How this exercise reverses aging
It's possible to correct the cellular health of aging muscles
A recent Mayo Clinic study found that short bursts of intense exercise followed by stretches of more moderate activities can reverse the aging process more than resistance training and aerobic activity alone. Headlines proclaimed that the research proved high intensity interval training (HIIT) was the best exercise for aging muscles. We asked Tim Evangelista, assistant head trainer at Medcan, for his expert opinion.
There is no such thing as the single “best” type of exercise for aging
Evangelista says it is misleading to say that HIIT is the “best” exercise for aging muscles. It infers that one type of exercise is greater than others regardless of individual needs and health goals.
“Human beings prefer answers to be simple so there is a desire to find the one best exercise/diet/pill that solves everything, but this is not backed by science,” says Evangelista. “All types of exercise have benefits and limitations. There is no question that HIIT is beneficial for improving aerobic capacity (V02) and metabolic parameters such as glucose metabolism and disease prevention. HIIT is limited in its ability to greatly improve strength, which is where resistance training reigns supreme regardless of age – as shown in this and many other studies.”
HIIT reverses age-related cell changes faster than other exercise (for some people)
Aging results in a decline of physical function over time and part of the reason for that is altered DNA expression and processing, which influences how a cell responds to its changing environment. The study’s author concluded the large energy demand from HIIT, which causes our mitochondria within our muscle cells to respond, meant that HIIT is highly efficient in reversing age-related cell changes. In the study, the HIIT group saw their insulin sensitivity improve and lower their diabetes risk.
While certainly beneficial for many, Evangelista says HIIT is not the one-size-fits-all to reversing aging through exercise.
Personalize your exercise plan for maximum anti-aging benefits
“The human body has a finite capacity to adapt to exercise so I recommend assessing an individual’s different physical qualities to highlight areas that need to be worked on and what can drop to a maintenance level,” says Evangelista. “Aerobic capacity (V02) and strength are equally and independently important for optimal physical function as we age. Combining fitness results with medical results aids in prescribing the right types of exercise to improve one’s physical health and wellness.
Here are a couple questions to consider when deciding what exercise is most important for you:
- What are your needs? This can be done through an assessment to gather objective data. Mitochondrial health can be indirectly assessed through a V02 test. Strength, power and balance can be tested through various exercises and tests. If your goal is general health and wellness you’re going to want all fitness scores to be in an optimal zone. Sports specific goals might require an emphasis on certain areas related to that sport.
- What do you like to do? The “best” type of exercise is the one that the person will actually do on a consistent basis. Like diet, exercise needs to be sustainable for overall health and wellness. HIIT and strength training both play important roles in physical function as we age and are components of an overall physical fitness plan.
