Science has clearly shown the extraordinary benefits of interval training (also known as High Intensity Interval Training or HIIT) to fight aging. Specifically, it has shown the most impressive anti-aging results in older people who do HIIT on stationary bikes. Aging is inevitable, but you can start using interval training on a stationary bike today to fight aging!
One study at the Mayo Clinic compared groups of younger (18–30 years old) and older (65–80 years old) adults who did one of three kinds of exercise regimes for 12 weeks:
- resistance (strength building) exercises;
- high intensity interval training on stationary bikes; or
- a combination of light resistance training and moderate-paced cycling.
The study showed clearly that by far the most effective exercise for combating aging is high intensity interval training on a bike. This benefit was far more pronounced in older people. This suggests that embarking on a program of high intensity interval training on a bike will do you even more good if you are an older person than a younger person.
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Older Participants Experienced Dramatic Improvements at a Cellular Level
It was no surprise that the participants who did high intensity interval training improved their endurance the most. What was surprising was that the older participants experienced dramatic improvements at a cellular level. Scientists found that after just 12 weeks, almost 400 genes in the older participants who did high intensity interval training on bikes were working differently. In the younger group, only 274 genes changed. In the older group, a change was seen in only 33 genes for the weight lifting group and only 19 genes in the moderate exercise group.
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Many of the genes that changed are believed to impact mitochondria. Aging is not just what you see in the mirror. More importantly, it is the microscopic aging that occurs in your cells. The almost inevitable weakening of older muscles is caused by the fact that the cells in older muscles do not regenerate easily. The mitochondria inside muscles cells decrease in number, and also become weaker, as we age. These are the critical cells that produce energy for activity and protein regrowth.
The study showed clearly that by far the most effective exercise for combating aging is high intensity interval training on a bikeThis is where the results of this study become very exciting. Researchers believe that the decline in the cellular health of muscles that is caused by aging was actually “corrected” by exercising – especially by doing high intensity interval training.
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Do You Want to Combat Aging with Interval Training?
To try to enjoy the same benefits that the study participants experienced, try replicating what the successful group did.
Exercise Frequency:
3 times per week (with rest days between)
Exercise Equipment:
The study used stationary bikes, but there is no reason not to use a regular bike and enjoy cycling outdoorsThe study used stationary bikes, but there is no reason not to use a regular bike and enjoy cycling outdoors, as long as you have a bike computer that you can use to time your intervals. You can review our list of the 7 best bike computers here. You could also use your regular bike indoors during the winter, using an indoor exercise trainer stand.
How to Do Interval Training on a Bike
- First, warm up by pedaling moderately for 5 to 10 minutes.
- Then, pedal hard for 4 minutes, pedal lightly or rest for 3 minutes;
- Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes;
- Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes;
- Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes;
- Then, stop. You’re all done fighting aging for the day!
This is not the first research to show impressive benefits from high intensity interval training, which is why Phase 2 of our Average Joe Cyclist Beginner Cyclist Training Plan features interval training.
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You can read the complete study in Cell Metabolism here.
The study found the most impressive anti-aging results in older people who did high intensity interval trainingRead more about how to get fit with cycling by choosing a post from the slide show below:
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