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Nutrition Topics Nutrition ProductsRecipesVitamins & MineralsWeight Management Latest in Nutrition WEB SERIES Maximum Wellness Workout Wednesday LATEST IN WEB SERIES Shop SHOP Bars & Drinks Bundle & Save Diet & Energy Essential Oils Fitness Accessories Joints Support & Omegas Lab Tests Men's Health On Sale Products Performance Probiotics & Digestion Protein Superfoods & Plant Based Targeted Health Training Programs Vitamins & Minerals Women's Health LATEST PRODUCTS Fitness Fitness Topics Performance Recovery Fitness Essential Amino Acids Support Muscle Protein Synthesis Fitness Maximizing Recovery After Training & Competition Fitness The Keto Diet Plan May Benefit Body Builders Fitness High Intensity Interval Exercise VS Moderate Intensity, Continuous Training Health & Wellness Top Five Tips to Avoid Training too Much Fitness Vitamins and Minerals to Improve Adolescent Fitness Latest in Fitness Health & Wellness Health & Wellness Topics Health & Wellness Products Immunity Men's Health Women's Health Health & Wellness Nutritional Factors May Modify Risk to Covid-19 Health & Wellness COVID-19: Vitamin D May Modulate Risk & Severity Health & Wellness Fish Oil Lowers Cardiovascular Disease Risk Health & Wellness Teenagers Top Five Foods for Success Health & Wellness Research Confirms Optimum Vitamin D Blood Values Vitamins & Minerals Are Multivitamins Right for You? Latest in Health & Wellness Nutrition Nutrition Topics Nutrition Products Recipes Vitamins & Minerals Weight Management Nutrition Top Five Foods to Fight Inflammation Recipes High Protein Blue Berry Pancakes Nutrition The Top Five Healthy Foods for Women High Protein Recipes Egg & Turkey Stuffed Peppers Low Carb Recipes Hearty Breakfast Sausage Nutrition Are Cleansing Supplements Right for You? Latest in Nutrition WEB SERIES WEB SERIESpodcastsMaximum Wellness podcastsWorkout Wednesday LATEST IN WEB SERIES Maximum Wellness Maximum Wellness, Episode 20: Weight-Lifting Reduces Colon Cancer Risk Date November 5, 2019 The U.S. Department of Health and Human Services recommends through their physical activity guidelines that Americans perform muscle-strengthening, resistance-type (body weight, weights, elastic tubing) exercise at least twice weekly, in association with aerobic exercise—moderate-continuous and interval training—to achieve positive health benefits. The benefits of resistance exercise include bone and muscle development and strength, improved cardiorespiratory health, especially with circuit training; reduced blood pressure (post-exercise hypotension); improved lipid profile (LDL-C), and glucose metabolism. While the link to reduced cancer incidence with aerobic exercise is valid, similar evidence for resistance training is lacking. In “Weight Training and Risk of 10 Common Types of Cancer,” appearing in the September issue of Medicine & Science in Sports & Exercise, the official journal of the American College of Sports Medicine, researchers from various groups within the National Cancer Institute sought to determine the association of weight training with the incidence of 10 common cancers. Those cancers included: colon, kidney, bladder, breast, lung, non-Hodgkin lymphoma, pancreas, prostate, rectum, and melanoma. The investigators used the NIH-AARP Diet and Health Study, which was established in 1995 to 1996. An initial questionnaire regarding demographics, medical history, and dietary behaviors was mailed to AARP members between the ages of 50–71 – residing in six US states and two metropolitan areas. 567,169 questionnaires were returned, which resulted in an 18% response rate. In 2004 to 2005, a follow-up questionnaire was mailed to the remaining participants to update information on lifestyle that included a more comprehensive assessment of physical activity. The follow-up questionnaire was completed by 313,363 participants. According to the researchers, “our primary exposure was self-reported time spent per week on “weight training or lifting (include free weights and machines),” with 10 possible response options—none, 5 min, 15 min, 30 min, 1 h, 1 h +30 min, 2–3 h, 4–6 h, 7–10 h, and more than 10 h—in the follow-up questionnaire. This information was recoded into “no weight-lifting,” “low weight-lifting” (5 min to 1.5 h), and “high weight- lifting” (2–10+ h). Based on the data extraction, the researchers said, “of the 10 cancer types examined in this study, weight-lifting was significantly associated with colon cancer only, which differs from aerobic physical activity’s reported benefits for many different cancer types.” In conclusion, “weight-lifting was associated with lower risk of colon cancer, and possibly kidney cancer. These findings underscore the importance of resistance activity for health, including possibly for prevention of these cancers.” Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.