Posted on 12/05/2018 9:29:37 PM PST by Tolerance Sucks Rocks
The fountain of youth just might be filled with sweat: Certain types of exercise can help you age better, new research published in the European Heart Journal suggests.
In the study, researchers enrolled 266 young, healthy participants who were generally inactive. Then, they split them into four groups: an endurance training group, a HIIT group, a circuit-based weight lifting group, and a sedentary control group.
The three exercise groups performed 45-minute sessions three times per week (the control group continued doing what they were doing, which, well, wasn’t much). At the end of six months, researchers looked at the lengths of their telomeres—the caps at the ends of our chromosomes, which serve in protecting our DNA from deterioration—as well as activity of telomerase, an enzyme that helps replenish lost telomeres.
The researchers discovered that both telomerase length and activity increased by two- to three-fold in the endurance and HIIT training groups compared to the sedentary group.
(Excerpt) Read more at runnersworld.com ...
Exercise, instead of sitting around eating chips and playing with your phone, is better for you. DOH!!
https://en.wikipedia.org/wiki/High-intensity_interval_training
They mention nitric oxide. If you read Dr. Mercola a lot, he’s a big proponent of the Nitric Oxide Dump (it’s a HIIT workout) for mitochondrial health/anti-aging.
Ping
The message here.... to me at least is take a fast walk every day or as often as your work schedule permits. My goal is to walk 90 minutes plus as often as possible. Was 103 minutes the other day.
Listening to political podcast stuffs on my Sandisk MP3 player.
https://www.bestbuy.com/site/searchpage.jsp?id=pcat17071&st=sandisk+mp3+player
Dr. Mercola..... a good guy on health
Oh ho, so runner’s world thinks endurance is better than lifting, does it? Well, if you have only 15-20 mins to train, I’m sticking with my lifting thank you.
Agreed
bookmark
I engage in HIIT 5-6 times a week:
2 minute cycles
30 seconds High Intensity
90 seconds “normal”
HIIT program for 20-25 minutes
ALWAYS USE A HEART RATE MONITOR - a chest strap monitor is best.
Polar makes a quality HRM and provides smart phone apps to monitor and track your progress.
Yup!
I lift and do dashes of just 150 meters or so up a hill.
SUPER HARD..!
I started HIIT training at age 63. Made a huge difference in my life.
Athlete in prior life, but became a tad sedentary.
Totally recommend HIIT
Weight training is also important to avoid the wasting of muscle and to build more bone - especially in the hips and thighs. Without too much effort to design your workout, it can be made into a HIIT workout, giving one the benefit of both.
this is what surprised me from the article. It said the weight training group in the study was doing "circuit" type weight training. True high intensity circuit training with weight is one of the most intense, grueling type of HIIT training there is. I'd be interested to know just what type of circuit training they were doing.
That is unless you are walking up a mountain.
Not true for me because I have other tricks up my sleeve. iirc you do intervals?
I saw someone wearing one the other day. or maybe it was his Fone. But it was strapped across his chest with a black band of sorts. As in you don't want to keel over prematurely while out trying to improve your health.. lulz
I was already extremely fit before I started HIIT. Did long cardio everyday with lots of interval work (but not at the all-out HIIT pace).
After I started the HIIT program, I was doing it 3 times a week as part of my hour long cardio (bike on an indoor trainer). My HIIT was similar to yours (30 seconds all out, followed by a few minutes at my standard pace for recovery - repeated 4 times in the last 20 minutes of my hour-long cardio).
In addition to HIIT, I still did cardio and weight lifting everyday.
After being out for a week to recover, I started back a week ago. I have cut the HIIT part back to just hard hill work instead of 30 second bursts of all-out barf inducing pace.
My point in this is that HIIT can result in burnout. I did not know this.
I thought that if I overdid it I would simply feel tired and then, if that happened, I would take a day off.
I didn't know that it could reduce your resistance to infection...but I found out that it could.
As I aside, I second you recommendation of a Polar HRM. Have used one for many years.
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