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Steady-State Running and HIIT Have Some Serious Anti-Aging Effects
Runner's World ^ | December 5, 2018 | Elizabeth Millard

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 ...


TOPICS: Business/Economy; Chit/Chat; Health/Medicine; Miscellaneous; Outdoors; Science; Sports
KEYWORDS: cells; exercise; experiment; hiit; running; telomerase; telomeres; training
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To: dennisw
Yep. Overdid it a while back.;-)

See my post #19.

For a while way back I lived in Vermont. Did a lot of walking up mountains and snow shoeing. Great exercise.

I live in flat country now. No fun walking in flat country.

21 posted on 12/06/2018 5:52:35 AM PST by RoosterRedux
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To: Tolerance Sucks Rocks

For my workout I roll a large boulder up my nearby hill.

It always rolls down the other side.

Then I roll it up again.

It’s mythological...


22 posted on 12/06/2018 5:53:36 AM PST by BBB333 (The Power Of Trump Compels You!)
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To: All

See my post #20. Nitric Oxide Dump, with video.

This is pretty intense at the rate he does it, but you can start out as slow as you want and build up repetitions and speed. No hurry. You’ve seen several people on this thread mention burnout from overdoing it. Take it easy and don’t try to get there too fast.

https://www.mercola.com/calendar/2018/fitness.htm


23 posted on 12/06/2018 6:01:06 AM PST by Right Wing Assault (Kill-googl,TWITR,FACBK,NYT,WaPo,Hlywd,CNN,NFL,BLM,CAIR,Antifa,SPLC,ESPN,NPR,NBA)
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To: Tolerance Sucks Rocks

I think you need all sorts of different exercise to be as healthy as you can. Resistance, HIIT, stretching, and endurance.

I alternate between running and kettlebells for a couple of months and then go lift heavy for about the same, 4x a week.

I kind of like Pavel Tsatsouline’s methods. My goal is to balance Strength, flexibility, and endurance.


24 posted on 12/06/2018 6:04:31 AM PST by RedStateRocker (Nuke Mecca. Deport all illegals. Abolish the DEA, IRS and ATF,.)
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To: Yaelle
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.

It's not Runner's World's idea. They're reporting what researchers found:

https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehy585/5193508

Not saying lifting is isn't good. It is well known that older people who lift have a better life. Better balance, fewer falls, able to lift and carry things, etc.

One good thing about the workout in the video I posted in #20 is that it requires no equipment.

25 posted on 12/06/2018 6:16:41 AM PST by Right Wing Assault (Kill-googl,TWITR,FACBK,NYT,WaPo,Hlywd,CNN,NFL,BLM,CAIR,Antifa,SPLC,ESPN,NPR,NBA)
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To: Blueflag

Yup, you want to feel awesome all the time, 4x5min of death once a week.


26 posted on 12/06/2018 6:23:04 AM PST by Technocrat (Trump-Reagan 2016. Because you're fired.)
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To: RoosterRedux

Good post, RR.

I only do weights 3 times a week...just to avoid burnout of HIIT and weights everyday. Plus, I’ve always allowed 48 hours between weights to allow the muscles to recover.

Growing up, I was an All-Star athlete and in my 30s began running 25 miles a week...until one day my shins gave out and I almost had to crawl home. These daze I “run” on an elliptical.

Quick aside...

When I was 12, I was not only the best LL player on my team but chosen as one of the best in the entire city (pop 400,000). I had dreams of becoming a ML baseball player...until this petite blonde moved next door and changed my priorities.

btw, my LL team had a catcher who later became a starter for the LA Dodgers...his name was Steve Yeager. I was the better BB player with a .800 batting average vs Steve’s .200 or so...but he had a hellava arm that would burn my glove at 2nd base!


27 posted on 12/06/2018 6:29:03 AM PST by newfreep ("INSIDE EVERY PROGRESSIVE IS A TOTALITARIAN SCREAMING TO GET OUT" @HOROWITZ39, DAVID HOROWITZ)
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To: RoosterRedux
I live in flat country now. No fun walking in flat country. 

There is lots of fun walking in flats-ville. You need a sandisk MP3 player. You load some good stuff from youtube on it. Into the podcast folder- section!  Here is yr your tube to MP3 converter. Is at free grab apps    I load stuff like like Dan Bongino  /  Tucker / Sean Hannity / Victor Davis Hanson / Jordan Peterson.... Their broadcast from the previous night Tuck/Sean. All on you tube! But you have to know how to search...filter via "posted one day ago"

>>>  https://freegrabapp.com/

 

28 posted on 12/06/2018 6:46:05 AM PST by dennisw
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To: newfreep

Vy impressive baseball story. And I know what you mean about getting side-tracked by purdy gurls.;-)


29 posted on 12/06/2018 6:47:30 AM PST by RoosterRedux
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To: newfreep

Thanks! Great account! In little league I kinda threw out my right arm.


30 posted on 12/06/2018 6:48:16 AM PST by dennisw
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To: BBB333
On the side of the Bitterroot Mountains here. I walk down to the bottom of my property, across the creek on one bridge and back on the other. Don't need ice cleats on my boots yet but that time is coming. Take the dog with me and she loves it. Think I'll do two cycles today. It's cold here, 10 degrees now, but sunny. That, and thermals, helps. I've slacked off a bit since hunting season and need to get back in shape a bit. Those holiday parties don't help.

Probably colder out your way.

I've got lots of boulders here if you get bored of yours. But if you in-Sisyphus on pushing your own I get it.

Have a Merry Christmas and Happy New Year, FRiend.

31 posted on 12/06/2018 7:13:18 AM PST by Comment Not Approved (When bureaucrats outlaw hunting, outlaws will hunt bureaucrats.)
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To: Comment Not Approved

Thanks!

Marry Christmas and Happy New Year to you as well!


32 posted on 12/06/2018 7:25:06 AM PST by BBB333 (The Power Of Trump Compels You!)
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To: gaijin

I used to do those sprints too! Uphill barefoot on grass! So fun! And done so fast, but I don’t have enough time to do those - requires another 1/2 hour of paid caregiving if done in the safe daylight. I literally cannot take walks at this point.


33 posted on 12/06/2018 7:25:07 AM PST by Yaelle
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To: RoosterRedux

I think walking is a BENEFIT of being fit, not a way to do it so much. For instance, touring a new city or hiking in nature. You have an easy, wonderful day of even hilly walking, when you generally work out.


34 posted on 12/06/2018 7:34:32 AM PST by Yaelle
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To: Yaelle
That's a good way of looking at it.

I'm just a cardio addict.;-)

BTW, knowing that you are a weight lifter from your comment upthread, I would be interested in your take on a workout experience I had.

I think I have found that mixing cardio and weight lifting gives me a much better lifting workout.

I came to that conclusion because when I interspersed my cardio with the same weights and number of reps I normally do in my lifting routine, I was very sore the next day.

What I would do during a long cardio session is jump off my bike (mounted on my bike trainer in my den) and run over to my weights and start lifting. I would do one set of one exercise and then quickly jump back on the bike. I would repeat every 4 or 5 minutes until I had done 3 sets of each lifting exercise.

I noticed my heart rate would jump up approximate 10 beats per minute at the end of the lifting phase.

I thought that the soreness must have been either because I was lifting more intensely OR because the chemicals in my blood from the cardio had some kind of effect on my muscles when I lifted. BTW, I like the soreness because it means I was getting a better workout than usual.

Strange experience anyway.

I have started doing all my lifting that way but it is too early to know if there is a big long-term benefit.

35 posted on 12/06/2018 8:12:54 AM PST by RoosterRedux
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