Ideal Anti-Fragile Exercise Program?

Alzheimer's, cardiovascular, and other chronic diseases; biomarkers, lifestyle, supplements, drugs, and health care.
bexnews
Contributor
Contributor
Posts: 21
Joined: Thu Jan 19, 2017 3:58 am

Ideal Anti-Fragile Exercise Program?

Postby bexnews » Sat Sep 16, 2017 10:14 am

So I think we carriers of APOE4 understand that possessing the gene increases the risk for a number of health issues. It seems there is consensus on walking and aerobic exercise being beneficial but what about weight training and HIIT?

I have seen the studies that suggest that weight training can have lots of benefits as we age, regardless of APOE4 status. I have been doing a kettlebell program for a few years now and also light (trampoline) and HIIT aerobic exercise (kicking bag). I also like efficiency in exercise. Kettlebells are great because they are whole body exercise. I am looking into a new workout program that is very efficient at building strength but integrates hypertrophy, which I am not sure is a good thing given IGF concerns. Maybe IGF is only a dietary concern. Thoughts?

User avatar
slacker
Mod
Mod
Posts: 639
Joined: Wed Aug 03, 2016 6:20 pm
Location: Louisville KY

Re: Ideal Anti-Fragile Exercise Program?

Postby slacker » Sat Sep 16, 2017 1:06 pm

Dr Bredesen recommends a combination of aerobic and weights in his new book; doesn't specifically address HIIT. You can search our site for prior posts on HIIT by selecting the 3 vertical "dots" in the upper right hand corner and using the search function. A lot of entries pop up, but it might be fruitful for you. I doubt that there is any consensus on the subject!
Slacker
E4/E4

User avatar
drae
Contributor
Contributor
Posts: 121
Joined: Tue Dec 05, 2017 11:16 am
Location: North Carolina, USA

Re: Ideal Anti-Fragile Exercise Program?

Postby drae » Thu Dec 28, 2017 12:14 pm

I think I remember reading many times that plain old walking strengthens bones. Something about the feet hitting the ground. I expect there are some who know the particulars on this. My beginner plan includes walking 30 minutes a day with the intention that my distance and speed will increase, and once I am comfortable doing this the plan will change to adding more resistance/strength activities.

Drae
Drae -- the everlasting beginner, poco a poco
Slowly sticking with it.
... JulieG
Practice makes progress.
A thing worth doing well is worth doing badly at first.
... G. K. Chesterson

User avatar
slacker
Mod
Mod
Posts: 639
Joined: Wed Aug 03, 2016 6:20 pm
Location: Louisville KY

Re: Ideal Anti-Fragile Exercise Program?

Postby slacker » Thu Dec 28, 2017 4:58 pm

Any exercise with weight on the bones helps reduce risk of osteopenia and osteoporosis. Walking, dancing, and weight training for example are helpful. Biking, elliptical, and swimming are great for the heart but not so much for the bones.
Slacker
E4/E4

sarahb12
Senior Contributor
Senior Contributor
Posts: 141
Joined: Mon Nov 04, 2013 8:21 pm
Location: Boise, id

Re: Ideal Anti-Fragile Exercise Program?

Postby sarahb12 » Sun Dec 31, 2017 9:00 am

I think they all help and seem to have different benefits in terms of bdnf, etc. My guess is the optimal plan is some of each. HIIT, weight, long low intensity wokouts....
E3/E4

Online
Orangeblossom
Contributor
Contributor
Posts: 449
Joined: Tue Nov 07, 2017 10:11 am

Re: Ideal Anti-Fragile Exercise Program?

Postby Orangeblossom » Mon Jan 01, 2018 4:53 am

I do lots of walking and gentle swimming and sometimes do a bit of gentle HIIT in the poll which involves swimming fast for one length then resting for a minute, just 1-3 times. Also weights with hand weights, again quite gentle but feel it helps. have tried body pump as well but found it a bit full on.

circular
Senior Contributor
Senior Contributor
Posts: 3930
Joined: Sun Nov 03, 2013 10:43 am

Re: Ideal Anti-Fragile Exercise Program?

Postby circular » Mon Jan 08, 2018 11:10 am

See:

Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. While this doesn't mention APOE, it's an interesting look at types of exercise with respect to muscle mitochondria health. Since sarcopenia is associated with cognitive decline, I suspect ultimately there's a link here for our ApoE4 cognition.
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]

If only my joints could take the HIIT. I need mimetics :(
ApoE 3/4 > Thanks in advance for any responses made to my posts.


Return to “Prevention and Treatment”

Who is online

Users browsing this forum: PBW, ru442, Russ and 2 guests