Categories: Anti AgingWellness

Must-Do Exercise Plan Rejuvenates Older Muscles

Share

Men and women of a certain age realize quickly that their muscles diminish faster than they used to, and that muscles do not respond to exercise the way they used to. A new study shows that it’s all in the mitochondria — the part of the cell responsible for energy and vitality — and there is an exercise plan that can benefit the older crowd, even surpassing — surprisingly — benefits for the younger crowd.

Among various regimens of exercise, researchers found that interval training for a group older than 64 altered the working mechanisms in an amazing 400 genes — compared to only 274 for a group 30 or younger. The vitality in the older crowd’s cells responded more robustly than the younger crowd — adding another layer to the need for older folks to hit the gym.

Here’s how the experiment was conducted: 72 healthy but sedentary men and women were divided into two groups — 30 or younger, or older than 64 by researchers at the Mayo Clinic in Rochester, Minn. Their vitals were measured, including blood-sugar levels, gene activity, and mitochondrial health in their muscle cells. Then the volunteers were randomly assigned to 1 of 3 exercise regimens.

Some did vigorous weight training several times a week; some did brief interval training three times a week on stationary bicycles (pedaling hard for four minutes, resting for three minutes, then repeating for three times); some rode stationary bikes at a moderate pace for 30 minutes a few times a week and lifted weights lightly on other days. For control purposes, a fourth group did not exercise.

After 12 weeks, vitals were again checked for all involved. All exercise groups experienced improvements in fitness and blood sugar regulation.

Strength and endurance were affected differently, but predictively: The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.

But biopsied muscle cell activity proved to be surprisingly different. Among the 30 and younger who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weightlifters. In the older crowd, almost 400 genes were working differently — more activley — for interval training, compared with 33 for the weightlifters and only 19 for the moderate exercisers.

Those who did the interval workouts showed increases in the number and health of their mitochondria. The takeaway: Interval training seems to be the best way to achieve vital cell health for muscle mass —particularly for those who are age 64 and older. Better muscle mass means a healthier, stronger body.

The decline in the cellular health of muscles associated with aging seemed corrected with interval exercise, especially if intense, Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author, told The New York Times. Moreover, as his results show, older people’s cells responded in some ways more intensely than the cells of the younger group — suggesting, he says, it is never too late to benefit from exercise. Nair and his research team’s results were published in the journal Cell Metabolism.

Post Disclaimer

Professional Scope of Practice *

The information herein on "Must-Do Exercise Plan Rejuvenates Older Muscles" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Recent Posts

Getting Started Eating Healthy

A typical diet consists of consuming three meals: breakfast, lunch, dinner, and snacks in between.… Read More

December 2, 2021

An Insightful Moment With Dr. Ruja | El Paso, TX (2021)

https://youtu.be/Sw6Ym5r2xEA Introduction In today's podcast, Dr. Alex Jimenez sits down with Dr. Mario Ruja about… Read More

December 2, 2021

Non-Traumatic Spinal Cord Injury

Spinal cord injuries or SCI's don't just happen from intense force/high-energy trauma like hard falls… Read More

December 1, 2021

Discussing What The Fast Mimicking Diet Is With Victoria Hahn | El Paso, TX (2021)

https://youtu.be/RwZq8a9_PpM Introduction In today's podcast, Dr. Alex Jimenez talks with Victoria Hahn about what the… Read More

December 1, 2021

Ankle Instability

The ankles provide an essential role in total body function. They work as a complex… Read More

November 30, 2021

Exposing Auto Accidents With Dr. Ruja | El Paso, TX (2021)

https://youtu.be/kJ7aFl-Cewc Introduction In today's podcast, Dr. Alex Jimenez and Dr. Mario Ruja discuss how chiropractic… Read More

November 30, 2021

Personal Injury, Trauma & Spine Rehab. Specialists

Online History & Registration 🔘
Call Us Today 🔘