A study shows that the fewer sit-ups one can do, the higher the all-cause mortality risk; here’s how to get a strong core which will then help lengthen your lifespan.
The “core” pertains to the lower back and abdominal musculature and is recruited during sit-ups, the ability of which is correlated with all-cause mortality (School of Kinesiology and Health Science).
Here’s a brief quiz: Which is more effective at strengthening the core: sit-ups, floor crunches and seated machine crunches, done four times a week for many repetitions?
OR…deadlifts, chin-ups and pushups, done twice a week for only 8-12 repetitions?
Answer: deadlifts, chin-ups and pushups. Surprise!
Yes, you read that right. If you engage in compound exercises such as these, then over time, as you get stronger, you’ll be able to knock off sit-ups without even practicing sit-ups.
That’s because deadlifts, chin-ups (or pull-ups) and pushups work the core!
Now, you’re probably thinking, “But wait … I can’t even DO chin-ups and pushups! And what’s a deadlift?”
Deadlift. Freepik.com/pressfoto
You can learn to do chin-ups (and pulls). It will take time, but it’s so well worth it because this exercise helps sculpt the body and blasts fat.
Have you ever seen a woman, who can do chin-ups or pulls for repetitions, who didn’t have a great body?
Next time you see a man knocking off this exercise for reps, note what kind of physique he has!
Same with pushups. Every woman I’ve ever seen who can perform a set of pushups with military form had a good body.
Freepik.com
If you want to master sit-ups, then do these compound exercises, because they will sculpt and tone every major muscle group, as well as burn a lot of calories.
The bonus of developing strength to do many sit-ups is exactly that: a bonus.
Anyone can do a deadlift; the issue is patience with learning the form, and then progressing with weight load.
You can learn to do a pushup, then progress from there. All three of these exercises target the core.
In a deadlift, the posterior (lower back) of the core is targeted more. In a chin-up or pull, the front of the core (abs) is targeted more.
If you know someone who can do chins for reps, ask them how much they “feel it” in their abs whenever they lower back down (assuming they lower all the way to a true hang).
Pushups hit the core about equally (lower back and abs). Other exercises also hit the core, such as squats, lunges, reverse rows, bent-over barbell rows, standing overhead presses, stability ball dumbbell presses and sprint interval training using running as the modality.
Why are sit-ups linked to all-cause mortality?
The study authors (Katzmarzyk and Craig) offer only conjecture, because pushups were not correlated to all-cause mortality in their study.
The researchers adjusted for waist girth, and the results still came out the same: The fewer sit-ups that subjects could do, the higher the all-cause mortality rate in the ensuing years.
Though pushups, at least in this study, were not linked to all-cause mortality, they can still be an integral part of an overall fitness program, as this exercise works the core, plus chest, shoulders and triceps; that’s a lot of muscle getting worked at once.
Freepik.com, drobotdean
