A priori It may seem an aspect without too much importance And of course an irrelevant factor in terms of muscle gain, but the truth is that its incidence is much more decisive than it might seem at first. And not only because training the grip forceour protagonist, can make a difference in terms of performance when we are raising pesos, is that it also has a direct relationship with longevity.
We are aware that thinking the muscle strength of the hands and forearms is a good predictor of the risk of disease or even mortality It is surprising, but the truth is that some investigations point in that sense. Without going any further, two works published in The BMJ, Ageing Research Reviews y Journal of Cachexia, Sarcopenia an Muscle This is confirmed by what is something to get to work seriously.
A good indicator of our grip force
How can we know what our state is? The grip force can be measured with a dynamometer And the average in men is approximately 50 kg while in women it is 30, although it depends on issues such as age. Obtaining remarkably lower values can put us on alert, although it should always be consult with our doctor.
Pro if we do not want to resort to that tool, there is an exercise that can be very useful to know at what point we are and that is none other than the Granjero Paseowhich consist of carrying two dumbbells or Russian weights while we walk.
As the doctor shares Peter ACTIAlongevity expert, in an interview in the Podcast ‘Feel Better, Live More’, conducted by Dr. Rangan Chatterjee, in the middle age men must be able to support their own weight.
“A middle -aged man, between 40 and 50 years, I should be able to carry 50% of your body weight in each hand and walk for a minute. That guarantees that in the last stage of life you can do things as simple as opening a jar, ”explains Dr. Attia.
“But that should not be the starting point, but the objective. Not everyone can load their first weight. It is fine if they must start for 50 or 70 percent of their weight, but the goal must be 100%. You can start little by little until you get to that point, ”says the longevity expert.
-How to improve grip force? Because the Paseo del Granjero is already a great exercise, very effective in addition to strengthening the musculature of the corebut beyond this option it can also be exercised by dominated, hunging a bar without touching the ground for brief periods of time, using the classic tweezers or performing wrist flexions with a bar or pronation-resist resisted with rubber.
Álvaro Piqueras is an expert in sports and in the last five years he has specialized in fitness, nutrition and other Health issues. Try to keep up with new research and trends in the fields that dominates to rigorously share the training routine that can inspire a change in your habits, the properties of foods that should be part of your diet or scientific findings that can improve the physical and mental well -being of people like you.
He began his career in local and regional media of the land of Don Quijote, specifically in Albacete. From there he made the leap to national media after an enriching passed through a wonderful independent advertising agency with the name of the Beatles Song (Gettingbetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the country’s main editorial groups such as Hurry, Vocento and now also Hearst. You may have read in the digital version of the newspaper AS, addressing countless themes, or in ABC and other headwaters and magazines of the group developing Branded Content reports for large brands, multinationals and institutions. And if you have not had the occasion, this is time to do it in Men’s Health and Runner’s World.
How could it be otherwise, he confesses to be a lover of sports and since he has tried disciplines as disparate disciplines, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of the competition, and others simply enjoying the benefits of physical activity. He has now given him for functional exercises and boxing because he is certain that the bag is unable to return his blows.
Bachelor of Advertising and Public Relations from the University of Alicante, also has specific training in RRSS management and management, strategic planning and graphic design. Lately, he has entered the universe of generative artificial intelligence applied to journalism, but swears and perjure that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.
