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New research has shown that high-intensity interval training (HIIT) can halt aging at the cellular level.
Cell Aging
Researchers had suspected that exercise could have a positive effect on the cellular level. However, little is known about which type of training helps rebuild cell compartments that typically deteriorate with aging. A new study has demonstrated that HIIT causes cells to produce more proteins for their energy factories and their protein-building ribosomes. This would effectively halt cellular aging [1].
Based on everything we know, there’s no substitute for these exercise programs when it comes to delaying the aging process, These things we are seeing cannot be done by any medicine.
Sreekumaran Nair, Mayo Clinic. ScienceDaily
Strength Training vs. High-Intensity Interval Training
36 men and 36 women participated in the Mayo Clinic study. The group consisted of ‘younger’ participants aged 18 to 30 and ‘older’ participants aged 65 to 80. They received three different training programs:
- A HIIT bike training
- Strength training with weights
- A combination of both
Subsequently, the researchers took biopsies of the participants’ thigh muscles and compared the molecular composition of the muscle cells with that of a non-active control group. They also compared the amount of dry muscle mass and insulin sensitivity.
They concluded that while strength training resulted in more muscle mass, HIIT had a greater positive effect at the cellular level.
HIIT caused the younger participants to have a 49% increase in the energy produced by the mitochondria (the energy factories). In the case of the older participants, this was even an increase of 69%. HIIT also increased insulin sensitivity, reducing the risk of diabetes.
On the other hand, HIIT resulted in a smaller increase in muscle mass and muscle strength. These are also factors that decline with age.
If people have to pick one exercise, I would recommend high-intensity interval training, but I think it would be more beneficial if they could do 3-4 days of interval training and then a couple days of strength training, But, of course, any exercise was better than no exercise.
That strength training and cardiovascular training offer different results, we knew that. Slowing down aging by preventing muscle loss or by building up preventive fitness?
But more powerful terms have been used than ‘slowing down aging’, we were talking about ‘stopping’. Unfortunately, this only concerns a specific function of cells. Not all cells, but specifically muscle cells of the trained muscles. So, it’s a rather localized ‘anti-aging effect’. However, it is precisely those cells that cannot renew themselves and therefore are relatively more exposed to aging.
The researchers were also not looking for eternal youth. They simply wanted to know exactly what was happening at the cellular level. Although, ‘simply’ may not be entirely the right wording. They compared the functioning of proteins and the presence of RNA in the different training groups. They discovered that training caused the cell to produce more RNA copies of genes for proteins for the mitochondria and proteins for muscle growth. Training also seemed to increase the ribosomes’ ability to produce proteins.
Exercise also appeared to boost the ribosomes’ ability to build mitochondrial proteins. The most impressive finding was
the increase in muscle protein content. In some cases, the high-intensity biking regimen actually seemed to reverse the age-related decline in mitochondrial function and proteins needed for muscle building.
Still with me?
In simple terms: When you exercise, good things happen. Eureka!
Reference
- Robinson et al. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism, 2017 DOI: 10.1016/j.cmet.2017.02.009
