Posted on 03/26/2017 6:54:33 AM PDT by RoosterRedux
Many of us have tried high-intensity interval training (HIIT) at some point, even if it was just a boot-camp class our friend dragged us to. But a new study suggests that we may want to incorporate those workouts — which include short bursts of intense exercise, followed by stretches of more moderate activities — into our regular fitness routines, since they’ve been shown to reverse the aging process.
Published in the journal Cell Metabolism, scientists from the Mayo Clinic recruited an equal number of women and men to participate in the study, and split them up into two groups: young (18–30 years) and older (65–80 years). The researchers then divvied the participants up another time, into three groups partaking in different exercise routines for a 12-week period.
One group participated in HIIT, which involved three days of cycling (high-intensity bursts fused with slower-paced intervals) and two days of treadmill walking each week. Another group focused on resistance training that consisted of two days a week of lower- and upper-body exercises, and the last group did a combination of the two — cycling less strenuously than the first group and lifting fewer weights than the second, for a total of five days of exercise a week.
At the end of the 12-week period, participants in each of the groups had improved overall fitness. However, those participating in high-intensity interval training saw the most benefits. The younger HIIT participants had their mitochondrial capacity — which helps the body create energy — increase by 49 percent, while older volunteers saw a 69 percent increase. The overall HIIT group also saw their insulin sensitivity improve, which means they potentially lowered their diabetes risk, and they had an increase in ribosome activity (which helps build proteins that create muscle cells).
(Excerpt) Read more at nymag.com ...
I increased my bone density average of 7 percent in 2.5 years. ..from 72.5 with a similar routine
Laz is pickled.
The HITT exercise routine basically follows how we, as a society before industrialization, would live. Most rural people would have short periods of hard chores, followed by longer periods of easier chores.
The only person who is not aging is Trump, and he’s not on an exercise program or special diet, as far as I know.
A few sprints per week cause powerful changes in the body - including the cellular mitochondria, which are a key biomarker of aging. The sprints don’t have to be running (if you have a bad joint), but any effort that will leave you exhausted and gasping for air (cycling, rowing). They are hard to recover from, so you can’t do many sprints - but they have powerful effects.
Even a few 30 second “all out” efforts per week are enough to do a lot of good. One way, is to end your aerobic sessions with an all out sprint to the finish. The common way is to cycle intense and recovery intervals in a workout, like 30 seconds hard and one or two minutes easy, 3-12 times (depending on fitness).
If you are competitive in some sport, 3-5 long minute hard intervals (at VO2 Max pace) produce some additional changes that further improves VO2 Max - but for health, general fitness and longevity, short intervals alone are plenty.
It is a common athletic training approach to do short intervals one day per week, and longer intervals another.
“Acting one’s age” and never sprinting allows/causes mitochondria to atrophy - even more than one visibly loses muscles, and even more than one loses bone density, as you age. Lots of the degeneration and diseases associated with aging are from the slowing and thinning out of mitochondria, which are the powerhouses of the cells - including dementia.
So stoke your fires by revving the engines periodically - it gives benefits that no amount of long, slow distance can.
Worth noting!
Worth noting!
You are and will be who born ya'.
I was a marathoner my whole life. I did strength training and yoga regularly. Until I had to have both knees replaced and a quadruple open-heart bypass and valve repair surgery, where I almost died, 8 years ago. My docs said it was in my genes for my knees and heart to fail at 62 and 63, not the exercise. Both happened to my dad at the same ages and he never exercised a day in his life.
Now I walked briskly for 40 minutes everyday and do weight training 3 times a week. I watch my weight and don't eat any processed carbs, starches or sugars. Sugars are the bane of the human body.
I am 70 years old now but I am mistaken for 54-56 quite regularly. The biggest factors, why I "look" younger? My wife says it's my oily skin (prevents so many wrinkles) and I have a full head of long, thick hair. No balding, thinning spots or receding hairline. My dad died at 80 with a full head of thick hair. He looked 65 or so, when he passed away.
So look to your parents for how you will turn out in old age. Their ailments will be yours as well.
Genetics loads the gun lifestyle pulls the trigger.
“Use it or lose it” holds true again
Hahaha...my first laugh of the day! Thx. Did you get stung?
Ask Laz
I love my 12 minute HIIT routine. Replaced my gym workout with it. Can do it in my jammies...and really gets my heart rate going...don’t have to get dressed for the gym like I do for Pilates 2x a week.
Ok goody. So I get to die at 90 instead of 88
Try having 70 and 80 year olds do these work outs
for later
Bump
Placemark.
Most folks think I am significantly younger than I am.
Yes
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