- Hide menu

The Best Way to Exercise and Prevent Aging

A new study published by the National Institute of Health that gathered info from numerous studies, makes it clear that the over 40 crowd should be doing anaerobic exercise – high-intensity running, cycling or swimming rather than standard, long, slow cardio. Granted, those over 65 might not be able to do heavy duty sprinting or cycling, but getting your heart rate as high as 85-90% of your target is the key here. Medical research has shown that anearobic workouts of this kind make the body produce significant amounts of anti-aging growth hormone.
For middle-age adults, these growth hormones can reverse several measurable clinical factors of the middle-age bulge – officially named “the somatopause” by researchers.
The middle-age somatopause is signified by energy decline, weight-gain (around the middle, and hips), loss of muscle, and wrinkled skin after the age of 30.
“Aging is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of aging could be reduced if exercise focused on promoting exercise produced growth hormone.”
(“The exercise-induced growth hormone response in athletes,” Godfrey, Sports Med. 2003;33(8):599-613.2003)
The truth is, being overweight causes cancer. Researchers aren’t talking just about obesity, they mean obesity and being “overweight.”
Being overweight, which is far less than obesity, now accounts for around 20% of deaths by cancer, report researchers in a major study, (“Overweight, obesity, and mortality from cancer in a prospectively studied cohort of US adults,” 2003, Calle). Over 900,000 adults were studied for 16 years. Researchers estimate that more than 90,000 cancer deaths each year could be avoided if every American maintained a healthy weight:
“We estimate that current patterns of overweight and obesity in the U.S. could account for 14 percent of all deaths from cancer in men and 20 percent of those in women.”
The study also shows that the risk of dying from cancer – caused from being overweight – is 52% greater than men of normal weight. And it’s 62% higher for women, and all the more reason to start and maintain a lifestyle that makes fitness training a priority.

Long, slow forms of cardio – like walking – are great ways to begin for someone who is inactive. But realize that this form of exercise doesn’t compare to the benefits of anaerobic exercise. We’re talking about the difference between kindergarten and college.
Low-intensity exercise is absolutely necessary as a starting point, but it needs to be the starting point and a stepping stone that leads to moderate-intensity exercise, which in turn, needs to be a stepping stone for high-intensity anaerobic exercise.

The CDC tells us that the minimum amount of time to spend exercising is 30 minutes of activity 5 times a week. And walking for 30 minutes a day was said to be adequate enough to delay heart disease and premature death. Not true, report researchers.
A new study of 2,000 men over 10 years destroys the low-intensity, walking standard. Researchers show that low-intensity does nothing to prevent death from heart disease.
Nearly 2,000 men, ages 45 to 59, were tracked for 10 years. Initially, none of the men had any evidence of heart disease. Exercise was performed and measured by three levels of intensity; low, moderate, and high.
Low-intensity included walking & bowling. Golf & dancing qualified as moderate-intensity. Running & swimming were placed in the high-intensity category.
Of the 252 deaths that occurred during the 10 year study, 75% were linked to heart disease and stroke. And cancer accounted for 25%.
Conclusion: Walking 30-minutes five times a week is not enough to prevent early death from heart disease. Moderate-intensity also failed to reduce premature deaths.
Only the highest levels of exercise intensity lowered death rates.
Before you go out and run a 200 meter sprint full speed, realize that you have to work your way up to this point. Pulling a hamstring or killing yourself to improve fitness misses the point. You won’t be as effective and when you hurt yourself, you’ll have to stop exercising until you heal!
Anaerobic exercise is the most productive form of exercise, and it should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must.
A progressive build-up program – from low, to moderate, to high-intensity – is necessary. The progressive build-up will help prevent injury, and it will condition and develop the body so you can receive all the benefits from increasing exercise-induced growth hormone.

Comments are closed.