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 diseases. One of the key risk factors is increasing physical inactivity, and one of the most effective countermeasures is systematic muscle training.

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

“Exercise significantly reduces the risk of most chronic lifestyle diseases”

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 Training in Prevention (FIT-Prävention). And this statement is not made out of thin air, because there is one now multitude of studieswho this support thesis.

Two sessions of muscle training per week

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

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

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Also the The odds of dying from cancer were reduced by about 12 percentif those affected regularly did muscle training (Momma et al., 2022).

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

Prevention and treatment of diseases

A review of 18 studies found that Muscle training functional changes in the brain evokes the reduce the breakdown of brain mass and 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 meaningful scientific studies Muscle training as an effective and above all self-influencing means to treat depressive symptoms. The 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 protein-rich diet can even be progressive and generalized Prevention of loss of skeletal muscle mass in sarcopenia or this one process to be delayed (Cruz-Jentoft et al., 2019; Rogeri et al., 2022). Besonders zum obtaining independence and to prevent the need for care in old age, this is of great relevance.

back prevention

And also in the Prevention and therapy of chronic back painwhich can occur as a result of a lack of, incorrect or excessive exertion, targeted muscle training has become indispensable (Geneen et al., 2017).

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Physical activity and training are holistically effective and have few side effects Alternative to drugs and pills – and the at any age! You can find out more on the ‘Health needs training’ website.

Health concerns us all!


Bull , FC , Al-Ansari , SS , Biddle , S , Borodulin , K , Buman , MP , Cardon , G. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54 (24), 1451–1462.
Cruz-Jentoft, AJ, Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T. et al. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48 (1), 16–31.
Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A. & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: An overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews. Zugriff am 28.04.2022.
Giovannucci , EL , Resident , LFM & 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. & Müller, N.G. (2019). Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improve-
ments – a systematic review. European Review of Aging and Physical Activity, 16 (1), 10.
Momma, H., Kawakami, R., Honda, T. & Sawada, S. S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: A systematic review and meta-analysis of cohort studies. Zugriff am 28.04.2022.
Nebiker , L. , Lichtenstein , E. , Minghetti , A. , Zahner , L. , Gerber , M. , Faude , O. & Donath , L. (2018). Moderating Effects of Exercise Duration and Intensity in Neuromuscular vs. Endurance Exercise Interventions for the Treatment of Depression: A Meta-Analytical Review. Zugriff am 28.04.2022.
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 noncommunicable diseases? Accessed on 04/28/2022.

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