The molecular transducers of benefits from different exercise modalities remain incompletely defined. Here we report that 12 weeks of high-intensity aerobic interval (HIIT), resistance (RT), and combined exercise training enhanced insulin sensitivity and lean mass, but only HIIT and combined training improved aerobic capacity and skeletal muscle mitochondrial respiration. HIIT revealed a more robust increase in gene transcripts than other exercise modalities, particularly in older adults, although little overlap with corresponding individual protein abundance was noted. HIIT reversed many age-related differences in the proteome, particularly of mitochondrial proteins in concert with increased mitochondrial protein synthesis. Both RT and HIIT enhanced proteins involved in translational machinery irrespective of age. Only small changes of methylation of DNA promoter regions were observed. We provide evidence for predominant exercise regulation at the translational level, enhancing translational capacity and proteome abundance to explain phenotypic gains in muscle mitochondrial function and hypertrophy in all ages. [Emphasis added]
Yeah, so especially as we age, my first goal in the gym is to avoid injury. You heal less quickly and first goal: don’t hurt yourself. But going from there, I’m a big advocate in whole body resistance training with occasional tabata sessions thrown in, like a kinda rowing machine, a kind of cozy devices. And of course, I think it’s great to spend a lot of time outdoors and in nature. I like to spend a lot of timing hiking in Wyoming and Maine. Like what you said, what is your preferred method in terms of exercise, I’d say its resistance training. And in the nutshell, I incorporate methods that are intended to allow me to train intensely and safely, so the one method I use is hierarchical sets. Another, as we mentioned earlier, is occasionally centric movements, another would be kettlebells. Another would be blood flow restriction training and I’m a big advocate of that, another would be electrical muscle stimulation, and I quite like vibration platform as well.
Read more at: https://bengreenfieldfitness.com/transc ... d-podcast/
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