Researchers have found that short-burst exercising might have rejuvenating effects but there can be such a thing as too much intensity
Whats the story?
A squad of scientists in the US say they have found that high-intensity interval develop, also known as HIIT, can slow down ageing.
What is HIIT?
It involves alternating between very intense spurts of action and a more leisurely pace during exercise.
Can it really slow down ageing?
Well, it wont freeze you in time. More precisely, the team discover that HIIT helps to rejuvenate protein-building mills in our cells, known as ribosomes, and boosts the energy-producing capacity of our cells powerhouses, known as mitochondria. As we get older, the capacities of our mitochondria to produce energy dwindles. This analyze suggests HIIT can help to reverse the age-related changes seen in mitochondria.
How did they figure this out?
They took healthy participants from two age groups and asked them both to complete 12 weeks of exercise. One group just did HIIT, involving cycling and treadmills, another did weight training, and the last did a moderate level of both. In total, 29 adults aged 18 -3 0 and 23 adults aged 65 -8 0 completed their allotted regime. The researchers took a host of health and fitness measures before the regimes started and compared them with outcomes taken 72 hours after the regimes had ended.
What did they find?
All three types of exercising increased the lean body mass for both age groups, and increased insulin sensitivity indicating a lower hazard of developing diabetes. Those who undertake either weight training or the mixed exert regime also showed an increase in muscle strength something known to decline with age and contribute to debility. Meanwhile, both age groups who undertook HIIT, whether alone or in the mixed regime, ensure an increase in the rate of oxygen they consumed while pulling out all the stops a good measure of cardiovascular fitness. The younger participants who undertook HIIT alone watched an increase in their peak oxygen intake of 28%, while the older group saw an increase of around 17%. For the mixed regime, the above figures were 17% and 21% respectively. Those who undergo HIIT also proved it improved the energy-producing capacity of their mitochondria.
Improved by how much?
For the individuals who undertook HIIT alone, the capacity of the mitochondria increased by 49% for younger participants, and by an even higher 69% for older participants. Merely the younger participants in the mixed-exercise group had an increase in mitochondrial capability, with a boost of 38%.
Can we bottle this?
The researchers behind the run have suggested that might one day has become a prospect, but its unlikely to be soon.
So should I rush out and take up HIIT?
That depends. Exercising is known to be good for many aspects of health, from preventing heart disease to reducing the risk of Alzheimers. But this study sheds further light on why exercise is beneficial, and emphasises that different types of exercise is available with different benefits. While HIIT boosted mitochondrial activity, weight develop was better at improving muscle strength. The NHS recommends that adults should do 150 minutes of moderate exercising a week( or 75 minutes vigorous activity ), plus strength exerts. So while moderate exert might not have the same effects on your mitochondria as HIIT, it could still help you live a longer, healthier life.
Arent there a few very concerned about HIIT? Andrew Marr said he was doing intense exercise just before he had a stroke …
HIIT is not for everyone before you start such training exercises regime, it is worth discussing it with your GP, especially if you have any pre-existing medical conditions. While the majority of strokes occur in those over the age of 65, around a quarter occur in younger individuals Marr was 53. Marr said the symptoms of his stroke began after an intensive session on a rowing machine. It is possible that the workout was linked to the stroke for example, he might have burst a blood vessel. Dominic Brand, director of external affairs at the Stroke Association, says: We know that damage to the artery in the neck is one possible cause of stroke in younger people. It is known as carotid dissection, and although it sometimes happens for no clear reason, it may be the result of a sports trauma in Andrew Marrs case, possibly caused by his vigorous exert on a rowing machine. But, Brand adds, this cause is rare, and in fact exercising can reduce the risk of stroke. We recommend that people do 30 minutes of moderate exercising, such as a brisk walk, five times a week, he says. Feeing a healthy, balanced diet and getting your blood pressure checked regularly can also go a long way to keeping your stroke hazard down.
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