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The Best Exercise for Aging Muscles

The Best Exercise for Aging MusclesThe toll that aging takes on a body extends all the way down to the cellular level. But the damage accrued by cells in older muscles is especially severe, because they do not regenerate easily and they become weaker as their mitochondria, which produce energy, diminish in vigor and number.

A study published this month in Cell Metabolism, however, suggests that certain sorts of workouts may undo some of what the years can do to our mitochondria.

Exercise is good for people, as everyone knows. But scientists have surprisingly little understanding of its cellular impacts and how those might vary by activity and the age of the exerciser.

So researchers at the Mayo Clinic in Rochester, Minn., recently conducted an experiment on the cells of 72 healthy but sedentary men and women who were 30 or younger or older than 64. After baseline measures were established for their aerobic fitness, their blood-sugar levels and the gene activity and mitochondrial health in their muscle cells, the volunteers were randomly assigned to a particular exercise regimen.

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After 12 weeks, the lab tests were repeated. In general, everyone experienced improvements in fitness and an ability to regulate blood sugar.

There were some unsurprising differences: The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.

But more unexpected results were found in the biopsied muscle cells. Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters. Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.

Infographic The Best Exercise for Aging Muscles

Many of these affected genes, especially in the cells of the interval trainers, are believed to influence the ability of mitochondria to produce energy for muscle cells; the subjects who did the interval workouts showed increases in the number and health of their mitochondria — an impact that was particularly pronounced among the older cyclists.

It seems as if the decline in the cellular health of muscles associated with aging was “corrected” with exercise, especially if it was intense, says Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author. In fact, older people’s cells responded in some ways more robustly to intense exercise than the cells of the young did — suggesting, he says, that it is never too late to benefit from exercise.

 

Source: https://www.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html

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As with all sports equipment the best fit or purchase is to choose the gear that suits your purpose. In other words, what are you using the product for. In my case, I am about 170cm tall, a senior and I do 40 minutes of treadmill fast walking 5 days a week. I have been using a Jazzfit 16 treadmill for the last 10 years on an off but decided to upgrade. I was therefore looking for a sturdy and well built machine similar to my old one with the intention of long term use. Looking through the myriad of treadmills on line was no fun. I had a budget in mind but the treadmills in the mid range looked too flimsy and a lot of reviews were not complimentary. After a few days of research, I was lucky to land on the Endurance Treadmills web page. A large number of reviews supported the Endurance Spirit model and when I checked the specifications, it ticked all my boxes. The price was a bit higher than my intended budget but as the old saying goes you get what you pay for. I finally made up my mind to buy it after viewing the video showing the treadmill in action. I knew then this was exactly what I was looking for.
The machine came well packed. The instruction booklet was one of the best I have come across. Installation was well described and I was impressed with the little tool pack which had bolts/screws and tools taped on a card with size and description of each item. Putting it all together was easy although a bit heavy to shift it around, if you're on your own. The build is heavy duty, robust and professionally made with a lot of thought. The computer is easy to use with the large buttons, clear screen and quick speed and incline buttons. These buttons are also on the handles for quick and easy speed and incline adjustments. The belt is anti-static and of good quality. Best of all it is very quiet in motion, at least compared to my old treadmill. There are plenty of programmes to choose from, which I haven't used as yet. There is also a Mode button that allows you to exercise from a countdown start position,e.g. distance, time, calories countdowns.
At the end of the day, this treadmill model suits me and my exercise regimen and I would be happy to recommend it to anyone who wants to keep fit regularly. Lastly and most importantly is the 5 years motor warranty and 12 months parts replacement warranty and the after sales service. If looking for a treadmill, check out the Endurance range.
In case you're wondering I am not affiliated in any way with Endurance Treadmills in any way. I am just a customer. Good luck.

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I just purchased the Endurance SPT treadmill which was delivered last week. It was very easy to assemble and it is a very sturdy treadmill. I thoroughly recommend purchasing from Endurance Treadmills.

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Treadmill was delivered promptly and the minor assembly required was not difficult. It’s a solid machine that is able to handle frequent use; however I find the large screen belies only the basic functions it supports.

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