After returning from the ICAK-USA annual research presentation on training and exercise, I thought it would be a good idea to share with you the latest information that was presented.
First of all, let’s get one thing straight – regular exercise is a huge key to a healthy life. It reverses the tendencies for all disease processes. What follows will give you some insight as to why this is true.
Interval training involves getting your heart rate up to 70% of your maximum heart rate. This number is the number you get when you take 220 minus your age. So, for a 50 year old, it is 220–50 or 170. Whether you do resistance training or cardiovascular exercise your goal is to get your heart beat to the 70% maximum amount and try to keep it there as long as you can and then relax and let it drop back down for a while. As in all things there are always exceptions. For those with a very low resting heart rate this may not be possible to achieve so you must personally adjust it to a lower amount. Repeat several times. When you do this, there is a biochemical symphony that takes place which includes the following:
1. Increased production of growth hormone. This is the pituitary derived hormone that reverses aging – building muscle and burning fat.
2. Increased production of endothelial nitrous oxide. This is the neurotransmitter that reverses heart disease.
3. Increased BDNF – brain derived neurotropic factor. This increases the synaptic connectivity and plasticity in your brain, improving memory and recall.
4. Increased endorphins and enkephalins which are your body’s natural pain killers.
Thus, interval training is one key to stopping and reversing aging – just remember that as you increase your exercising, you must increase your antioxidant intake as well. Refer to “The Antioxidant Advantage” for the specifics.