February 11, 2024

Cardio or Weights – Which Makes Us Younger?

By now, most of us know that exercise can reverse the age of our DNA by making it work better and more efficiently – even after a single workout. 

According to HealthlandTime.comHow Exercise Can Change Your DNA, Unlike the aberrations and genetic mutations caused by carcinogens and toxins, exercise-induced alterations to DNA are more like tune-ups, helping muscles to work better and more efficiently. What’s more, these changes occur even after a single 20-minute workout. 

To take this research even further, I was encouraged to learn that The New York Times, recently reported that high-intensity aerobic exercise has been scientifically proven to be most effective at making our cells biologically younger. While weight training is an important exercise, it does not have the same effect. 

Visual Aid: Our chromosomes are supported and protected by our telomeres

Words with Friends…
 Our genetic code is like a vast library of instructions, stored in tightly packed volumes called chromosomes. These chromosomes hold our DNA, the blueprint for our entire being.

Telomeres: Each of our chromosomes has protective caps at its ends (like bookends) called telomeres. Telomeres are made of DNA sequences that serve the critical purpose of keeping our chromosomes intact.

The following is a shortened excerpt from, “Is Aerobic Exercise The Key To Longevity?”, from The New York Times

Researchers have speculated that the most pervasive anti-aging effects of exercise may occur at the tips of our chromosomes, which are capped with tiny bits of matter known as telomeres. Telomeres seem to protect our DNA from damage during cell division but, unfortunately, shorten and fray as the cell ages. At some point, they no longer safeguard our DNA, and the cell becomes frail and inactive or dies.

Many scientists believe that telomere length is a useful measure of a cell’s functional age. In recent years, they have found that telomeres can be lengthened or shortened by exercise. 

Only recently, have they been able to pinpoint which type of exercise is most effective:
In a recent study reported by the European Heart Journal, The researchers recruited 124 middle-aged men and women who were healthy but did not exercise. They determined everyone’s aerobic fitness and drew blood to measure telomere lengths. 

Then they were divided into 3 groups: 

  • Some continued without exercise, 
  • Some with a supervised weight training program 3xs a week
  • Some participated in a supervised HIIT aerobic regimen 3xs a week

The Surprising Results: 
Those men and women who had jogged or completed intervals had much longer telomeres in their white blood cells. The weight trainers did not. Their telomeres resembled those of people in the control group. Their telomeres remained about the same or, in some instances, shortened during the six months.

The Take Away: Dr. Christian Werner, a cardiologist who led the study
“In the parameters we looked at, endurance exercise was clearly ahead of resistance training. The reasons might lie with differences in intensity.

Even though resistance exercise was strenuous, the mean pulse rate was much lower than with running, resulting in slighter blood flow and probably less physiological response from the blood vessels themselves.”

Mojo’s Takeaway…
ALL exercise is good for us, but intensity is king. Strength training is a mandatory ingredient to keep our metabolism and curves in check, but to help prevent disease, and enjoy a healthier heart and longevity overall – aerobic intensity is A MUST.

With Mojo, there is no need to choose. Party ON!
One Mojo Hour = Cardio + Strength Training + De-stress + Agility Training

Your body has no idea how busy you are. 
It’s waiting patiently for its turn and taking notes.
Stay on track and make your goals come alive. 
Happiness From The Inside Out ~ How Be Your Own Best Friend
You're Flawsome! The Blessings Of A Messy Day

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