Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis.
This study aimed to systematically review and meta-analyze the relationship between resistance training and all-cause, cardiovascular disease, and cancer mortality. Systematic review and meta-analysis following PRISMA guidelines (International Prospective Register of Systematic Reviews Registration Number CRD42019136654) was conducted. MEDLINE (OVID), Embase, Emcare, SPORTDiscus, The Cochrane Library, and SCOPUS were searched from inception to June 6, 2021. Included studies reported resistance training as the exposure and all-cause mortality, cardiovascular disease‒specific mortality, and/or cancer-specific mortality as outcome/s. Only studies conducted among nonclinical adult populations (aged ≥18 years) and written in English were included. A total of 10 studies were included in the meta-analyses. Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% (RR of 6 studies=0.85; 95% CI=0.77, 0.93), cardiovascular disease mortality by 19% (RR of 4 studies=0.81; 95% CI=0.66, 1.00), and cancer mortality by 14% (RR of 5 studies=0.86; 95% CI=0.78, 0.95). A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training (RR=0.74; 95% CI=0.64, 0.86). Mortality risk reductions diminished at higher volumes. This systematic review and meta-analysis provides the strongest evidence to date that resistance training is associated with reduced risk of all-cause, cardiovascular disease, and cancer-specific mortality. More research is needed to determine whether any potential mortality benefits gained from resistance training diminish at higher volumes.
Shailendra 2022（American Journal of Preventive Medicine, 10コホート）は「筋トレ単独でも寿命が伸びる」を初めて大規模に示した研究。週60分の筋トレで全死因死亡15%減、心血管死19%減、がん死14%減。最適点は60〜140分/週で、それ以上は効果が頭打ち。
私の処方は「週2回×30分」を最低ラインにすること。70歳まで自立して動ける身体を作るには、有酸素だけでは足りず、筋肉量と骨密度の維持が必須。特に40代以降のサルコペニア進行を止めるには、抵抗運動が唯一の介入になる。
外来で「ジムは嫌だ」「忙しい」と言う患者には、自重スクワット・腕立て・プランクの3種目だけ提案する。週合計30分でも、ゼロよりは2桁倍効く。器具にこだわらないこと、限界近くまで追い込むこと（最後の2〜3回がきつい強度）の2点を守れば結果は出る。