HIIT workouts – your secret anti-aging exercise
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HIIT workouts – your secret anti-aging exercise
Looking for that one perfect exercise that does it all? Fat-burning, muscle-preservation, improves overall health, increases metabolism, and requires no equipment plus here’s an extra bonus – anti-aging benefits. That one workout meeting all of these specifications is High-intensity interval training known as HIIT. HIIT workouts have been around for some time but an earlier study in the journal of Cell Metabolism says interval training could as well be the secret to staying young.
What is HIIT?
For those who have never heard of HIIT or high-intensity interval training, they have no idea what an efficient and phenomenal workout this is. HIIT is a training technique that has become quite popular over the years due to the proven and effective benefits a person will gain from using this workout to get in fantastic shape.
HIIT is an intense workout in which a person goes all-out in performing one hundred percent effort through quick, powerful bursts of exercise of up to 1 minute long, followed by a short recovery period of about 2 minutes in length. For example, a good starter HIIT workout is running as fast as you can for up to 1 minute and then walking at a brisk pace for 2 minutes. Repeat this 3-minute interval five times for a 15-minutes workout. The beauty of this workout is that there are thousands of combinations of how to do it. It can be done using just your own body weight with minimal to no equipment. Another example of how HIIT training can be accomplished is by jumping rope, running in place, or doing jumping jacks or high knees along with exercises such as push-ups, lunges, and squats.
Results of the study
For the study, scientists analyzed three groups of people who were exercising by doing high-intensity aerobic interval training, resistance training, or a combination of the two, over the course of a 12-week period.
At the end of the 3 month period, the researchers found that all three types of exercise improved the study participants lean body mass. However, when looking at the cellular level, the group participating in the high-intensity interval training was the only group to see improvement in the exercise capacity of their muscle’s mitochondria. Mitochondria are responsible for producing energy for our cells and as we age, they become less efficient.
HIIT basically “reversed” many “age-related differences” of the mitochondria of the older participants in the study. Researchers actually saw changes in the mitochondria at the cellular level which made those cells look more like younger people’s cells in terms of how they handled energy.
Make HIIT work for you
Individuals, who have never done HIIT training or feel intimidated by it, should not feel threatened by it. Whether you are an elite athlete or someone who hasn’t exercised in years, it can be designed to fit your personal needs and fitness level. Like with any new exercise, it is advisable to consult with your physician before beginning any new workout regimen, including HIIT.