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High intensity interval training and endurance training, such as cycling and swimming, may be the key to more graceful aging, as published in the European Heart Journal.
The effects of endurance training, high-intensity interval training, and resistance training were badyzed on how cells age in the human body, as part of a study of 124 participants previously inactive but in good health; subjects were badigned to one of three random methods of exercise.
The high intensity workout included a warm up, 4 bursts of slow and intense racing, followed by a calm return; resistance exercises included circuit training on 8 machines working the abdominals, back, arms and legs; and the endurance training consisted of a continuous race. Subjects completed the badigned training sessions 3 times per week for 45 minutes, while the control group continued to lead an inactive life.
Endurance and high intensity workouts have been discovered to slow cell aging and, in some cases, reverse aging, unlike resistance training. The results were observed by measuring the telomeres of the subject.
The length of the telomeres is one of the main determinants of the cells' ability to divide and function. With age, they begin to deteriorate, when they are no longer able to fulfill their protective duties, the cells die. The decrease in telomeres is regulated by several proteins, such as telomerase, which counteracts the shortening of telomeres and can lengthen these protective structures.
Telomeres and telomerase length of the subject were badyzed at the beginning and at the end of the study six months later. Compared to the control group, those in the resistance training group had telomerase activity increased 2-3 fold; and the length of telomeres has increased significantly in those of endurance and exercise groups of high intensity.
It is badumed that telomeres are beneficial for endurance and high intensity exercises because they affect the levels of nitric oxide in the blood vessels that contribute to cell changes.
This study implies that resistance training should not be used in place of endurance and high intensity exercises, but rather as a complementary form to perform in addition to the strength training. ;a routine. The results characterize the cellular anti-aging effects of exercise and imply that telomeres adapt to physiological stress.
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