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 ...
After spending my youth and adult life, exercising, eating right, staying lean, not smoking, not drinking alcohol, no drugs, I still got bad knees and had to overhaul my heart.
I asked my doctors why, after all that, I still got these maladies. They told me that what I did during my life, only delayed a little or reduced the impact a little, of the ailments I eventually got. Losing the cartilage in both the knees, my heart issues and even my cholesterol, which happens to be low in my whole family, were from my genes, my parents, not my lifestyle.
Couldn't have avoided the medical problems with all the good lifestyle choices and exercise in the world he said.
My point is, don't kill yourself exercising, trying to keep from getting old. We all get old and die, no matter what. Trying to avoid it is not possible. :-)
ru under or over 70?
Under. Why?
You must be Irish to have so much great hair :)
There are “studies” which say it is what you EAT that determines health MORE THAN how much you exercise....I’ll bet the older ladies profiled in the article in this thread never “exercised” a day in their lives...BUT, I’ll bet they were on their feet a lot, gardening, cooking, tending home, etc. Sitting seems to be a major “killer.”
cause i’m older and it is hard to do all that esp the gardening part here in the hills of nc.
i love doing strengthening exercises which is great for wt loss; it is the hi/lo intensity that gets me. That is hard. I’m great at endurance but the sprint is hard. I have a friend who is young and she can go fast on those machines. There is absolutely no way I can go fast even when younger; but I am like that bunny that goes and goes. What i do as hi intensity is low intensity for my friend.
I hear you. I’ve always been very active but I’ve noticed that since I turned 40, every five years or so seems to have an impact. I have less energy and recovery takes longer. I’ve never been a sprinter, so endurance has been my strength and I’m OK with that, because I like the time spent in the zone.
I was a runner when I was younger, but now I walk on the treadmill. I also have an old skiing injury, which has been a problem from time to time. All that being said, it has always been my belief that exercise is beneficial at all stages of life.
Best of luck to you. :)
Almost there.
Would try HIIT but the knees wont handle its.......so
I do tread 2 miles/weights/machines 3 days and 375 to 500 ygs(depending on how tired I get)about 30 40 minutes in the pool for 2 days.
When the snow clears I do a mile nature trail up the road instead of the tread, its boring.
I am like another poster, when I miss a day for whatever reason I can tell the dif.
Also there are guys well into that 70 range and into the 80’s that make me look like a wimp in the pool.A few don’t blast up and down the lanes but they are in there for an hour plus.
Try to find a pool and give it a try.....
Just stay off the roads.
No - I am still amazed that I wasn’t stung. They got caught in my hair and so as I ran I was trying to squish them and hit them before they could make it to my scalp. Didn’t get the first sting. The bad thing was I had driven to that clearing and parked my car right behind the hives. So I had to walk all the way back, hoping they had calmed down enough for me to retrieve my vehicle :-)
I guess they think if you live long enough lay in bed bald toothless waiting for somebody to feed you and change you is reverseing the aging process
I read about Tabata’s HIIT but found it too difficult at the beginning. Dr. Tabata used his program training Olympic athletes and the results were convincing. You go all out for 20 seconds then recover for 10 seconds. 6 series like this is the minimum to see a training effect. At 60 years of age and with arthritis I tried instead a better alternative, the 10-20-30 series to begin my HIIT: walk for 30secs, then jog for 20secs, then sprint for 10secs. This I could do! Repeat 8 times.
Very soon I found I could go further, and I was losing weight dramatically (over 2 pounds per week using the “carbohydrate addict’s diet”). Then at the end of a 10-20-30 series I added a Tabata series with success. After some days like that, I began doing more series each day.
Then I started with Tabata for 12 series then up to 12 series more of 10-20-30. After about 9 weeks and losing over 22 lbs., now I run an 8 minute mile first and add a tabata series.
Let me recommend this “10-20-30” idea to you. It is simple and effective. It only takes a few minutes, and it really works!
Tabata is my training plan.
I bike, row, and run (and lift weights). All in Tabata form (loosely).
I say loosely because at 68 y/o, I push hard but hard varies depending on how I feel.
I listen to my body.
I can remember my parents saying years ago before they passed away, that they thought our whole family was of English origin.
But that could have meant anything.
I’ve never had bees chase me that far before. It’s funny NOW.... lol
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