Share:
Direct comparison Endurance or strength training What makes us younger?
Numerous studies show that you can stay fit and healthy through sports until old age. Especially sports such as jogging or cycling can slow down the aging process. In this regard, Ausdauersprt is clearly superior to pure weight training, as a new study shows.
Seniors are much fitter today than they used to
On average, seniors today are more fit than ever before. A key reason for this is that it has become popular among older people to move regularly. Studies show that physical fitness keeps the heart and brain young. Sport is a way to stay younger than you are. Endurance sports are obviously better suited than strength training. This shows a new study of German scientists.
Endurance sports keeps you young longer. Image: Sabine Hürdler - fotolia Endurance sports slow down the aging process
According to a press release by the German Heart Foundation, people who regularly moderate endurance sports such as jogging slow down the aging process of cells and the organism and protect themselves better from cardiovascular diseases such as heart attacks, heart failure and other age-related diseases such as diabetes.
Better than pure weight training
The cardiologist Dr. Christian Werner and colleagues from the Saarland University Hospital in Homburg / Saar have for the first time shown in a study that moderate endurance sports and high-intensity interval training are superior to pure strength training in this respect. "The study provides an important measurement method for accurately determining how effectively a particular training regimen will act on cell aging, thereby increasing protection against cardiovascular disease. A great benefit for the prevention of heart disease ", says Prof. Dr. med. med. Thomas Meinertz, Chairman of the Board of the German Heart Foundation.
Protection against cardiovascular diseases
According to the experts, age is the main risk factor for the development of cardiovascular disease. "Moderate and regular endurance exercise slows down the aging process of the cells in the vasculature and thus increases the protection against cardiovascular diseases. Jogging and interval training seem to be much superior to weight training. However, all forms of exercise improve physical fitness, "Dr. Werner.
As stated in the communication, the activation of the enzyme telomerase by endurance training as well as the enhancement of telomere-preserving and protective proteins (TRF2, POT1, Ku70) in the blood cells of the test persons are decisive for the finding. Telomeres are single-stranded ends of the genetic material (chromosomes) in the cells that protect the genetic information. Telomerase counteracts telomere shortening as a result of cell division during aging by preventing shortening or even causing extension.
Increased telomerase activity
In the training study, the increased telomerase activity was found in moderate endurance training, intensive interval training, but not in intensive strength training. Out of 124 healthy, physically inactive study participants between the ages of 30 and 60, 89 people in three different groups (stamina, interval, strength) completed regular training sessions for six months. Training was done three times per 45 minutes per week. The subjects of the control group did not exercise.
It was found that telomerase activity was higher in the training groups than in the control group, highest in the endurance training group. The endurance training consisted of 45 minutes of jogging in the aerobic area. The interval training took place alternating between four-minute high stress phases followed by a three-minute recovery at low stress. This sequence was carried out four times after a warm-up, at the end was a leak.
Heart training strengthens the heart
The strength training included a circuit training with eight exercises on equipment. The telomerase activity can be measured. According to the scientists, there is thus a biomarker that makes it possible to derive training recommendations for healthy people and for the heart disease. "Healthy people can protect themselves from heart disease through regular endurance exercise. Strength training should be done in addition to endurance training, but not as a substitute for it. "
The German Heart Foundation offers a special guide to help improve endurance to do something for your heart's health. Even people with a damaged heart can strengthen their heart through appropriate cardio training. (Ad)