Compelling new research has found that certain types of exercise methods can slow the aging process by preventing celluar aging.
One of these methods is HIIT (high-intensity interval training).
The study (linked at the bottom of this article) published in the European Heart Journal, researchers examined the cellular effects of different exercise types over a six month period with 124 participants.
One big find was that HIIT training increased what’s called telomerase activity, which is beneficial for cell growth and replication. Telomeres are nucleotide sequences found at the end of chromosomes that protect our genetic information. When they shorten, cellular aging occurs. HIIT was one of the modalities found to increase telomere length, inhibiting cell death, and produce an anti-aging effect.
A nice side benefit is that there is also a lot of research showing HIIT being one of the best methods for reducing body fat!
Plus, HIIT is very time-efficient, taking a lot less time to do then more traditional, endurance-based exercise methods.
Here is a kettlebell – based HIIT workout you can try:
Anti-Aging Kettlebell HIIT Workout
For each exercise, use maximum effort for 40 seconds (goal – get heart rate to 80-95% of max), then rest (goal – heart rate comes down to 40-50% of max) for 20 seconds. Repeat for three (beginner) to four (intermediate/advanced) rounds total:
1 – One Arm Kettlebell Swing (beginner) OR Kettlebell Snatch (intermediate/advanced)) (20 seconds per side)
2 – Plank (beginner) OR Plank with Alternating Shoulder Tap (intermediate/advanced)
3 – Bodyweight Lunge (beginner) OR Kettlebell Tactical Lunge (intermediate/advanced)) (alternate legs each rep)
4 – One Arm Kettlebell Row (20 seconds per side) (beginner) OR Pull Up intermediate/advanced)
5 – Jumping Jacks (beginner) OR Burpees (intermediate/advanced)
If you are looking for a complete program that uses kettlebell HIIT for anti-aging, you’ll be hard pressed to find a better one than my Filthy 50 28-day KB Challenge. But if you want to sign up, you’ll need to do so ASAP – we start today!
Here’s to feeling younger, stronger, and fitter in 2021 –
– Forest and the FVT Team at KettlebellBasics.net
PS – Check out the study on HIIT for anti-aging here: https://academic.oup.com/eurheartj/article/40/1/34/5193508