Workouts to Reverse the Effects of Aging
You don’t need to be a fitness guru to know that any type of exercise is better than sitting on the couch all day. If it’s reversing the signs of aging that you are specifically thinking about, then there are some exercises that are more effective than others. Researchers at the Mayo Clinic discovered several activities that are perfect for those looking for anti-aging strategies.
Specifically, researchers used men and women under 30 and over 65 to test a trio of different exercise programs. Over a 12 week period, it was high intensity interval training (HIIT) that proved to be the most effective in terms of anti-aging. The other exercises were cycling and strength training.
What the research showed was that HIIT delivered changes at the cellular level, while enhancing mitochondrial function. The over 65’s in the group experienced a 69% increase in oxygen and energy production in their cells, while the under 30’s had a 49% boost.
In layman’s terms, what that means is that the aging process was slowed with improvements seen in things such as heart conditions, arthritis, osteoporosis, and more. So, let’s look at some guidelines designed to help create an anti-aging workout program.
Using HIIT To Battle the Effects of Aging
- Understand how HIIT works. In short, HIIT means alternating shorts burst of intense exercise with easier activities. During the May study, that meant 3 minutes of easy cycling followed by 4 minutes of fast cycling, repeated 4 times.
- Consistency is key. For the best results, HIIT needs to be performed regularly, which means committing to it 2 or 3 times per week.
- Gradual increases. Your body is going to need time to adapt, so start your HIIT workouts slowly. Slowly build from a couple of minutes per day to 10-15 minutes per session.
- Be sure to rest. The gentle periods are important in HIIT, as that is when your body learns to quickly return to a normal heart rate after intense periods.
Anti-Aging Via Strength Training
- Build muscle. While not on a par with HIIT for making cellular changes, strength training will help reduce age-related muscle loss. The average adult loses about 5% of muscle every 10 years.
- Challenge your body. Heavy weights with low reps produce quicker results. Choose a dumbbell or kettlebell that you can lift safely for between 4 and 8 repetitions.
- Rest days are important. Your muscles need time to rest, heal, and grow. It’s okay to take a day off and focus on cardio exercises such as running or biking.
More Anti-Aging Training Tips
- Focus on balance. Steering clear of falls, and potentially dementia, are the benefits of training for balance. Practicing yoga is one of the best ways to build your balance.
- Good posture. Standing tall and maintaining good posture will put less strain on your spine. It also helps with certain bodily functions, such as digestion and circulation.
- Work your entire body. Try to stick with exercises that work several muscles at once. This helps with coordination and burning more calories. Your fitness levels will increase, making everyday chores like housework seem that much easier.
- Exercise your brain. Mental and physical health are equally important. Keep your brain engaged by doing puzzles or activities that require some thought, such as dancing.
- Stay social. If you can find a partner to exercise with, you will stay motivated and stimulate your mind through conversation, all at once.
Tackling the Effects of Aging Requires Some Discipline
The truth is, almost any kind of physical activity is good for managing your weight and battling inflammation, but HIIT has been demonstrated to be the best for its anti-aging effects. That doesn't mean you need to give up your other exercise programs. It just means that you should seriously consider adding a HIIT program into your current exercise routine, and having the discipline to stick with it, for the greatest results.
Let RX Fitness Equipment Help
If you're thinking about altering your fitness program to include HIIT for its anti-aging benefits and you'd like to discuss it with a professional, RX Fitness works with hundreds of coaches, personal trainers, and nutritionists. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.