Ageing well is not just about how you look; it happens at a cellular level. Research has explored what type of training might genuinely help slow that process, comparing high-intensity interval training (HIIT), weight training and a combination of both, and the findings suggest exercise may do something medicine currently cannot.
Why this type of exercise matters at a cellular level
Certain styles of exercise stimulate protein synthesis within our cells, including in the mitochondria, where energy is produced, and the ribosomes, which build proteins. This process appears to slow down some of the changes associated with cellular ageing. The study’s senior author noted that, based on the evidence available, there is currently no substitute for these kinds of exercise programs when it comes to delaying this aspect of the ageing process, and that these particular cellular effects are not something medication can replicate.
How the study was designed
Researchers recruited 36 men and 36 women from two age groups: a younger group aged 18 to 30, and an older group aged 65 to 80. Participants were divided into three training approaches: high-intensity interval biking, weight training alone, or a combination of weight training and HIIT. HIIT in this context meant alternating short, intense efforts (such as 30 seconds all-out on an elliptical) with a longer, easier recovery period (such as a minute at a slow, steady pace), repeated throughout the session.
After the training period, researchers took muscle biopsies from participants’ thighs and compared molecular markers, insulin sensitivity and lean muscle mass against samples from people who did not exercise.
What each type of training was best at
All three approaches improved health and fitness, but in different ways. High-intensity training produced the biggest gains in mitochondrial capacity, improving it by roughly half in the younger group and by even more in the older group, and it also improved insulin sensitivity, which lowers the risk of developing diabetes over time. Weight training, unsurprisingly, was the most effective at building muscle mass and strength, an area where HIIT was less effective. Since strength naturally declines with age, combining both types of training appears to be the most well-rounded approach based on these findings.
The researchers’ recommendation
Asked which single form of exercise they would recommend if someone could only choose one, the study’s senior author pointed to high-intensity interval training, but suggested the ideal approach for most people would combine three to four days of interval training with a couple of days of strength training each week. The broader message from the research: there is strong scientific support for the idea that exercise plays a critical role in delaying the ageing process, in ways that cannot currently be replicated by any medicine.
Build both into your training
If you want to combine HIIT and strength training the way this research suggests, Hammers Gym has everything you need under one roof: a full weights floor, cardio equipment for interval training, and group fitness classes that do both. Our personal trainers can help you structure a program around this exact combination.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. Try a free trial or view our membership options.
Reference: Robinson, M.M. et al. (2017). “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.” Cell Metabolism, Volume 25, Issue 3, Pages 581–592.