Géraldine Zamansky, journalist for the Magazine de la Santé on France 5 and every Saturday with us on franceinfo, comes to undermine an a priori on the assiduous practitioners of dumbbells.
franceinfo: Have scientists really shown that “lifting cast iron” is beneficial?
Geraldine Zamansky: Absolutely, it would increase life expectancy. This is the result of a huge study that followed nearly 100,000 volunteers for a decade, initially aged 55 to 74. Bodybuilding with dumbbells, or other accessories for the legs, for example, reduces the risk of mortality by 9 to 22%. It depends on the frequency of the sessions of course: the more you do, the better you are protected.
And the lead author of this study, Jessica Gorzelitz, presented it to me with a rather unusual enthusiasm. Because this researcher at the American National Cancer Institute, is herself a fan of lifting cast iron. And she’s happy to combat the negative clichés associated with “hard bodybuilders.” In fact, this type of exercise, often targeted, would increase muscle mass at the expense of fat, and this better distribution has already been clearly associated with a decrease in mortality.
How many kilos do you have to lift to get this result?
So rest assured, the average age of respondents was 71 years old. Jessica Gorzelitz therefore thinks that it is not a question of madmen carrying 50 kilos at arm’s length. Only regular practitioners, perhaps in the gym, which has a stimulating side for the intensity of the exercise and for mental health, therefore longevity.
But even without subscribing to a club, the idea is that you have to add a little weight training to a regular and complete physical activity like walking. Because the risk of mortality is then even lower: almost half compared to those who do nothing! You can use water bottles as dumbbells for a few minutes every day, while listening to the radio, for example.
And some bodybuilding exercises, can also fight against back pain?
Especially if they are made in a swimming pool, as a Scottish study shows this time. Here too, the main author, Stelios Psycharakis, was not interested in it by chance: before devoting himself to the biomechanics of water sports, he was a high-level swimmer. With his colleagues, they identified the most effective exercises for lower back pain, with supporting photos and descriptions.
With an essential point: you have to build your back of course, but also your abs and your buttocks. This therefore creates at least a double motivation to take the plunge: to have less pain and to improve your figure?
The Pool Exercise Study
The bodybuilding study