The type of exercise that is proven to make you stay young

Sports that can make you stay young

According to a study in the journal Cell Metabolism, interval training can delay the aging process in humans. Interval training itself is a type of exercise that combines intense physical training with moderate to light physical exercise. For example, you exercise brisk walking but also running (jogging) which is quite intense.

In the study, the experts divided study participants aged 18-80 years into three large groups. The first group was asked to do interval training. Meanwhile, the second group did resistance training. The last group did a combination of interval and resistance training.

After undergoing routine exercise for twelve weeks, the three groups showed improvement in body fitness. However, the first group to do interval training seemed to benefit the most.

According to dr. Sreekumaran Nair who led the research, there are special reasons why interval training can make you stay young. It seems that interval training is most effective at encouraging cells in the body to produce more protein, especially in study participants aged 65-80 years. This protein is responsible for replacing damage to cells due to aging. With this exercise, the damage done to cells can be "repaired" more quickly so that cells will be more "youthful" for a longer period of time.

Benefits of interval training

Besides being able to make you stay young, interval training also offers various benefits for the body. Compared to resistance training (eg push-ups or squat), a study published in March 2017 shows that interval training is more effective in increasing insulin action. Insulin itself is needed by the body to process sugar in the blood into a source of energy. This means that people who regularly interval training can reduce the risk of type two diabetes or diabetes.

Interval training has also proven to be very good for the elderly (elderly). Based on the observations of dr. Sreekumaran, this exercise can increase the body's ability to produce 69 percent more energy in elderly study participants. Meanwhile, in young people, the body's ability to produce energy increases by 49 percent.

Where to start?

Don't wait until you enter old age to start interval training. In fact, the younger you do interval training, the better the results. You can start with the following tips.

Prepare timer to mark time intervals for intense, moderate, and light training intervals.
The ideal time interval for interspersing exercise intensity is 20-60 seconds.
When you choose to run on treadmill, start with 40 seconds of slow running. Then increase the speed within 20 seconds. Slowly reduce your running speed again for 40 to 60 seconds.
If you choose to run outside, start by running on an even road. Then slowly, choose a running track with an incline or a derivative. Then end your running session on the smooth road again.