The anti-aging market is one of the biggest in today’s world, with countless potions, creams, supplements, devices, and other treatments designed to delay the aging process. But new research shows that the most effective way to keep your cells young may simply be to adjust your workout.
Benefits of Exercise
We’ve long known that exercise keeps us healthy: it improves sleep and the immune system, and can even extend your life. However, until now, we didn’t know which specific types of exercise had the power to halt aging at the cellular level. In a study published earlier this year in the journal Cell Metabolism, high-intensity interval training (HIIT), specifically in aerobic exercises such as biking and walking, was shown to increase the activity of mitochondria as well as the function of ribosomes, which are key to energy production and the ability to retain muscle mass. Mitochondria and ribosomes typically deteriorate with age, which increases fatigue and muscle-wasting. Specifically, mitochondria are the powerhouses of cells, and when they fail to function properly, many age-related diseases can develop.
High Intensity Workouts
HIIT workouts consist of high intensity bursts of cardio, followed by periods of rest. For example, the intense exercise may last seconds or minutes long and is intended to get you to between 80 and 95 percent of your maximum heart rate. The rest period is equal to or greater than the period of exercise.
The study looked at men and women in two age groups—younger participants who were 18 to 30 years old and older participants who were 65 to 80—and divided them into three different exercise programs: high-intensity interval training, strength training with weights, and high-intensity interval training along with strength training. The fourth group—the control group—did not exercise. The researchers measured their muscle mass and insulin sensitivity, and even biopsied their thigh muscles. After three months, they found that HIIT had the most impressive effect on mitochondria—the younger participants improved their mitochondrial capacity by 49 percent, and the older group had a 69 percent increase. So, the older you are, the more you benefit from this type of exercise. HIIT also improved insulin sensitivity, which is associated with a lowered risk of diabetes and obesity.
However, strength training was more effective at building muscle strength, and even though the study wasn’t designed to provide exercise recommendations, researchers remarked that a combined exercise regimen of HIIT and strength training could be the most beneficial for staving off the effects of aging. The study’s senior author, Dr. Sreekumaran Nair, noted that the more deteriorated cells were, the more they were “corrected” by exercise, which suggests it’s never too late to take up a new exercise regimen and reap the benefits.
Fighting Symptoms of Anti-aging
Whether you’re dealing with common symptoms of aging such as fatigue and loss of muscle mass, or you simply want to remain robust into middle and old age, starting a fitness and nutrition regimen that is adapted to your specific needs can help. The physicians of the BodyLogicMD network customize these programs for their patients and may prescribe treatments such as Sermorelin and Sarcotropin, which help improve muscle mass and increase energy. Contact an expert within the BodyLogicMD network today and start enjoying the benefits of a younger, healthier body.