strong muscles isn&#8217;t just about looking great in the mirror; there are <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/muscle-building-exercise-metabolism-news\/\" target=\"_blank\">lots of reasons<\/a> to incorporate physical exercise into your daily routine. While good muscle strength can affect your metabolism and contribute to a healthy weight, it also benefits your overall wellness <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/10-minutes-exercise-memory-news\/\" target=\"_blank\">in numerous ways<\/a>.<\/p>\n<p>And yet, according to the World Health Organization, &#8220;More than a quarter of the world&#8217;s adult population (1.4 billion adults) are <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\" target=\"_blank\">insufficiently active<\/a>,&#8221; adding that &#8220;There has been no improvement in global levels of physical activity since 2001.&#8221;<\/p>\n<p>Part of the problem is that many people feel daunted by the prospect of introducing exercise into their daily routine\u2014no matter how many <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/news-strength-exercises-heart\/\" target=\"_blank\">health benefits<\/a> the activity offers. But surprising new research says you can actually cut your workout in half and still make it effective. Read on to find out how.<\/p>\n<p><strong>READ THIS NEXT: <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/chili-peppers-heart-attack-news\/\" target=\"_blank\">Eating This 4 Times a Week Slashes Heart Attack Death Risk, Study Says<\/a>.<\/strong><\/p>\n<figure id=\"409545\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409545\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1352619757.jpg?quality=82&#038;strip=all\" alt=\"Two people jogging outdoors.\" width=\"1255\" height=\"835\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1352619757.jpg?quality=82&#038;strip=all 1255w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-1.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-2.jpg, 511&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-3.jpg, 681&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409545\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1352619757.jpg?quality=82&#038;strip=all\" alt=\"Two people jogging outdoors.\" width=\"1255\" height=\"835\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1352619757.jpg?quality=82&#038;strip=all 1255w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-1.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-2.jpg, 511&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1352619757-3.jpg, 681&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">Charday Penn\/iStock<\/span><\/figcaption><\/figure>\n<p>Exercising is important at any age, and the WHO provides recommendations <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/news-vigorous-exercise-life\/\" target=\"_blank\">for getting enough physical activity<\/a> throughout life. But as we age, maintaining muscle strength becomes more significant, because muscle mass decreases naturally as we get older.<span aria-hidden=\"true\">ae0fcc31ae342fd3a1346ebb1f342fcb<\/span><\/p>\n<p>&#8220;Your body fat percentage will <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\">increase over time<\/a> if you don&#8217;t do anything to replace the lean muscle you lose over time,&#8221; advises the Mayo Clinic. &#8220;Strength training can help you preserve and enhance your muscle mass at any age.&#8221;<\/p>\n<p>This loss of muscle strength is <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/sarcopenic-obesity-dementia-news\/\" target=\"_blank\">called sarcopenia<\/a>, explains The National Institute on Aging (NIA). &#8220;Typically, muscle mass and strength increase steadily from birth and <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\">reach their peak<\/a> at around 30 to 35 years of age,&#8221; they write. &#8220;After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.&#8221;<\/p>\n<figure id=\"409552\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409552\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-621724358.jpg?quality=82&#038;strip=all\" alt=\"Personal trainer showing woman how to lift weights properly.\" width=\"1254\" height=\"837\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-621724358.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-1.jpg, 334&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-2.jpg, 513&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409552\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-621724358.jpg?quality=82&#038;strip=all\" alt=\"Personal trainer showing woman how to lift weights properly.\" width=\"1254\" height=\"837\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-621724358.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-1.jpg, 334&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-2.jpg, 513&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-621724358-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">PeopleImages\/iStock<\/span><\/figcaption><\/figure>\n<p>Some of the benefits of strength training\u2014also called resistance or weight training\u2014are more obvious than others. NIA lists improving your ability to perform everyday tasks, <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/nsaids-arthritis-worse-news\/\" target=\"_blank\">protecting your joints<\/a> from injury, and maintaining balance as some of the potential advantages. All of these &#8220;can help you maintain your independence as you age,&#8221; they say.<\/p>\n<p>According to an article published by ScienceDirect, the additional health benefits you can gain from strength training <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0749379703001776\" target=\"_blank\">are surprisingly varied<\/a>. In addition to combatting the frailty that can come with aging, it&#8217;s a useful tool for reducing your risk of disease and also decreasing the symptoms of existing conditions.<\/p>\n<p>&#8220;Strength training also has the ability to reduce the <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/yoga-strengthen-your-bones-news\/\" target=\"_blank\">risk of osteoporosis<\/a> and the signs and symptoms of numerous chronic diseases <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/early-heart-disease-symptoms-news\/\" target=\"_blank\">such as heart disease<\/a>, arthritis, and Type 2 diabetes, while also improving sleep and reducing depression,&#8221; they write.<\/p>\n<p class=\"p1\"><strong>For more health news sent directly to your inbox, <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/newsletters\/\" target=\"_blank\">sign up for our daily newsletter<\/a>.<\/strong><\/p>\n<figure id=\"409533\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409533\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-837981886.jpg?quality=82&#038;strip=all\" alt=\"Rows of dumbbells in the gym.\" width=\"1254\" height=\"837\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-837981886.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-1.jpg, 334&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-2.jpg, 513&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409533\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-837981886.jpg?quality=82&#038;strip=all\" alt=\"Rows of dumbbells in the gym.\" width=\"1254\" height=\"837\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-837981886.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-1.jpg, 334&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-2.jpg, 513&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-837981886-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">oatawa\/iStock<\/span><\/figcaption><\/figure>\n<p>The first step in introducing strength training into your life is checking in with your doctor, especially if you&#8217;re older than 40, haven&#8217;t exercised recently, or have a chronic condition, <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\">cautions the Mayo Clinic<\/a>.<\/p>\n<p>Healthline points out that you don&#8217;t necessarily need <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/gym-contaminated-bacteria-news\/\" target=\"_blank\">a gym membership<\/a> for strength training. &#8220;You can simply use <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.healthline.com\/health\/how-to-start-lifting-weights#weight-training-exercises\" target=\"_blank\">your body weight<\/a> for many exercises or use free weights, resistance bands, or other home fitness equipment to get results,&#8221; says the site. But they also note that if you&#8217;re new to lifting weights, you may want to reach out to a certified personal trainer. &#8220;They&#8217;ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your needs.&#8221;<\/p>\n<p>If this sounds daunting, keep in mind that according to a new study, <a rel=\"noopener noreferrer external\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-022-05035-w\" target=\"_blank\">weight lifting is simpler<\/a> than you might have originally thought. &#8220;New research from Edith Cowan University (ECU) has shown one type of muscle contraction <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.sciencedaily.com\/releases\/2022\/11\/221103105002.htm\" target=\"_blank\">is most effective<\/a> at increasing muscle strength and muscle size\u2014and rather than lifting weights, the emphasis should be on lowering them,&#8221; reports ScienceDaily.<\/p>\n<figure id=\"409536\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409536\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1053525964.jpg?quality=82&#038;strip=all\" alt=\"Doctor showing patient how to lift a weight.\" width=\"1254\" height=\"836\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1053525964.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-1.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-2.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-full wp-image-409536\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1053525964.jpg?quality=82&#038;strip=all\" alt=\"Doctor showing patient how to lift a weight.\" width=\"1254\" height=\"836\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/iStock-1053525964.jpg?quality=82&#038;strip=all 1254w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-1.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-2.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/iStock-1053525964-3.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">SDI Productions\/iStock<\/span><\/figcaption><\/figure>\n<p>The ECU researchers studied three groups of people: one performing eccentric-only muscle contractions (lowering weights), another performing concentric-only contractions (lifting weights), and the third performing both concentric and eccentric muscle contractions (alternating between lowering and lifting weights). All three groups saw some improvements.<\/p>\n<p>The big reveal of the study? Even though the eccentric-only group did half as many reps as the group who both lifted and lowered the weights, &#8220;the gains in strength were very similar and the eccentric-only group also saw a greater improvement in muscle thickness,&#8221; ScienceDaily reported. This is great news for anyone who worries that they&#8217;ll be unable to fit strength training <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/walking-10-minutes-benefits-news\/\" target=\"_blank\">into their routine<\/a>\u00a0because they&#8217;re afraid it will be too taxing, take too much time, or a combination of both.<\/p>\n<p>&#8220;Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently,&#8221; ECU&#8217;s Professor <strong>Ken Nosaka<\/strong> said. &#8220;With the small amount of daily exercise needed to see results, people don&#8217;t necessarily even have to <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/masks-gym-cdc-news\/\" target=\"_blank\">go to the gym<\/a>\u2014they can incorporate eccentric exercise into their everyday routine.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building strong muscles isn&#8217;t just about looking great in the mirror; there are lots of reasons to incorporate physical exercise into your daily routine. While good muscle strength can<\/p>\n","protected":false},"author":1,"featured_media":1754547,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1754544","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1754544","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1754544"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1754544\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1754547"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1754544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1754544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1754544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}