Do you want to prepare your own recipe for a fountain of youth and slow down aging? We are going to tell you exactly how to do it. Research indicates that performing high intensity workouts will regularly encourage longevity. You heard right! High-intensity fitness is an amazing exercise to slow down aging and promote longevity. Ready to help yourself look and feel much younger and healthier? We’re with you, so let’s get started!
The recommended amount of moderately intense aerobic exercise for Americans, according to the guidelines, it’s a minimum of 150 minutes each week, plus two days of exercise to build muscle. But research indicates that increasing that amount of aerobic exercise to 3 to 5 times the minimum recommended amount can dramatically improve your metabolism, heart health, disease risk, Y maximize its longevity. It may sound a bit intimidating, but getting around 7.5 hours of moderate exercise each week adds up to just over an hour every day. That’s a small price to pay for a longer, healthier life, don’t you think?
According to the revisionwhich was published in the magazine Current Opinion in Clinical Nutrition and Metabolic Care, you can safely train even longer than that, although the benefits derived may not increase. When you’re in middle age, a strong predictor of longevity is high oxygen consumption, and muscle mass is an extremely predictive component when it comes to aging.
Related: Lifestyle Habits That Slow Aging, From a 100-Year-Old Neurologist
If your goal is to live a longer, healthier life, we can’t stress enough how important it is to add high-intensity interval training (HIIT) to your weekly regimen. HIIT is a workout that switches between vigorous bouts of exercise and moves at a slower pace. According to AARPStudies indicate that, at the cellular level, performing HIIT workouts can slow down the aging process.
Related: What Science Says About Exercise Habits That Slow Aging
researchers studied 1,567 people in their 70s over a five-year period (via ABC News). The participants were divided into three groups. Groups 1 and 2 performed high-intensity interval training (HIIT) or moderate-intensity repetitive training twice a week. Group 3 performed the national physical activity guidelines. To the surprise of the researchers, Group 3 far outperformed the workouts of Groups 1 and 2, because those who performed their exercise at a moderate level actually trained more intensely.
According to one of the study’s authors, Maria Fiatarone Singh of the University of Sydney, “The HIIT group had the best results in terms of mortality,” adding, “It increased aerobic capacity more than the other two groups. So that It was significant, and it increased quality of life, both mentally and physically.” It is also important to know that there are many ways to plan your training. Says Singh, “You don’t have to run to be high intensity,” adding, “You can climb stairs or walk fast uphill and you’ll be at 90 percent of your maximum heart rate, if you’re an older adult. The idea that you have to running, which is unpleasant for many people due to arthritis, is not the case, and there are plenty of low-impact ways to do it.”
Exercising is just as important for improving your life while you live as it is for avoiding mortality, according to Professor Wendy Brown of the University of Queensland (via ABC News). Brown also points out that while people of all ages can reap the benefits of regular physical exercise, it’s crucial to continue doing so as you age. Referring to the study, she comments, “The amazing thing was that these hundreds and hundreds of people went through five years,” adding, “They went through knee replacements. They went through hip replacements. They went through all sorts of other health things that spend with [aging.] And then they came back and joined the group afterwards. The moment you stop doing it [exercise] as you get older, the wheels start to fail.” About everything? She suggests, “I don’t think it matters as long as you keep doing it.”
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. read more
