Interval Running Reversing Age By 20 Years

[The alchemist]

As people are talking about this step app, I figured I was going to post something related to health and physical training.

Research that involved 53 middle-aged participants (averaged 50 years), who underwent high-intensity running for two years showed that the training regime rejuvenated their cardiovascular functions by ~20 years.

This type of training, which is based on a Norwegian model requires you to do 4x4, meaning, you run up to near your maximum pulse for 4 minutes (you run as fast as fast as you can), then reduce the intensity to light jogging or walking for 3 minutes, then do that process again to total 4 times.

As humans age through greater sedentary lives, their cardiovascular systems become worse in function leading to problems and stiffness, which means the heart pumps less blood, requiring more to circulate the blood throughout the body. This type of 4x4 interval training works the heart in a way that reverses that process.

The results were published by the biggest heart research journal by Howden et al. 2018:

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.030617

This is very spectacular. The outcome of the training ended with Vo2max increasing by 18%" - basically, saying that the best indication of heart and lung capacity improved by nearly 1/5 relative to before the training. As mentioned the improvements were less stiffness in the heart and better circulation of blood with the chambers expanding. Overall, these 50-year-olds turned out with hearts of 30-35-year-olds.

So, no matter your training type, you should include some fitness training in your life.

It's tough. But as you see, it pays off. We used to do these sorts of exercises in middle school.

@Shimbiris

 

[Homerlilian]

I used to do hiit if you know of it when I was a teen . I would reserve a little corner of the garage for myself than proceed to do heavy lifting.

Unlimited reps for 4 minutes two minute break another four minutes . I would do this for another 10 minutes . Coupled this with my diet I would see immediate changes within a week but I abandoned it

 

[The alchemist]

I used to do hiit if you know of it when I was a teen . I would reserve a little corner of the garage for myself than proceed to do heavy lifting.

Unlimited reps for 4 minutes two minute break another four minutes . I would do this for another 10 minutes . Coupled this with my diet I would see immediate changes within a week but I abandoned it

I remember that kind of workout. Gives me flashbacks of gym class.

This is a prescription, you should add the interval running to your life, sxb. You can start with once a week.

 

[Homerlilian]

I remember that kind of workout. Gives me flashbacks of gym class.

This is a prescription, you should add the interval running to your life, sxb. You can start with once a week.

definitely Walalo I’ve lost my appetite for exercise due to my love for comfort but now things have changed.

I’m going to take this write this in my notes and see if this works out for me . You came in clutch tho mane

 

[The alchemist]

definitely Walalo I’ve lost my appetite for exercise due to my love for comfort but now things have changed.

I’m going to take this write this in my notes and see if this works out for me . You came in clutch tho mane

View attachment 331231

Comfort is a dangerous thing. Early discomfort through training leads to better health overall. Early comfort turns into a latent discomfort. As we know, in reality, comfort is only potent and most appreciated between hard work. The potency of comfort, if prolonged, qualitatively wain, then you pay for it in many ways that the comfort was not worth.

 

[Homerlilian]

Comfort is a dangerous thing. Early discomfort through training leads to better health overall. Early comfort turns into a latent discomfort. As we know, in reality, comfort is only potent and most appreciated between hard work. The potency of comfort, if prolonged, qualitatively wain, then you pay for it in many ways that the comfort was not worth.

Wallahi I wish i knew before but now I’m 21 and I have come to the realisation that my problems was love for comfort and no excercise

I think it’s the main problem many kids from. Their youth like me suffer from without knowing

 

[The alchemist]

Wallahi I wish i knew before but now I’m 21 and I have come to the realisation that my problems was love for comfort and no excercise

Yeah, things are nice at first because you chase the nice and cozy stuff basking in the hedonism and before you know it you're that frog in boiling water getting cooked. You're in the prime age to reverse those habits. Although to other people who are older; it's never too late.

 

[daljirkadahsoon]

HIIT is absolutely amazing you could even call it miraculous

 

[The alchemist]

HIIT is absolutely amazing you could even call it miraculous

It's good physical stress for the body that rapidly improves baseline fitness.

 

[The alchemist]

Opt for the Norwegian model outlined above, guys. Not saying it because of bias. I promise.

 

[daljirkadahsoon]

It's good physical stress for the body that rapidly improves baseline fitness.

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[The alchemist]

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Thank you, bro. You as well, no doubt

 

[NidarNidar]

As people are talking about this step app, I figured I was going to post something related to health and physical training.

Research that involved 53 middle-aged participants (averaged 50 years), who underwent high-intensity running for two years showed that the training regime rejuvenated their cardiovascular functions by ~20 years.

This type of training, which is based on a Norwegian model requires you to do 4x4, meaning, you run up to near your maximum pulse for 4 minutes (you run as fast as fast as you can), then reduce the intensity to light jogging or walking for 3 minutes, then do that process again to total 4 times.

As humans age through greater sedentary lives, their cardiovascular systems become worse in function leading to problems and stiffness, which means the heart pumps less blood, requiring more to circulate the blood throughout the body. This type of 4x4 interval training works the heart in a way that reverses that process.

The results were published by the biggest heart research journal by Howden et al. 2018:

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.030617

This is very spectacular. The outcome of the training ended with Vo2max increasing by 18%" - basically, saying that the best indication of heart and lung capacity improved by nearly 1/5 relative to before the training. As mentioned the improvements were less stiffness in the heart and better circulation of blood with the chambers expanding. Overall, these 50-year-olds turned out with hearts of 30-35-year-olds.

So, no matter your training type, you should include some fitness training in your life.

It's tough. But as you see, it pays off. We used to do these sorts of exercises in middle school.

@Shimbiris

I started with 45 seconds of jogging followed by 45 intense running, gradually building it up to 2 minutes, the rowing machine is a great way to warm up.

 

[Keep it a boqol]

burpees are the best HIIt workout there’s a reason the marines still use it to this day

 

[NordicSomali]

I’m a guy in my 30s and go to the gym 2 times a month, I’m not in good shape, but I look 22. My secret is I eat lots of vegs and fruits, use moisturizer and meditate to reduce stress. But of course I don’t feel 22 I actually feel almost 40. If it’s about looking young then it’s all about eating healthy and taking care of your skin but being young and feeling young is all about exercise.

 

[The alchemist]

burpees are the best HIIt workout there’s a reason the marines still use it to this day

Those are generally two separate fitness goals. Burpees and the running one are both good but don't yield the same results. The military needs more than just good condition so burpees cover other athletic dimensions that are important in physical demands, with cardiovascular benefits, of course.

Scientifically (I can say this because of the evidence presented, lol), it's quite evident that the 4x4 high/low-intensity interval training is probably as optimal as it gets if you want better heart health. The intervals of high-intensity running hit the cardiovascular and lung systems quite differently than burpees. These do not need to be mutually exclusive things, however. People can do strength training, burpees, and of course, eat better to have overall better condition. However, this 4x4 high-intensity interval cardio is, even if you have a bad diet, extremely good for your heart, lungs, and body, in ways that are quite unusually amazing.

 

[Shakespeare_aabihiis]

I normally jog for 5 and walk for 5. I might start doing HIIT and see what the results are.

 

[Shimbiris]

Thanks for the @, walaalkay. This somewhat reminds me of something people like Bart Kay, who's a pretty long-time and accomplished physiologist, have been somewhat saying for ages which is that long-distance running isn't actually good for humans and we're more adapted as a species for sprinting. From what I gather, a lot of long-time marathoners and the like actually end up with long-term heart issues, not to mention knee problems from all that hitting concrete.

Overview: Patellofemoral pain syndrome (runner’s knee) - InformedHealth.org - NCBI Bookshelf

Even when we were hunting large game, from what I gather, it seems to be more that the humans actually just walked or fast-walked behind the animal over long distances, interspersed with some sprints to keep up, then when the animal, lacking human endurance and sweat glands, tired out they'd just catch-up and kill it.

I generally advise anyone who asks me to do just do some form of HIIT or interval training like this or long walks rather than long-distance running/steady state cardio. And not to overdo it and just work no more than 1 hour or so a day, even with lifting. Mike Mentzer was very big on this not overtraining with lifting too. People really underestimate how little you actually need to be in great condition. Just eat what we are adapted to eat, stay away from vices, get some sleep and maybe 1 hour or a little more 2-4 days a week of smart exercises and you'd be surprised.

 

[Shakespeare_aabihiis]

Thanks for the @, walaalkay. This somewhat reminds me of something people like Bart Kay, who's a pretty long-time and accomplished physiologist, have been somewhat saying for ages which is that long-distance running isn't actually good for humans and we're more adapted as a species for sprinting. From what I gather, a lot of long-time marathoners and the like actually end up with long-term heart issues, not to mention knee problems from all that hitting concrete.

Overview: Patellofemoral pain syndrome (runner’s knee) - InformedHealth.org - NCBI Bookshelf

Even when we were hunting large game, from what I gather, it seems to be more that the humans actually just walked or fast-walked behind the animal over long distances, interspersed with some sprints to keep up, then when the animal, lacking human endurance and sweat glands, tired out they'd just catch-up and kill it.

I generally advise anyone who asks me to do just do some form of HIIT or interval training like this or long walks rather than long-distance running/steady state cardio. And not to overdo it and just work no more than 1 hour or so a day, even with lifting. Mike Mentzer was very big on this not overtraining with lifting too. People really underestimate how little you actually need to be in great condition. Just eat what we are adapted to eat, stay away from vices, get some sleep and maybe 1 hour or a little more 2-4 days a week of smart exercises and you'd be surprised.

Well I'll actually start HIIT workouts now. I'm just wondering how long should intervals be for me.

 

[Hargeysa]

VO2 max is a strong predictor of longevity.

This shouldn't surprise anyone. High VO2 max = an efficient heart and circulatory system. This will help to ward off cardiovascular disease, which is the leading cause of death worldwide.