High-Intensity Interval Training (HIIT) Reverses Aging
Mayo Clinic study shows that high-intensity aerobic exercise performed in short intervals can reverse the aging processes.
The Mayo Clinic has determined that intense aerobic exercise has the potential to reverse the aging process in adults. Though everyone knows exercise is beneficial, there are plenty of questions regarding which types of exercises are the best and what age groups benefit the most from specific exercises. According to the Mayo Clinic, high intensity cardio can reverse some cellular aspects of aging
The Study's Aim
The purpose of the study described above was to pinpoint evidence that would assist in the development of exercise recommendations and targeted therapies for people of varying ages. Researchers monitored molecular and metabolic alterations in individuals of varying ages across a period of about three months. They collected data 72 hours after those in randomized groups performed an array of different exercises.
Mayo Clinic researchers tested high-intensity interval training (HIIT) against combined training and resistance training. Each style of training boosted lean body mass as well as insulin sensitivity. However, HIIT and combined training heightened aerobic capacity as well as mitochondrial functionality for skeletal muscle. This is especially important for senior citizens who often endure declines in mitochondrial content and functionality.
HIIT even boosted muscle protein content that improved energetic functions and spurred the enlargement of muscles. This bolstering of muscle protein was common in older adults who engaged in high-intensity intervals. The research team keyed in on one of their most important findings: exercise boosted the cellular machinery necessary for the construction of new proteins. Protein creation and synthesis reverse some of the problematic effects of the aging process.
The take-home message is that HIIT is ideal for aging adults as it benefits the body at the molecular level as well as metabolically. HIIT reverses certain manifestations of the aging process within the human body's protein function. Engaging in resistance training is also advisable as it allows for the establishment of considerable muscle strength. HIIT is certainly beneficial yet a strict reliance on this style of exercise won't significantly boost muscle strength unless combined with resistance training.
More Details About the Findings
The researchers found that training has minimal effect on DNA energy transfer within skeletal muscle but facilitated such muscle protein expression to a high degree in older individuals. Though mitochondrial cell functionality dissipates with age, it heightens with training. Exercise drastically increased ribosomal proteins designed to boost new proteins. Exercise also heightened skeletal muscle gene expression regardless of age.
"Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans" Matthew M. Robinson, Surendra Dasari, Adam R. Konopka, Matthew L. Johnson, S. Manjunatha, Raul Ruiz Esponda, Rickey E. Carter, Ian R. Lanza, K. Sreekumaran Nair DOI: http://dx.doi.org/10.1016/j.cmet.2017.02.009