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High Intensity Aerobics Found to Delay Aging by up to 12 Years Featured

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cardio_manAccording to a new study published in British Journal of Sports Medicine, a person who maintains aerobic fitness, especially through middle age and beyond, can delay biological aging by up to 12 years and prolong independence during old age.

Anti-Aging Fitness Study

According to the researchers long periods of relatively high-intensity aerobic exercise can increase maximal aerobic power by 25 percent (about 6 ml), which equals 10 to 12 biological years. The evidence shows that regular aerobic exercise can slow or reverse the inexorable decline, even in later life.

About Aerobic Exercise
Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body.  By definition, aerobic exercises are performed at moderate levels of intensity for extended periods of time. There are a wide range of activities that can be called aerobic or cardio exercises but all of them involve the largest muscle groups in the body, like the legs. Examples include: such as walking, running, jogging, playing basketball, cycling and more. Using these large muscles causes the heart muscle to work harder and, over time, become stronger. Effective cardio exercises need to increase the pulse to 60 and 75 percent of the maximum rate.

Aerobic Exercise Benefits

Recognized benefits of doing regular aerobic exercise include:

  • Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate
  • Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungsToning muscles throughout the body
  • Improving circulation efficiency and reducing blood pressure
  • Increasing the total number of red blood cells in the body, facilitating transport of oxygen
  • Improved mental health, including reducing stress and lowering the incidence of depression
  • Reduced risk for many diseases, including but not limited to:
    • Cardiovascular Disease
    • High Cholesterol
    • Chronic Fatigue Syndrome
    • Depression
    • Dementia
    • Type 2 Diabetes
    • Erectile Dysfunction
    • Heart Disease
    • Obesity
    • Stress
    • Stroke
  • Improved energy
  • Improved balance
  • Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
  • Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
  • Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
  • Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
  • Enhancing the speed at which muscles recover from high intensity exercise

To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end.

Last modified on Monday, 18 March 2013 22:58
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