Lifestyle
Unlock the Secret to a Longer Life with Resistance Training and HIIT
Exercise has long been celebrated for its myriad health benefits, but recent studies are shining a light on two particular types that may help you live longer: resistance training and high-intensity interval training (HIIT). While the Mediterranean diet and brain puzzles have their place in promoting longevity, it’s the power of these exercises that experts are now emphasizing. Let’s delve into why these workouts could be your secret weapon for a longer, healthier life.
Resistance Training: Building Strength for Longevity
Resistance training, often synonymous with strength training, has been recognized for its ability to build muscle and aid in weight management. A 2023 study highlighted that strength training surpasses cardio in effectiveness for weight loss and blood sugar control.
Andrew White, CPT, a certified personal trainer, explains, “Strength or resistance training primarily targets muscle growth. The more muscle you have, the higher your resting metabolic rate becomes.”
This means you burn more calories even at rest, making resistance training a key player in weight management.
For those new to resistance training, starting with dumbbells, free weights, or resistance bands can be beneficial. Tyler Lowe, a sports and exercise rehab therapist, notes, “Lifting light weights or using resistance bands can increase strength, improve bone density, and enhance balance.”
These exercises not only fortify your muscles but also contribute to stronger bones and better balance, which are crucial as we age.
High-Intensity Interval Training: A Boost for Body and Brain
High-intensity interval training, or HIIT, is not just a trend; it’s a powerful tool for enhancing longevity. HIIT workouts are known for their ability to stabilize blood pressure, reduce chronic inflammation, and boost cognitive function.
Christina Sauder, MS, a clinical researcher, suggests, “Aim for at least 1 HIIT workout and 150 minutes of moderate aerobic activity per week.”
This combination promotes cardiovascular health and overall well-being, offering a well-rounded approach to fitness.
Research indicates that HIIT, alongside resistance training, increases the concentration of CLCF1 molecules in the bloodstream. These molecules play a role in staving off age-related decline, making HIIT a valuable exercise for maintaining vitality.
Incorporating these exercises into your routine can be transformative, but it’s important to approach them with care. Working with a fitness instructor can ensure proper technique and maximize the benefits.
Incorporating resistance training and HIIT into your fitness routine could be a game-changer for your health and longevity. These exercises not only enhance physical strength and endurance but also support cognitive function and metabolic health. Whether you’re lifting weights or pushing through a HIIT session, these workouts offer a promising path to a longer, healthier life.
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