Can 10 minutes a day add 1 year to your life?

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Here’s what’s going on in today’s edition:

• Life expectancy and exercise

• Cable machine exercises for bodybuilding

• Posing your way to a calorie deficit

Health and Wellness

10 Minutes Buys You a Lot

When it comes to life expectancy, small amounts of physical activity can make a big difference in the world. And if a new study is to be believed, it can add time to your life calendar, too.

How small, and how big? Well, the study suggests that simply adding 10 minutes of exercise a day can potentially lengthen your lifespan by a full year. While hardly a conclusive study (read the fine print), it does jive pretty well with the general concept of exercise — pretty much any exercise — being a net positive. Find out more about the study itself and how increased activity levels could potentially lead to a longer, happier life.

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Exercise Selection

Cable Plan

While you may think of a bloody-nosed deadlift when powerlifters are mentioned or rapid-fire snatches at the mention of CrossFit, nothing evokes the sentiment of bodybuilding quite like a pair of Zubazz and a cable cross machine. And if the thought of getting a full-body pump on a single cable machine piques your curiosity, today is your lucky day.

The 10 exercises below are the foundation of cable machine training for hypertrophy. Integrating these into your workout won’t, technically, mean you need to wear a fanny pack with a tin of tuna perpetually tucked inside it, but they will get you well on your way to a bodybuilding physique.

Lat pulldowns may be the most ubiquitous of all cable exercises, but triceps kickbacks and overhead triceps extensions can’t be far off. You can even hit your abs more easily with cables than any other machine out there. 

With its ability to smoothly isolate muscles, the cable machine is like manna from heaven for anyone looking to pop muscles out of a string tank top.

Bodybuilding

Posing Is the New Jogging

The typical view of bodybuilding as a sport can sometimes be a dim one. While nobody doubts the training and mental fortitude needed to compete, the actual act of throwing on some speedos and flexing in front of a crowd is sometimes looked down upon.

However, new research indicates that posing like a bodybuilder isn’t just some narcissistic endeavor. Scientists found that the exertion levels needed to pose actually compare well with jogging. 

Now, should you throw out your treadmill and running shoes in favor of some posing trunks and a full-length mirror? Well, just read the article before you make any rash decisions.

Everything Else

O-Town

• Are you ready for the 2024 Mr. Olympia? Keep tabs on this page from October 11-12 to get live contest results of all 11 bodybuilding divisions.

• The drag curl is a popular addition to a biceps-seeking population. Learn how to properly execute this long-stretch-based curl variation.

• The term “muscle memory” is thrown around a lot, but what exactly is it, and how does it help you in the long term?