You're already using anti-aging moisturizers and anti-aging eye creams – it is time to adopt anti-aging workout, too?
A new study published today in the journal European Heart Journal says when it comes to the effects of anti-aging & # 39; exercise, cardio is queen. Training & # 39; interval & # 39; high intensity (HIIT) of & # 39; exercise & # 39; Such resistance exercise, swimming, or bicycling – as reduced signs of & # 39; aging compared to & # 39; charges & # 39; lifting -inqas at the cellular level.
Here and created the study: Team & # 39; German researchers gave 124 adult b & # 39; his health but not active between the ages of & # 39; 30 and 60 in & # 39; four & # 39; groups. One group was followed by routines & # 39; exercise do not exist. The other three sessions għarrfuha for & # 39; 45 minutes three times a week for 26 weeks.
The group & # 39; & # 39 training; rolling resistance or continuous ran. The HIIT group completed warmup, four & # 39; turns alternating between faster and slower running, and cool. The training group of resistance use eight engines & # 39; & # 39 training; different strength to complete circuit & # 39; exercises including seated chest presses, lat pulldowns of, and leg presses.
At the end of the study, people in both training & # 39; resistance as well as HIIT group experienced anti aging effects of their workouts, while the group & # 39; inactive training and & # 39; resistance did not. Those effects & # 39; after the clock were measured at the cellular level, by examining white blood cells from blood taken before the start of the study and days after the final exercise session.
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F & # 39; those cells from runners and HIIT, Researchers, researchers noted two important changes: their Telomeri – limits at the ends of the extended chromosome, and telomerasa – an enzyme involved in maintaining & # 39; those limits – increased. These effects "are both important for cell aging, regeneration capacity and therefore, aging b & # 39; his health", said Ulrich study Lauf, MD, of the University & # 39; Leipzig in Germany.
The telomeri naturally decrease over time, and as they do, cells die instead continue to share. cell death is bad news not just for wrinkles and gray hair, but risk & # 39; health concerns related to & # 39; age such as heart disease, cognitive decline, and even early death.
So what was on the resistance and HIIT exercises that could stop that decline? The researchers propose that those types & # 39; exercise affect levels & # 39; nitric oxide in the blood. Since the nitrogen oxide nitric increases blood flow and lowers blood pressure, can & # 39; in turn affected the cell changes found in & # 39; these two groups a & # 39;
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This is not the first study to link exercise to the length of the telomere. A team from Brigham Young University found that adults who jogged for 30 to 40 minutes five times a week had telomeri until those & # 39; people who were 9 years younger them, for example. And HIIT workouts have been previously linked to & # 39; additional anti-aging cellular changes. The new study, however, is thought to be the largest one ever to directly compare the effects against aging telomeri of & # 39; & # 39 different types; exercise.
However, according to an accompanying editorial published with the study, this research does not necessarily mean one workout or the other is better for your physical posture. "The authors reported that changes in telomere length was not associated with & # 39; changes in cardiovascular health", the editorial authors write, a & # 39; Newcastle University in the UK. Further studies are needed, say, to understand b & # 39; clearly the link between the length of the telomere, with the telomerasa activity and disease prevention.
In the meantime, do not go giving your health sessions. These results fall well in & # 39; & # 39 complied with; recommendations & # 39; common exercise. "The Our data support the European Society of Cardiology to follow the recommendations of & # 39; guidelines exercise & # 39; resistance should be complementary to the training & # 39; rather than substitute resistance . " Said Christian Werner, MD, of the University & # 39; Saarland in Germany.
The same goes for guidelines & # 39; newly updated exercise for Americans, suggesting that achieve 150-300 minutes & # 39; aerobic physical activity & # 39; moderate intensity every week, and at least two sessions & # 39; activities to strengthen the muscles.
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