Aerobic exercise undoubtedly benefits the body and mind, but what’s the most effective workout routine to achieve optimal results? As it turns out, high-intensity interval training (HIIT) is now considered one of the best forms of exercise not only for keeping fit but also for delaying the aging process.
Why HIIT Works
As we age, the mitochondria in our cells slow down. Mitochondria are responsible for providing fuel and energy to our cells. With a decline in their strength and number, our bodies end up with more unhealthy, aged, or diseased cells.
However, HIIT can affect the rate at which this process occurs by improving mitochondrial health. This workout routine doesn’t just keep you in shape; it helps your body age more slowly on a cellular level.
A study in March 2017 at the Mayo Clinic in Rochester, Minnesota, reported that HIIT generated significant improvements in the health of the mitochondria.
Understanding HIIT
Rather than continuous movement for an extended period, HIIT involves alternating between short bursts of high-intensity exercise and brief recovery periods. This sequence is repeated for a total of 20 to 45 minutes, three times per week.
Various activities can be adapted to interval training, including:
- Cycling
- Swimming
- Walking
- Jogging
HIIT can be performed both indoors and outdoors, and beginners can start at a level that is appropriate for them.
Health Benefits of HIIT
In addition to slowing down the aging process, there are other health benefits linked to high-intensity interval training, such as:
- More efficient insulin use: Just one HIIT session has been shown to lower glucose levels for individuals with diabetes.
- Increased blood vessel flexibility: HIIT enhances the efficiency of oxygen use, acting as an indicator of cardiovascular fitness.
- Improvement of Parkinson’s stiffness: Research shows that HIIT can help stimulate the growth and function of nerves by increasing dopamine levels in people with Parkinson’s disease.
- Disease prevention: Cancer, Alzheimer’s, Huntington’s Disease, fibromyalgia, and other illnesses are linked to mitochondrial dysfunction, which can be improved through HIIT.
Getting Started with HIIT
Before beginning any new exercise program, it’s essential to consult your doctor, especially if you have ongoing health concerns. They can help you determine the best way to start your HIIT routine.
You can find beginner HIIT routines on various sports fitness websites. Some activities involve straightforward exercise moves, like pushups, jumping jacks, and squats, while others require stationary bikes or treadmills. Opt for a form of activity that you enjoy and can stick with over time.
Remember to always have water nearby and hydrate before starting your workout. Ensure you’ve eaten a nutritious meal at some point beforehand, as it’s necessary to fuel your body during intense exercise sessions.
Lastly, it’s crucial to listen to your body. If you’re feeling too tired one day or notice unusual symptoms, it may be an indication that you need to take a break or speak to a healthcare professional. In the end, a HIIT workout is an excellent way to reap the abundant benefits of exercise and maintain a healthy and youthful appearance.
