Science of Exercise

A recent study has shown how exercise benefits the body on a cellular level. What’s even cooler is that it found what type of exercise that’s best for boosting cell health. Have you heard of High-intensity Interval Training (HIIT)? If you have, you likely know that it’s one of the best ways to train. Now with recent research, we know it has even more benefits on the cellular level.

Published in Cell Metabolism (2017; 25[3], 581-92), the study included 36 men and 36 women categorized as “young” (18 to 30 years old) or “older” (65 to 80 years old). Each participant was assigned to one of three training programs for 12 weeks: HIIT on an indoor bike; strength training with weights; or a combination of both. Scientists took muscle biopsies from the volunteers (plucked some samples) and then compared the results with those from a sedentary control group.

 

Data showed that the exercise groups experienced improvements in cellular function and in the ability of mitochondria to generate energy. This adds to the evidence that exercise slows the aging process at a cellular level. Muscle mass and insulin sensitivity improved with all three training protocols, but outcomes did vary. “HIIT revealed a more robust increase in gene transcripts than other exercise modalities, particularly in older adults,” according to the authors. HIIT increased mitochondrial capacity by 49% in the young group and 69% in the older group.

“HIIT reversed many age-related differences in the proteome, particularly of mitochondrial proteins in concert with increased mitochondrial protein synthesis.”

For best benefit though, a combination of HIIT and strength training is still recommended since HIIT alone doesn’t increase strength and muscle mass like the strength training protocol does.

What does this all mean for you? The take home message is for aging adults that supervised HIIT is best since it confers the most benefits both metabolically and at the molecular level. This is all according to K. Sreekumaran Nair, MD, PhD from the study linked above.

Do you partake in HIIT training? What about strength training? Do you notice benefits from it? While you may not feel your cells changing, they are the building blocks to living things. And once again: do you even science, bro? 🙂

Bill Nye the Science Guy

I grew up watching Bill Nye the Science Guy on the Disney channel. It was a combination of this show, my middle school science teacher (Ms. Jen Baum), and my first pets (hamster & dog) that contributed to my passion for science and animals. I have fond memories of Bill Nye and his quirky ways of explaining different topics of science. Each episode added to my knowledge base. As I grew, so did my interest and intrigue in science and the way the world worked. The most interesting topics to me centralized around biology and animal science, which led me down the path to obtaining my Bachelor’s degree in Animal Science with a Chemistry minor. And eventually a Master’s degree in Biology.

And now, somehow Bill Nye has gotten even better with age. (also he looks nearly the same to me: does this guy age?) Watching and listening to him and Bernie Sanders brings hope to my heart. Hope for our future and our planet that I’ve developed a deep love for. I love listening to Bill Nye and his viewpoints since they are still just as relevant, if not more so now than they were back in the 90’s when I watched him on Disney. Another nice thing is that now he’s free to say what he really thinks, and doesn’t have to hold anything back due to his audience being children. Also, I’m older and can understand more in regards to what he’s saying.

He has a new show Bill Nye Saves the World on Netflix that I recently started watching. While I don’t know what the show will bring to me, I look forward to learning more about science, our world, and beyond. And I hope that in addition to learning, that it brings back happy memories from my childhood growing up with Bill Nye the Science Guy.

What are your thoughts on Bill Nye? Did you watch his show in the 90s? Have you seen his new show? Do you have any qualms about Bill and his opinions? Do you even science, bro?