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An image to illustrate fast weight lifting
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Fast weight lifting could mean you live longer. Today at EuroPrevent 2019, a congress of the European Society of Cardiology, advice on how to lift weights quickly to improve your muscle power was presented.

According to the European Society of Cardiology, fast weight lifting can increase your lifespan.

Professor Claudio Gil Araújo, director of research and education, Exercise Medicine Clinic – CLINIMEX, Rio de Janeiro, Brazil, commented: “Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight bearing exercise focuses on the latter. Our study shows for the first time that people with more muscle power tend to live longer.”

How to lift weights quickly and build muscle power

The European Society of Cardiology gave the following advice:

“How to train to increase your muscle power:

•Choose multiple exercises for the upper and lower body
•Choose a weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it)
•Do one to three sets of six to eight repetitions moving the weight as fast as possible while you contract your muscles (slow or natural speed in returning to initial position)
•Rest for 20 seconds between each set to sufficiently replenish the energy stores in your muscles to start the new set
•Repeat the above for the other exercises (biceps curl, etc.).

How to progress:

•Start with six repetitions in each set and when the exercise becomes easy, try to increase to eight
•If it becomes easy again, increase the weight and go back to six repetitions
•If you unable to complete the repetitions with the proper technique, avoid “cheating” and go back to less repetitions or less weight. This is important to prevent injuries.”

One foot is placed in front of the other to protect the lower back. The bar is pulled up as fast as possible and increased weights are progressively used until a maximal power reading is obtained. Power is measured in watts and expressed in absolute terms as well as relative (per kg of body weight).
© Exercise Medicine Clinic – CLINIMEX
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