People looking to maintain health and slow aging through exercise will find this information crucial. Many believe that strength training is beneficial for health, but recent studies suggest that a different type of exercise is more effective in preventing aging.
Endurance Training
According to research conducted by Professor Ulrich Laufs’ team at the University of Leipzig, endurance training has been found to be more effective in preventing aging than strength training. This study involved 266 young, healthy adults who were not active and was conducted over six months.
The Benefits of Endurance Training
The researchers divided the participants into three groups, each performing endurance training (running), high-intensity interval training, and strength training. The results showed that the groups engaged in endurance and high-intensity interval training experienced increased telomere length and a 2-3 times increase in telomerase enzyme activity. In contrast, the strength training group did not exhibit these effects.
Telomeres and Telomerase: The Keys to Aging
Telomeres are the end caps of chromosomes in cells, which shorten as we age. When telomeres shorten, cells die, leading to aging. The enzyme telomerase plays a role in preventing telomeres from shortening. The research team explained that the reason endurance and high-intensity training increase telomerase activity is due to the impact on the levels of nitric oxide in blood vessels. Nitric oxide is essential for regulating vascular motor function and improving blood flow.
Proper Endurance Training Techniques
Proper Running Posture
It’s important to pay attention to posture when running. Running with poor posture or exceeding your fitness level can lead to injuries like Achilles tendonitis or plantar fasciitis. To prevent this, sufficient stretching and maintaining proper posture are necessary. Keep your gaze forward, relax your arms and shoulders, and move them naturally. Landing from the heel or midfoot and rolling to the toes reduces strain on the body.
Tips for Running in Summer
During summer, wearing lightweight and breathable clothing is crucial. Choosing moisture-wicking fabrics that absorb sweat and dry quickly will make for a more comfortable run. Also, running shoes made of breathable materials are a must. Wearing sunglasses to protect your eyes and the skin around them from UV rays is equally important.
Conclusion
Endurance training is highly effective in preventing aging by increasing telomere length and telomerase activity. Therefore, for anti-aging purposes, choosing endurance training over strength training is advisable. It is important to maintain proper posture and engage in exercises that match your fitness level consistently.
Reference: University of Leipzig, “Endurance Training More Effective for Anti-Aging”