The results of the Harvard University research team's 30-year follow-up of approximately 150,000 people clearly suggest the 'golden time' for exercise. Studies have shown that just 90 to 120 minutes of strength training per week can lower your risk of death by 13%. In particular, cardiovascular disease mortality was reduced by 19% and neurological disease mortality by a whopping 27%. What's important to note is that exercising for more than 120 minutes does not provide a proportional increase in additional health benefits. This means that there is an optimal range of stimulation that our body can accept, and exercising beyond that threshold may result in loss of physical fatigue and muscle damage rather than improved health.

The functions that strength training performs within the human body beyond simple changes in appearance are very complex and sophisticated. Muscles are not simply structures that support bones, but are large endocrine organs that secrete signaling substances called ‘myokines’ whenever they contract. This substance circulates throughout the body through the bloodstream, suppresses chronic inflammation, the main cause of aging, and promotes the production of brain-derived neurotrophic factor (BDNF), which helps cognitive function. Therefore, strength training after middle age can be the most powerful preventive measure against neurodegenerative diseases such as dementia, along with controlling blood sugar levels to prevent diabetes. However, in the case of cancer prevention, there are warnings that excessive exercise can actually increase the level of insulin-like growth factor (IGF-1), thereby stimulating the risk of developing cancer, so maintaining appropriate intensity is essential.

For a proper exercise routine, the three elements of exercise type, nutrition, and rest must be perfectly aligned. Experts advise that strength training is most effective if you do it intensively, 3 to 4 times a week, for about 30 minutes at a time. At this time, it is safe to consume a balanced diet of animal and vegetable proteins to help muscle recovery, and to follow a diet centered on natural foods rather than supplements. Recently, protein snacks that can easily provide nutrition in daily life have been released in the market to reflect the needs of consumers, and the exercise environment is also supported by technical support such as hybrid training shoes that can simultaneously run and exercise. This proves that exercise is no longer a special event but should be naturally incorporated into daily life.

In order to maximize exercise efficiency, you need to be meticulous in accurately understanding your physical condition. Rather than simply fixating on lifting heavy weights, setting sets and repetitions tailored to your strength level is the key to safe exercise. In particular, middle-aged people should check for high blood pressure or cardiovascular conditions and be careful to ensure that stiffness does not lead to pain beyond muscle pain. Exercising without giving your muscles enough time to rest lowers your immunity and increases the risk of injury. As research has shown that combining aerobic exercise such as walking or cycling can lower the risk of death by up to 45%, it is necessary to approach strength training as a complementary concept, like a 'bonus' added to aerobic exercise.