01/08/2025
Že 90 minut dvigovanja uteži na teden lahko upočasni staranje celic za približno štiri leta, kaže nova študija. Redna vadba za moč izboljša mišice, hormone, presnovo in zmanjša vnetja.
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A study has revealed that lifting weights for just 90 minutes per week can slow biological aging by approximately four years. This finding highlights the significant impact of resistance training on cellular health and longevity.
Biological aging refers to the gradual decline in cellular function and repair mechanisms, often measured by biomarkers like telomere length, DNA methylation, or epigenetic clocks.
Resistance training, such as weightlifting, promotes muscle strength, improves metabolic health, and reduces inflammation, all of which contribute to slowing the aging process.
The study suggests that even a modest commitment of 90 minutes weekly—equivalent to two or three 30- to 45-minute sessions—can yield substantial benefits.
Weightlifting enhances mitochondrial function, boosts hormone regulation, and improves insulin sensitivity, which counteract age-related decline.
It also stimulates the release of myokines, proteins that support tissue repair and reduce oxidative stress. These mechanisms collectively help maintain youthful cellular function.
While the exact protocols (e.g., intensity, repetitions) may vary, consistency is key. The study underscores that even moderate resistance training can have profound effects, making it an accessible strategy for most people to improve healthspan and potentially extend lifespan, without requiring extensive time commitments.
