Strength Training Time

In PeakWatch, "Strength Training Time" records the duration of your resistance exercises. This is not just for shaping lines, but for building the body's "metabolic engine" and solid bone support.

What is Strength Training?

Strength training covers all activities that make muscles overcome resistance. This includes exercises using body weight (such as push-ups, squats), using resistance bands, or machine and free weight training in the gym. Regardless of the form, the core lies in applying appropriate stress to the muscles.

Why is Strength Training Indispensable?

As we age, the body's muscle mass naturally diminishes. Through regular strength training, you can gain the following long-term benefits:

• Maintain Fat-Free Mass: Muscle is the tissue with the highest calorie consumption and most active metabolism in the body. Maintaining sufficient muscle mass (Fat-Free Mass) allows you to consume more energy even at rest, making it easier to manage your body shape.
• Strengthen Bone Density: Resistance exercises provide benign stimulation to bones, enhance bone density, and effectively prevent osteoporosis and joint injuries.
• Enhance Physical Function: Stronger core and limb strength means you will feel more relaxed and less fatigued in daily life (such as carrying heavy objects, climbing stairs).

Evaluation Standards in PeakWatch

We have set weekly target durations based on sports science recommendations. Even fragmented practice time will be accumulated into your health progress:

• Low: Less than 15 minutes per week. If you are in this range for a long time, the rate of muscle loss in your body may be faster than the rate of growth.
• Good: 15 to 60 minutes per week. This is a very healthy starting point, sufficient to maintain the status quo and delay muscle atrophy.
• Excellent: 60 to 90 minutes per week. This means you have good exercise habits and can significantly improve strength reserves and maintain efficient basal metabolism.

How to Start Training

You don't necessarily have to go to the gym. A 15-minute bodyweight workout at home, such as wall sits or planks, will also be counted in the duration by PeakWatch. It is recommended to take turns exercising major muscle groups of the whole body (chest, back, legs) and leave enough recovery time between two high-intensity training sessions.

Observe with Fat-Free Mass

It is recommended that you combine the "Fat-Free Mass" trend in the app to read this indicator. If your strength training time meets the standard while Fat-Free Mass remains stable or rises, it indicates that your training plan is very effective.

参考文献

World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour.

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