There is an exercise which creates a hypoxic response in the body and activates the longevity genes. This key factor reduces the risk of early death from cardiovascular deaths and increases life longevity. According to leading health experts, following a HIIT training could help you to live a longer and healthier life. How?
- Type 2 diabetes: Xerosis is a warning
What is high-intensity interval training (HIIT)
Nuffield Health explains: “HIIT training stands for High Intensity Interval Training – a form of cardiovascular exercise. HIIT can be further broken down into two main categories SIT (sprint interval training) and HIIT (high intensity interval training).
“SIT is a form of very intense interval training that should only be performed by already well-conditioned people who have no contrary health conditions.
“You perform 3-5 intervals of very short maximal-intensity exercise working until you can’t sustain the intensity, followed by a prolonged recovery period.
“This would typically be 20-30 seconds of work followed by a three to five-minute rest interval.”
HIIT involves exercising from 30 seconds to three minutes, working between 80-100 percent of your maximum heart rate, with shorter recovery periods than SIT.
Nuffield Health continues: “There is no specific formula to HIIT but as a rule of thumb I would recommend your recovery period should be at least the same as your work interval and can become shorter as you get fitter.”
GBS Clinic adds: “The best exercise to increase life expectancy is HIIT.
“This type of exercise triggers what is known as the “hypoxic response” and puts the body under a short-term mild stress.
“It is this mild stress that is good for the body.
“When the body is under mild stress, it activates our longevity genes.
“Our longevity genes are like first-response emergency teams that activate and respond to stress by repairing DNA.”
A study from the Mayo Clinic focused on what types of training would help older adults get stronger and feel younger.
Researchers tested HIIT, resistance training, and combined training in a group of young and old people over the course of 12 seeks.
Researchers noted that HIIT not only boosts the cellular processes that make new proteins (which in turns helps bolster protein synthesis and reverses some effects of ageing), but also helps to bump up muscle mass in older adults.
Dr Sreekumaran Nair, a Mayo Clinic endocrinologist and senior author of the study, said: “We encourage everyone to exercise regularly, but the take-home message for ageing adults is that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits.”
- High blood pressure: Activity to lower reading
Other results from HIIT on older adults included an improvement in cardio health, muscle mass and skeletal muscle gene expression.
Researchers also found that it improved age-related decline in muscle mitochondria, cellular powerhouses that create energy molecules for cells.
HIIT also appeared to increase the production of protein in cells that are important for normal body function – a process that normally declines during ageing.
When a person undergoes HIIT training it puts the body under mild stress repetitively in short bursts and kickstarts the longevity genes often.
When the body is under mild stress (the hypoxic response) they will find themselves sweating profusely, unable to put a sentence together without stopping for breath and when the heart is being rapidly it indicates the body is under stress.
However, it is the good kind of stress which increases life longevity.
Dr Stuart Gray, from the University of Aberdeen’s musculoskeletal research programme, added: “A key factor in reducing the likelihood of early death from cardiovascular disease could be high intensity exercise.”
Source: Read Full Article