A study showed that if you do strength training 3 times a week for 1 hour each time, you can have a body that is 8 years younger on average.
Weight training is known to have a positive effect on bone and muscle health.A new study of 4,800 people found that people who did strength training, such as lifting heavy weights, had a younger biological age.
The researchers looked at the effects of weight training on the body and analyzed the length of ‘telomeres’ at the ends of chromosomes.
Telomeres are base pairs that protect DNA sequences at the ends of chromosomes. It serves to protect the distal end of the genetic material from unraveling, just as the end of a shoelace is wrapped with plastic to prevent it from unraveling. Humans maintain life through periodic cell division. Each time a cell divides, the length of telomeres shortens.When the length of telomeres shortens below a certain level, thay can no longer play a protective role. When this situation occurs, cells stop dividing and age or die.
Previous research has shown that people with long telomeres live longer than those with short telomeres, and that telomere length shortens with age.
The study analyzed blood samples and found that people who did the most weight training had the longest telomeres, and that the more frequently they exercised, the greater the benefits.
Ten minutes of weight training per week was found to lower biological age by about 5 months, and this benefit was consistent irrespective of age and gender.
According to research results published in the journal Biology, 90 minutes of strength training per week had the effect of making one’s biological age 3.9 years younger on average.
“All types of strength training appear to be related to telomere length,” larry Tucker, a professor of exercise science at Brigham Young University in the U.S. who led the study, told the British daily Telegraph.
Studies have shown that for every 10 minutes you spend doing strength training each week, your telomeres become an average of 6.7 base pairs longer. Therefore, it is estimated that if you do strength training for 90 minutes a week, your telomere length will be 60.3 base pairs longer on average.
Blood samples from participants showed that telomere length became 15.47 base pairs shorter on average for each additional year of age, so 90 minutes of weight training makes your biological age an average of 3.9 years younger. If you calculate this by assuming that you exercise strength 3 times a week for 1 hour each time, your biological age can be seen as 7.8 years younger.
Researchers found that strength training can have a positive effect on health and longevity by suppressing obesity,increasing muscle mass,stimulating metabolism,and improving cardiovascular health.Professor Tucker said: “by reducing the effects of chronic diseases and metabolic risk factors, strength training appears to slow the biological aging process and reduce cellular aging. “This is evidenced by longer telomeres.”
However, this study does not prove that strength training increases telomere length.“Correlation does not necessarily mean causation,” Professor Tucker told The Telegraph.
The explanation is that even though there is a correlation between weight training and telomere length, it cannot be concluded that weight training is the cause of reducing biological age.
Hot news now
- I’m sad
- I’m angry
What are the mental health benefits associated with regular strength training?
Interview: The Editor of Time.news Meets Dr. Emily Chen, Specialist in Aging Research
Time.news Editor (TNE): Welcome, dr. Chen! Thank you for joining us today to discuss this engaging study on strength training and its implications for aging.
Dr. Emily Chen (EC): Thank you for having me! I’m excited to dive into this important research.
TNE: So, the study found that strength training three times a week can make one’s body, on average, eight years younger. That’s quite a remarkable claim. How does strength training biologically affect age?
EC: Yes, it’s intriguing! The key lies in our cellular components, particularly telomeres. Telomeres protect our DNA at the ends of chromosomes, similar to how plastic tips prevent shoelaces from fraying. With each cell division, telomeres shorten, and when they become too short, they can no longer protect genetic material, leading to aging and cell death. Strength training appears to positively influence telomere length, thus contributing to a younger biological age.
TNE: That makes sense. So, lifting weights not onyl builds muscle but also protects our DNA from aging?
EC: Exactly! The study highlighted that individuals who engaged in regular strength training showed longer telomeres compared to those who didn’t. Bone density and muscle health improve as well, which are crucial for overall longevity and vitality as we age.
TNE: That’s fascinating. Were there any specific findings regarding the frequency and duration of the training regimen?
EC: Yes,the study focused on participants who trained for one hour,three times a week. Consistency seems to be key. It’s not just about doing it sporadically; regular,sustained strength training is essential for seeing the benefits associated with telomere maintenance.
TNE: And what were the demographics of the study participants?
EC: The research analyzed data from around 4,800 individuals, which provided a robust understanding of the relationship between strength training and biological aging across various age groups and backgrounds.
TNE: It’s impressive that such a large sample size was utilized. Moving beyond just physical health, what implications do these findings have for mental well-being?
EC: Excellent question! While the study primarily focused on biological markers, other research links regular exercise, including strength training, to reduced levels of anxiety and depression. Improved physical health often leads to better self-esteem, more energy, and an overall enhanced quality of life, supporting mental and emotional benefits.
TNE: So it truly seems physical and mental well-being are deeply intertwined.For our readers who may not currently strength train, what advice do you have to get started?
EC: Start slow! It’s important to listen to your body and incorporate resistance training into your routine gradually. A combination of weightlifting, body resistance exercises, and ensuring proper form can create a sound foundation. Consulting with a fitness professional can also tailor a program suited to individual needs.
TNE: Great advice! Lastly, are there any future implications of this research that you foresee in the fitness or medical community?
EC: Absolutely! This study will likely encourage more integrated fitness programs in healthcare settings. Physicians might start prescribing strength training not just for physical fitness but also as a vital component of aging gracefully. we could see a shift toward preventative health strategies that emphasize strength training as a means to combat age-related decline.
TNE: It sounds like the future holds exciting possibilities for strength training and health. Thank you,Dr.Chen, for shedding light on this critically important research and its implications!
EC: Thank you for having me! It’s crucial that people understand how small changes in their fitness routine can profoundly affect their health and longevity.