1. Characteristics of muscle training and other anaerobic exercise
Anaerobic exercise is exercise that requires a great deal of force to be exerted instantaneously for a short period of time, from 30 seconds to one minute, in order to be sustained. As the word "anaerobic" implies, the main source of energy for exercise is carbohydrates stored in the muscles, and it does not require oxygen from breathing.
In terms of types, all exercises that are damaging to muscles and highly fatiguing, such as muscle training that deals with weights that cannot be performed continuously for more than one minute and short- and medium-distance running of 100 to 400 meters, can be said to fall under this category. Besides improving one's appearance by increasing muscle mass, strength training is also an exercise that results in weight loss because it increases one's normal energy expenditure.
These muscle training and other anaerobic exercises may pose a higher psychological hurdle than aerobic exercises, which can be tackled relatively easily.
However, when we examine their effects, we find that the rejuvenating effects they bring to us are tremendous as we overcome the hurdles.
1-1. 3 reasons why anaerobic exercise is effective for weight loss and rejuvenation
The most typical positive effects of anaerobic exercise such as muscle training on the body are weight loss and body makeover effects due to increased muscle mass and basal metabolic rate. So, what are the reasons why we can expect a rejuvenating effect?
The key lies in the ability to increase the amount of coenzymes and hormones that decrease in the body as we age.
The three key factors are NAD, a coenzyme that is essential for youth, and growth hormone and DHEA, which are called rejuvenation hormones. By increasing these hormones in the body through anaerobic exercise such as muscle training, various rejuvenating effects can be obtained.
1-2. ACTIVATION OF LONGEVITY GENES! INCREASE IN "NAD
NAD" is a chemical compound of niacin, a type of vitamin. It is a coenzyme necessary for smooth metabolism throughout the body, and NAD itself activates the sirtuin gene, which is a longevity gene.
If the sirtuin gene can be activated by keeping a large amount of NAD in the body, the following effects can be expected.
Improved vision
- Increased insulin secretion and improved blood glucose levels
- Increased energy expenditure
- Prevention of aging cell growth
Thus, increased metabolism in various organs makes it possible to maintain a healthy and youthful body.
The cause of the decrease in NAD is thought to be the increase in its use due to aging and the repair of outdated genes. In order to increase the amount of NAD in the body again, there are methods such as supplementing NMN, a precursor of NAD, with supplements and serums.
The amount of NAD in the body can be increased by light aerobic exercise such as walking, but it has been shown that anaerobic exercise such as muscle training increases the amount of NAD in the body. And happily, the effects of increasing NAD levels through muscle training are enormous at any age.
It has been reported that even at around 60 years of age, continuous muscle training can increase NAD levels in muscles to twice the initial level of muscle training, and eventually to the same level as at around 20 years of age. This does not mean that everything, including appearance and physical functions, will be the same as when they were around 20 years old, but it is a nice effect.
1-3. Normalization of numerous metabolisms! Increase in "Growth Hormone
Growth hormone" is an important hormone that controls not only visible physical growth but also various metabolism in the body. As its name suggests, its secretion peaks around the age of 17, when the body is in its growth phase, and declines thereafter. However, even after the growth period, it remains a super-important hormone that promotes various metabolism in the body.
Muscle training increases the secretion of growth hormone, resulting in the following physical changes.
-Stronger and larger muscles and bones
-Burns body fat
-Improves mental health
-Promotes skin turnover
It is no exaggeration to say that these changes are the very effects of growth hormone. This shows how growth hormone is essential not only for weight loss, but also for maintaining a youthful mind and body.
Conversely, a decrease in growth hormone leads to various metabolic stagnation.
And aging phenomena that greatly affect feelings and appearance, such as weight gain, lethargy, loss of skin elasticity and luster, and loss of muscle mass and bone mass, become more pronounced.
So how do we get growth hormone secreted?
The key is to put a greater load on the muscles and to generate more lactic acid in the muscles. However, this is not necessarily an absolute requirement for hard muscle training.
For example, among muscle training,
-Kaatsu Training that restricts blood flow
-Hypoxic training at high altitude or in hypoxic gyms
and others are exercises that can easily generate lactic acid even with light loads and can fully enhance the secretion of growth hormone. They are highly recommended for women and elderly people who have difficulty handling heavy dumbbells or barbells, and for those who are not accustomed to exercising.
1-4. INCREASE IN "DHEA," A MATERIAL FOR SEX HORMONES
DHEA" is a type of male hormone that is also called the "mother hormone" because it is later converted into sex hormones such as testosterone and estrogen.
In addition, DHEA plays an important role in preventing aging. In men, the higher the DHEA level, the longer the life expectancy, which is why DHEA is called the "rejuvenation hormone" along with growth hormone.
Specific functions of DHEA include the following
・Turns into sex hormones and creates femininity and masculinity
・Repairs old and damaged cells and prevents aging
・ Activates mitochondria and produces more energy
As this shows, DHEA is a male hormone, but it is important not only for men but also for women.
Also, like growth hormone, DHEA secretion peaks in the 20s and declines to almost nothing in the 80s. The decrease in DHEA with age means a lack of material for sex hormones, which leads to various symptoms of aging in both men and women. For example, they are more likely to experience reduced vitality and energy, insomnia and fatigue, menopause, and infertility.
To avoid these symptoms, anaerobic exercise is a good way to produce more DHEA. The key is to "apply a high-intensity load to large muscle groups.
The most efficient form of muscle training to stimulate DHEA secretion is squatting, which stimulates many large muscle groups in the lower body at once.
2. Characteristics of aerobic exercise such as running
Aerobic exercise is low-impact exercise, such as walking, running, or swimming, that can be performed continuously for one minute or more by drawing oxygen into the body through breathing. The energy source for exercise is lipids and carbohydrates in the blood, and continuous aerobic exercise has a weight-loss effect because it burns fat stored in the body.
I told you that the rejuvenating effects of muscle training and other anaerobic exercises are so great because of the greater workload and damage that exercise can cause.
"Then, doesn't aerobic exercise, which is relatively easy to engage in, not have the same rejuvenating effect as anaerobic exercise?" Some of you may be wondering, "Then, doesn't aerobic exercise, which is relatively easy to do, have the same rejuvenating effect as anaerobic exercise? However, there is no need to worry. Aerobic exercise has a rejuvenating effect that can only be obtained through aerobic exercise, which is different from the effect of anaerobic exercise such as muscle training.
2-1. 3 reasons why aerobic exercise is effective for weight loss and rejuvenation
The positive effects of aerobic exercise such as running on the body may be strongly associated with improved cardiopulmonary function, improved blood circulation throughout the body, and weight loss through calorie consumption. However, just like anaerobic exercise, aerobic exercise has a rejuvenating effect that only aerobic exercise can provide.
So, what are the reasons why we can expect a rejuvenating effect from aerobic exercise?
The key to anaerobic exercise is the activation of cells and genes, whereas the key to muscle training and other anaerobic exercises is the increase in coenzyme and hormone levels.
The three key elements are telomeres, which are involved in the number of cell divisions; neural stem cells, which determine the youthfulness of the brain; and mitochondria, which are the source of energy production. By increasing and activating these through aerobic exercise, various rejuvenating effects can be obtained.
2-2. Influences life span and appearance! Telomere Elongation
TELOMERE" IS THE GENERAL TERM FOR THE TERMINAL PORTION OF THE DNA THAT MAKES UP OUR BODIES. TELOMERES ARE CALLED "LIFE SPAN COUPONS" BECAUSE THEY GET SHORTER EACH TIME THE BODY'S CELLS DIVIDE AND INCREASE IN NUMBER. IN OTHER WORDS, THE LONGER TELOMERES ARE MAINTAINED, THE LONGER OUR LIFESPAN IS CONSIDERED TO BE.
Furthermore, telomeres have been shown to have a significant effect not only on the length of life, but also on the apparent age of a person.
A study of the telomeres of people with younger looking age showed that they tended to have more long telomeres and fewer short telomeres.
So how effective is aerobic exercise for telomere elongation?
Comparing people who have had a consistent exercise routine since they were young with those who have not, it has been found that the former tend to have longer telomeres. One example is that those who ran for 25-40 minutes, 5 days a week, developed telomeres that were 9 years younger in length than their actual age.
This example may make you feel that it is difficult to perform aerobic exercise with such high frequency and continuity.
However, telomere length is greatly affected not only by exercise habits but also by daily lifestyle.
For example, it has been found that people who spend less time in a sitting position during the day have longer telomeres. You don't have to be able to walk for 0 minutes or run for 0 km to exercise. Even if you work at a desk, you can start by doing something as simple as standing up or walking a little to reduce the amount of time you spend sitting and increase your activity level. The length of your telomeres in the future will depend on the accumulation of small habits that you can start now.
The more regular exercise and activity you do on a daily basis, the more important it is to both live longer and look younger.
2-3. Directly linked to cognitive function! Increase in "neural stem cells
Some people may imagine that the way to keep their brains sharp as they age is to train their brains through brain training.
In fact, however, physical exercise is also an effective way to keep the brain young.
Neural stem cells," which hold the key to brain youth, decrease with age and alcohol consumption. In addition, since neural stem cells are produced in the hippocampus, the area of the brain responsible for learning and memory, the amount of neural stem cells produced has a direct impact on cognitive function. Therefore, the decrease in neural stem cells causes cognitive decline, leading to increased forgetfulness, memory loss, and in severe cases, the onset of dementia.
However, an exercise routine can help halt this cognitive decline. In particular, aerobic exercise can activate the hippocampus, resulting in an increase in the number of newly created neural stem cells. This aerobic exercise is very gentle. Even 10 minutes of slow-paced walking is considered effective. Also, while it may take several months to change one's body shape after exercising to lose weight, cognitive function can be improved even after only two weeks of exercise.
Furthermore, it has been shown that physical exercise while talking improves cognitive function in the brain. Exercising with family and friends while having a good conversation can lead to better mental health as well as physical.
Another thing to know is that in the elderly, the higher the body's endurance, the higher the brain's cognitive function. Light exercise is effective enough, but the key to maintaining a youthful brain is to incorporate exercise that keeps you moving for as long as possible. Even if you do not have a weight-loss goal, if you are confident in your physical fitness, try walking, cycling, or aerobics for a little longer.
2-4. Energy production! Increase of "Mitochondria
Mitochondria" are organelles found in muscle cells that produce the energy needed for activity. Therefore, the more muscle mass a person has, the more mitochondria he or she has, and the more energy he or she can produce. Sensory indicators such as "stamina" and "strength" refer to the amount and activity of mitochondria.
Mitochondria are found to be more abundant in slow muscle than in fast muscle. Slow twitch muscles are those used in aerobic exercise. In other words, aerobic exercise increases and activates mitochondria by using slow-twitch muscles. As a result, energy production increases, making the body less fatigued and more stamina-enhancing.
3. "HIIT" FOR INCREASED EFFICIENCY THROUGH MUSCLE TRAINING AND AEROBIC EXERCISE
Aerobic exercise is an effective way to increase mitochondria, but there is a more effective way behind the scenes.
IT IS "HIIT," TRAINING THAT MIXES AEROBIC AND ANAEROBIC EXERCISE.
HIIT" is an abbreviation for High Intensity Interval Training. HIIT is a type of training that alternates between high-intensity exercises and rest periods at a level of intensity that makes it difficult to catch one's breath. This breathless exercise includes anaerobic components such as push-ups, jumps, and squats.
HIIT provides the benefits of both aerobic exercise and strength training, such as increased mitochondrial activity, improved cardiorespiratory function, and a high fat-burning effect.
The shortest method takes 4 minutes and the longest takes less than 30 minutes
・No special equipment is needed
・Practice can be done indoors without going outside
As mentioned above, it is also attractive in that it can be done in a short time at home.
HOWEVER, HIIT IS STILL A HARD EXERCISE THAT RAISES THE HEART RATE. HOWEVER, THIS HARDNESS IS THE ESSENCE NEEDED TO FURTHER ACCELERATE THE INCREASE IN MITOCHONDRIA.
For advanced exercisers, it is also ideal to take into consideration the type of exercise, the "environment" in which the exercise is performed, and the "physical condition" of the exerciser. The more you exercise in cold or hungry conditions and with large muscle groups, the more efficiently your cells will be stressed.
4. STRONGEST EXERCISE CONDITIONS! HUNGER X COLD X "HIIT INCLUDING SQUATS"
In conclusion, there are three conditions for the strongest, most rejuvenating exercise.
1) Conduct "16-hour fasting" or "fasting" to intentionally set aside long periods of hunger
2) Do it when you feel "hungry" or "cold"
3) Try full-body exercise with "HIIT," which includes squats. (iii) Challenge yourself to a full-body workout with "HIIT," including squats.
What happens if you meet these three conditions and complete HIIT, including hunger x cold x squats...?
Not only can a high diet effect by burning fat be expected, but in addition to an increase in mitochondria, even autophagy, which promotes cellular cleaning and reincarnation, is activated. In other words, it brings about not only weight loss but also the best rejuvenation effect.
FOR THOSE WHO WANT TO LOSE WEIGHT, ARE IN GOOD PHYSICAL CONDITION, AND WANT TO USE THEIR TIME EFFICIENTLY FOR REJUVENATION, HIIT, INCLUDING HUNGER X COLD X SQUATS, MAY BE THE BEST EXERCISE FOR YOU. PLEASE DO NOT OVERDO IT AND BE CAREFUL OF LOW BLOOD SUGAR AND POOR PHYSICAL CONDITION.
summary
We have reported on the rejuvenating effects of anaerobic exercise, including muscle training, and aerobic exercise, such as running, and the reasons why. Finally, let's look back at the points raised in this article.
■ Anaerobic exercise such as muscle training
・ Key words: NAD, growth hormone, increased DHEA
・ Specific rejuvenation effects: Increased various metabolism that had been reduced, less fatigue, less weight gain, and maintenance of healthy body line and mental health.
■ Aerobic exercise such as running
Key words: telomere prolongation, increase in neural stem cells and mitochondria
・Tangible rejuvenation effects: youthful looking age, maintenance of cognitive function, and improved stamina
■HIIT
Key words: Mixes aerobic exercise and muscle training to get the benefits of both.
・ Specific rejuvenation effects: Increases mitochondria, improves cardiopulmonary function, effective for fat burning.
■The Strongest Rejuvenation Movement
...CONCLUSION: HUNGRY X COLD X CHALLENGING HIIT INCLUDING SQUATS
What do you think? Exercise is often used for weight loss and health maintenance, but it is also essential for those who want to stay young and confident.
The important thing is to keep at it, no matter how light the load or how short the time! To stay young in the years and decades to come, start now to get into the habit of exercise.
