Exercise: HIIT, Muscle, Mitochondria and Metabolism

High Intensity Interval Training (HIIT), which is repeated bouts of high intensity effort followed by varied recovery times is one of my favorite ways to exercise because it is especially beneficial for those of us over 50 and you get an excellent workout in less time.

Skeletal muscle, the muscles that we control voluntarily like our biceps or quads, make up 40% of our body and is actually our largest organ system. Skeletal muscle is considered by many health experts to be the organ of longevity. Many people may see that they are overweight, which I agree is not a good thing, but even more dangerous, they usually are under-muscled. Obesity is a symptom. People who have healthy skeletal muscle have greater survivability and metabolic health.

There are two factors that will help us maintain healthy skeletal muscle as we age which will help prevent frailty and reduce the risk of developing diabetes, insulin resistance, obesity, cardiovascular disease and Alzheimer’s disease. Those factors are eating enough high quality protein and building that muscle through exercise and activity.

This research found HIIT boosts the amount of proteins in skeletal muscle. By altering these muscles’ proteins and regulating their activity they found that HIIT exercise increased the productions of proteins used in building mitochondria, the energy center of our cells.

Their analyses showed an increase in the production of proteins used to build mitochondria, which produce energy in cells, and in proteins related to muscle contractions. The team also identified increased acetylation of mitochondrial proteins (altering the function and properties of proteins) and enzymes that are involved in the production of cellular energy. Additionally, they observed changes in the amount of proteins that reduce the skeletal muscle’s calcium sensitivity, which is essential for muscle contractions. You can exercise longer without fatigue or cramping. The changes caused by the exercise are thought to contribute to boosting metabolism.

So the combination of exercise and activity, particularly HIIT, combined with adequate protein intake can improve the amount and quality of skeletal muscle, which is now known to be important for healthy, longevity and aging.

Do you prioritize eating adequate quality protein as well as exercising regularly?

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About amusico

I am a holistic health coach and independent nutritional consultant. All my coaching plans are based on my 3-D Living program and a big part of that are the Youngevity Products and Supplements I proudly offer! Visit my website at http://www.threedimensionalvitality.com and learn more about the products and my coaching plans!
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11 Responses to Exercise: HIIT, Muscle, Mitochondria and Metabolism

  1. JD Wininger says:

    Good advice. I thought HIIT was for younger folks who could move like that. I get down on the floor now, it’s only after I’ve ascertained there’s something I can grab hold of to help me get back up. 🙂 Thanks for sharing Ms. Ann.

    • amusico says:

      J.D. There are different ways to do this type of exercise and I am certainly not among the youngsters who can do the really
      extreme forms but I do what I can at my age. I think you have quite an active lifestyle, much more so than most of us.

  2. Ivey Rorie says:

    I love this article! We have a HIIT class done on the bike at the Y. It is intense but fun. And, like you say, 30 minutes and you’re done. I think riding that class helps me lose weight, I really do. And yes, I am doing a good job of eating quality protein. I am working hard but being mindful of taking care of myself too.

  3. Holly Scherer says:

    Yes and yes! But I DO need to get better at sticking to a strength training routine.

    • amusico says:

      Don’t we all Holly, lol!!! I can say the same thing. I just know when I do I feel SO much better.

      • Holly Scherer says:

        Cardio and movement are easy to stick to daily. I’m good with yoga in streaks. But that strength training… I need to find someone to put together an easy body weight routine for me that I enjoy. I know how important it is as I age, but I just don’t wanna do it. 🤷‍♀️

      • amusico says:

        I hear you Holly and I totally agree. Cardio is so easy for me to get in too. I recently went through my old exercise DVDs and
        found one I had done a few years ago and forgot about. It is a combination of body weight and cardio – very challenging (I think that’s why I put it away lol) I started doing it again 2 weeks ago and I am sore, but I can feel the difference. I’m farther along than you are in age so it’s really critical I stay on top of this.

      • Holly Scherer says:

        Haha! Been there! I did a kettle bell routine earlier this year that I hadn’t done in several years. I could barely walk the next day. 😂

        I appreciate the reminder. I also heard this on a podcast last week so now it’s on my mind again.🙏🏻❤️

  4. askmike763 says:

    Very informative. The way I’m accustomed to exercise is beginning to have a negative effect. I will remember what you shared

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