In the race against time, we’re all strapped for a spare minute. The gym? Well, that’s just a distant dream for many. But hold on, because Arnold Schwarzenegger recently imparted fitness wisdom that could transform your unhealthy lifestyle into a fit one by doing just the bare minimum. Intriguing, right?
Let’s dive into the knowledge he shared in his newsletter. According to Schwarzenegger, let’s forget the hours of grueling workouts – it turns out, that a mere 30 minutes a week could be your ticket to a longer, healthier life. But, how?
Strength training can lead to a 20 percent drop in risk of death: Arnie
Well, Schwarzenegger spills the beans, revealing that “Research suggests you can protect your health and live longer with as little as 30 minutes per week of exercise.” Further, he highlighted that studies showcase a 20 percent drop in the risk of death from all causes, with just half an hour of strength training weekly.
Now, set a rational goal, don’t expect a Schwarzenegger-like transformation in the mirror. This isn’t about becoming a bodybuilding champion; it’s about building a fortress against the Grim Reaper and fostering habits that stick. “Countless studies show the risks of inactivity to lifespan and disease prevention,” warns Arnie.
If pumping iron feels a bit too intimidating, fear not, cardio is a game-changer, too. “Research suggests 1 hour of aerobic exercise per week can lower your mortality risk by 15 percent,” the newsletter explains. According to Arnie, researchers reviewed 16 studies, and the verdict is that 30 minutes of strength training can be your shield against cardiovascular disease, diabetes, and cancer.
It might take a bit more time, but it’s still a steal compared to the countless hours you’d spend on the couch. If you find that even 60 minutes is too much for you, fret not; Schwarzenegger has a shorter routine for maximum benefits that you can easily incorporate.
The shorter routine for optimal gains
Arnold Schwarzenegger also talked about a quick and effective workout routine that’s a game-changer. According to the Austrian Oak, one just needs to spend 10 to 15 minutes, three times a week. It’s all about timed sets: “If you’re a beginner, do each movement for 10 seconds, if you’re intermediate, do each movement for 20 seconds, and if you’re advanced, do each movement for 30 seconds,” Arnie writes.
He also emphasizes the need for a 30-second break between sets as resting boosts your energy, enhances strength, and helps prevent injuries. This workout does not require fancy equipment, either. Bodyweight exercises like hip raises, lunges, pushups, and planks do the trick. Want more challenges? Grab some dumbbells or kettlebells. The best part? You can do it at home or anywhere.
So, what’s the takeaway? Your life is on the line, and you can’t afford to ignore the magic of 30 minutes a week. As the Austrian Oak puts it, “Getting started is the hardest part, but when you realize a little strength goes a long way, it can change everything.”
Would you start a similar routine to better your health? Let us know in the comments below.
