Ever wondered why some people age more gracefully than others, maintaining their strength and energy levels while others seem to slow down? It could be because they possess a muscle secret that enables them to activate an anti-aging protein that defends their bodies against age-induced frailty.
Although alternative medical practitioners and exercise physiologists have long been aware of this secret switch, mainstream researchers are only just catching up. The secret lies within a compound in our bodies called AMPK (AMP-activated protein kinase). When we exercise intensely, we activate our body’s AMPK supply, and one of the most efficient ways to achieve this is through High Intensity Interval Training (HIIT).
The Benefits of AMPK
AMPK plays an essential role in preventing muscle wastage as we age. Lower levels of AMPK correspond to a decrease in muscle mass, whereas maintaining higher levels of AMPK can make old age less of a struggle and more of a triumph.
Not only can AMPK make you more muscular and less pudgy, but it also serves as a fuel gauge in our bodies. It works to regulate the flow of sugar and fat into mitochondria (the energy-producing structures in cells), which, in turn, powers exercise and other activities.
By engaging in high-intensity interval training for about one to two minutes at a time, you activate your body’s AMPK reserves. This type of workout uses the body’s glycogen (starch) supply that your muscles retain to create energy. However, the intense exercise leads to the release of AMPK, which then encourages muscles to avoid completely depleting glycogen and to take glucose out of the blood to replenish its energy stores.
Another added benefit of AMPK is its ability to stimulate the use of fatty acids for energy. This effect results in making the muscles more insulin sensitive and reinforces the strength of muscle tissue instead of the creation of excess body fat.
By activating AMPK, you are essentially assisting your body in achieving healthier aging and maintaining strong muscles, even as you grow older.
The Anti-Cancer Amplifier
Research at the Beijing University of Technology has discovered another beneficial effect of AMPK. The study found that taking a curcumin (from turmeric) supplement can amplify its anti-cancer potential when the body has a larger supply of AMPK. Curcumin is a natural chemical compound known for its potential anticancer properties and potent antioxidant, anti-inflammatory, and antibacterial effects.
Incorporating HIIT into Your Routine
High-intensity interval training is extremely beneficial in activating AMPK as well as boosting your overall fitness and strength. Including HIIT in your exercise routine can grant several health benefits. Not only can it increase your muscle mass and energy levels, but it can also lead to improved brain health, a healthier heart, and improved balance, agility, and flexibility.
To effectively include HIIT workouts in your exercise sessions, try exercising at a moderate intensity for a couple of minutes, then increase your intensity to around 90% for a 30-second interval. Continue this cycle throughout your workout, ensuring that you give your body active recovery time between intense intervals.
When engaging in high-intensity workouts, make sure to listen to your body, adapt the intensity to your fitness level, and consult with a fitness professional or your doctor to determine the appropriate and safest exercise plan for you.
The Importance of Diet
In addition to exercise, diet also plays a vital role in regulating and activating AMPK. Consuming foods rich in healthy fats, like omega-3 fatty acids found in fatty fish, nuts, and seeds, can boost the activation of AMPK. Meanwhile, reducing refined sugars and unhealthy fats in your diet will help lower inflammation and allow AMPK to function at optimal levels.
Remember, the ultimate goal is to maintain higher levels of AMPK, which can assist in healthier aging and stronger muscles. By incorporating an exercise routine that includes HIIT, taking a curcumin supplement, and consuming a balanced diet rich in healthy fats, you’ll be well on your way to a healthier, more youthful future.
