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If you want to protect your mind and body from the ravages of time, there is one thing you need to do above all else…
And it’s not visiting your dermatologist for bimonthly Botox shots or spending a wad of cash on the latest anti-aging secrets of Hollywood’s most glamorous. That kind of thing is a facade that doesn’t get to the underlying causes of aging.
The thing that can… literally down to the cellular level?
I’m sure you already know that exercising regularly is critical to your health. It strengthens your immune system, improves your brain health, squelches chronic inflammation, helps you avoid disease and increases your lifespan. But you may not fully grasp just how effective exercise is at turning back the hands of time too…
Stay young with high-intensity interval training
A recent study from researchers at the University of Oregon and the Mayo Clinic found that one form of exercise, in particular, provides powerful anti-aging benefits.
It’s called high-intensity interval training (HIIT) and it can produce results better than any anti-aging medication or supplement money can buy.
High-intensity interval training is a workout that alternates between periods of high-intensity exercise and periods of low-intensity exercise. This style of exercise has a wide range of scientifically proven health benefits, including enhanced heart health, better blood pressure, improved insulin sensitivity, less abdominal fat and healthier body weight.
And when you consider all the ways high-intensity interval training enhances your health, it’s no surprise really that it’s having a measurable effect on your body’s biological aging process too…
In their study, researchers studied the effects of three different types of exercise on men and women from two different age groups. The younger group included people between the ages of 18 and 30 years old and the older group included people between the ages of 65 and 80 years old.
People in both age groups were asked to take part in one of three different types of exercise: high-intensity interval biking, strength training with weights or a combination of strength training and interval training. Afterward, researchers took muscle cell samples from each group’s thigh muscles and here’s what they found…
Both younger and older study participants who engaged in high-intensity interval training saw a substantial improvement in mitochondrial capacity. That means high-intensity interval training caused their cells to make more proteins which allow their mitochondria to produce more energy.
According to researchers, this basically stops aging at the cellular level. That’s because typically, as you get older, your mitochondria’s ability to produce energy decreases, as does your ribosomes’ ability to produce the proteins necessary for muscle growth. This leads to the physical deterioration associated with aging.
But high-intensity interval training flips the switch on this deterioration, leading to more youthful cells and tissues in your body.
“Based on everything we know, there’s no substitute for these exercise programs when it comes to delaying the aging process,” said study senior author Sreekumaran Nair, a medical doctor and diabetes researcher at the Mayo Clinic in Rochester, Minnesota. “These things we are seeing cannot be done by any medicine.”
Getting started with high-intensity interval training
To keep your cells young and your muscles strong, begin your high-intensity interval exercise routine today. If you’re looking for a simple way to get started, check out Easy Health Options contributor Dr. Mark Wiley’s 3-minute HIIT workout that shapes you up.
And if you want to reap the anti-aging benefits of HIIT exercise, but you’re having a hard time motivating yourself, play a little mood music to get yourself going. Research shows listening to music makes adjusting to a new HIIT routine easier, which means you’ll be more likely to stick to it.
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“How exercise—interval training in particular—helps your mitochondria stave off old age.” MedicalXpress. https://medicalxpress.com. Retrieved March 7, 2017.
Robinson, et al. “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.” Cell Metabolism, 2017.
“High-Intensity Interval Training.” American College of Sports Medicine https://www.acsm.org. Retrieved March 7, 2017.