Wednesday, March 29, 2017

What is the best exercise to prevent the aging of muscles?

The price that age makes pay to the body even reaches the cellular level. However, the damage attributable to the cells in the tired muscles is particularly acute, as they do not regenerate quickly and weaken according to their mitochondria, which produce energy, are reduced and become less vigorous.

What is the best exercise to prevent the aging of muscles?
However, a study published this March in Cell Metabolism suggests that certain types of exercise routines can partially reverse what the years cause in our mitochondria.

Exercise is good for people, as everyone knows, but scientists have a surprisingly little understanding of their impact at the cellular level and how this can vary according to the activity and age of the person exercising.

So researchers at the Mayo Clinic in Rochester, Minnesota, conducted an experiment with 72 healthy, sedentary men and women who were 30 years old or younger or older than 64. After the measurements had been set Basal levels of their aerobic condition, their blood sugar levels, as well as genetic activity and mitochondrial health of their muscle cells, volunteers were randomized to a given exercise regimen.

Some of them loaded weights vigorously several times a week, and others did short interval training three times a week on fixed bikes (intense pedaling for four minutes, rest for three and then repeat that same sequence three more times). Some more driven fixed bikes at a moderate pace for 30 minutes a few times a week and loaded light weights for other days. A fourth group, the control group, did not exercise.

After 12 weeks, laboratory tests were repeated. In general, everyone experienced improvement in fitness and ability to regulate blood sugar.

There were some little striking differences: gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the most significant influence on the development of resistance.

But there were more unexpected results in the muscle cells of the biopsies. Among young subjects undergoing interval training, activity levels had changed in 274 genes, in contrast to 170 genes of those who exercised more sparingly and 74 of those who weighed. While in older volunteers, almost 400 genes functioned differently after interval training, in contrast to 33 of those who weighed and only 19 who exercised moderately.

It is believed that many of these affected genes, especially in those who used with intervals, influence the ability of mitochondria to produce energy for muscle cells. Subjects in the interval routines showed increases in the amount and health of their mitochondria; An impact that was particularly pronounced among older cyclists.

It appears as if the decline in cellular health of age-associated muscles has been "corrected" by exercise, especially if it was intense, said Dr. Sreekumaran Nair, a professor of medicine and endocrinologist at the Mayo Clinic, and author Study. In fact, the cells of the elderly respond somewhat more strongly to intense exercise than the cells of young people which suggests, according to Dr. Nair, that it is never too late to benefit from exercise.


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