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Fitness and motivation, Health and happiness / March 24, 2017

The Best Exercise To Stay Young

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We've talked before about how having a positive outlook on life can help you stay you young, but what if there was an exercise you could do that would help combat ageing?

According to a study published in March in Cell Metabolism, High Intensity Interval Training can do exactly that. HIIT is an exercise that incorporates short, sharp burst of intense exercise that raise your heart rate, alongside periods of lower intensity exercise. It's great for people who are short of time as it can ensure that you get a great workout in as little as 20 minutes.

The Study

The study enrolled 36 men and 36 women from two age group, 18-30 year old's and 65-80 year old's and split them into 3 different groups to do 3 different types of exercise:

  • Group 1 did high-intensity interval training on a bike
  • Group 2 did strength training with weights
  • Group 3 did a combination of both strength training and interval training

The researchers also took biopsies from the volunteers' thigh muscles and compared the molecular makeup of their muscle cells to samples from volunteers who did no exercise. The researchers also assessed the volunteers' amount of lean muscle mass and insulin sensitivity. 

The Findings

As a whole the study found that while strength training helped build muscle mass, high-intensity interval training created the biggest benefits at the cellular level. 

  • The younger volunteers in the interval training group saw a 49% increase in mitochondrial capacity (the decline of which leads to ageing)
  • The older volunteers saw a 69% increase in mitochondrial capacity

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Image courtesy of http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30099-2

The Takeaway

Of course any exercise is better than no exercise at all, but this study shows that the introduction of HIIT can be particularly good at preventing the ageing process. The perfect combination? Researchers from this study suggest a routine of 2-3 days of HIIT with a couple of days of strength training. Want to find out more about HIIT? Check out this article

 

Tags: Fitness and motivation, Health and happiness

Laura

Written by Laura

After 3 years of excess at uni took a serious toll on my waistline and wellbeing, I found that a love for strength training, HIIT and spin classes were key to keeping me healthy and happy. I'm at the forefront of finding out and creating awesome stuff about health, fitness and happiness for our Movers and when I'm not at work I love nothing more than pizza and prosecco in the sun with friends. What motivates me? Knowing that life is short...

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