Jungbrunnenstudien What slows down the aging process, endurance or interval sports?

Endurance or strength training: What better slows down the aging process??
Moderate endurance sports and high-intensity interval training slows down the aging process of cells and organism better than pure strength training. This has been confirmed by scientists from the University of Saarland Homburg / Saar in a study that was awarded the Wilhelm P. Winterstein Prize of the German Heart Foundation.

Those who regularly moderate endurance sports such as jogging, slows down the aging process of cells and organism and thus protects better from cardiovascular diseases such as heart attack, heart failure and other age-related diseases such as diabetes.

How can the aging process be slowed down? An investigation knows the answer. Picture: contrast workshop - fotolia

That moderate endurance sports and high-intensity interval training in this regard are superior to the pure strength training, the scientists have now for the first time in a study. The study provides an important measurement method for accurately determining how effectively a particular form of training will act on cell aging, thereby increasing protection against cardiovascular disease.

The main reason for this finding is the activation of the enzyme telomerase by the endurance training as well as the increase of telomere-preserving and protective proteins (TRF2, POT1, Ku70) in the blood cells of the subjects. 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.

New biomarker for prevention programs
A training study (randomized, controlled) showed the increased telomerase activity in moderate endurance training, intensive interval training, but not in intensive strength training. Out of 124 healthy, non-athletic active people (30-60 years), 89 people in three different training groups (stamina, interval, strength) trained 3 x 45 minutes per week for six months. The subjects of the control group did not exercise.

In the training groups, telomerase activity was higher than in the control group, highest in the endurance training group. The endurance training consisted of 45 minutes of jogging in the aerobic area (at 60% of the heart rate reserve, HRR). Interval training alternated between four-minute high workloads (races at 80-90% HRR) followed by a three-minute low-load recovery (races at 65-70% HRR). After warming up, this sequence was carried out four times, at the end was a leak. The strength training included a circuit training with eight exercises on equipment. The telomerase activity can be measured.

Thus there is a biomarker, which makes it possible to derive training recommendations for healthy people (primary prevention) and for the heart disease (secondary prevention). Read more about the study here. (Pm)