Interval Training Can Reverse Effects Of Aging
Want to play more golf?: Live longer, fitter.
A study by the Mayo Clinic found that High Intensity Interval Training (HIIT) can actually reverse the effects of aging at a cellular level:
HIIT seemed to change a cell’s DNA in a way that boosted the muscle’s ability to produce energy. It also triggered the growth of new muscle, helping counteract inevitable muscle loss that comes with aging.
These changes were more dramatic in the over-65 exercisers compared with a group of people under age 30 who did the same workouts. One possible takeaway: It’s never too late to start and see big gains.
HIIT workouts consist of short bursts of high intensity effort, interspersed with periods of resting. For example, you might sprint for 30 seconds, then walk for 30; sprint for 30, walk for thirty. Varying HIIT plans suggest 1:1, 2:1 (low intensity: high intensity) or other ratios.
Interval training is said to be much more efficient than sustained moderate effort. Fifteen minutes of interval training has in some studies been shown to be as effective as an hour of jogging (Assuming that you do either on a regular basis. One time is not going to do you any good). As you might expect, in addition to the cellular rejuvenation, regular HIIT workouts also have been shown to boost metabolism, burn large quantities of calories and improve aerobic capacity.
In recent weeks, I have added high intensity intervals three times a week to change up my usual first-thing-in-the-morning stationary bike ride.