Research from Harvard University shows that men who can do 40 push-ups in a row have a 96 percent lower risk of heart disease. Now you're probably thinking: I'll never be able to do that. But in reality, after 4 weeks, you can do 40 push-ups in a row.
The research was published in 2019 by the Harvard T.H. Chan School of Public Health at Harvard University in Boston. The researchers analyzed health data on 1,104 active firefighters, collected between 2000 and 2010.
Their average age was 39.6 years and average BMI was 28.7. At the beginning of the study, the number of push-ups they could do was measured. Thereafter, each man underwent annual physical examinations and completed regular questionnaires about his health and medical activities.
40 push-ups reduce the risk of heart disease by 96%
The result is amazing. According to the study, active middle-aged men who can perform more than 40 push-ups a day are 96% less likely to develop heart disease than men who do not do more than 10 push-ups.
It even goes so far that doing more than 40 push-ups a day reduces the risk of cardiovascular disease (for middle-aged men) more than cardio training on a treadmill. Read the entire study here.
Timeline: Four weeks of push-ups and you're done
We feel pain in our shoulders just thinking about it. But it's not difficult to get to 40 push-ups in a row. After four weeks you're there, according to Men's health. Three workouts per week, with at least one rest day between training days.
Each exercise consists of 5 to 9 sets. You can change that, as long as you build up gradually. Doing 40 push-ups at once is not a good idea for your heart or muscles.
Week 1 – 13 times in a row
After the first week, you should be able to do a series of 13 push-ups in a row. During your training days, first do four sets of 11, 12, 9 and 9 reps. Rest 60 to 120 seconds between sets.
The second week – 20 times in a row
After two weeks, you should be able to do 20 push-ups in a row. Before taking on the challenge, perform 4 sets of 16, 17, 14 and 14 reps. Rest 60 to 120 seconds between sets.
Week 3 – 28 times in a row
At the end of the third week, you will do 28 push-ups. But first you need to do 4 sets of 22, 26, 20 and 20 repetitions respectively. Rest 60 to 120 seconds between sets.
Week 4 – 40 consecutive push-ups
After four weeks, you can do the sacred set of 40 push-ups in a row. But first you need to do 4 sets of 29, 33, 29 and 29 repetitions on training days during the week. Rest 60 to 120 seconds between sets.
Up to 100 push-ups
bee Men's health They are much more muscular than they are Ethics. Do you aspire to that too? Then check how the weekly schedule continues For 100 push-ups in a row.
