Strength Training can make you 10 years younger

Live healthy and long

From Dr. Mercola archives | March 15, 2013

Strength training can make you 10 years younger:   at the molecular, chemical, enzymatic, hormonal level.  This can slow and arrest onset of diseases that often come with sedentary lifestyle. And return 179 gene composition to a youthful level

There are two ways to achieve this:   slow weight resistance training to the point of fatigue, and high intensity interval training.  

I have done this with biking:   keeping up with young once on hill climbs, or riding on flats on heavy gear.  Our bike mate Joel has often repeated that in order to be stronger, you have to attack too at times:   do not be left behind by the peloton as it speeds up and I find this to be true.

According to Shyler Tanner on this You Tube video - biomarkers of Aging ( a one hour video) there are 10 biomarkers of aging that can be controlled by exercise:

l.  Aerobic capacity
2.  Bone density
3.  Blood glucose
4.  Blood lipids
5.  Telomere lengths (has something to do with aging)
6.  Body composition
7.  Strength and muscle mass
8.  Cardio respiratory fitness
9.  Body composition

High intensity strength training work out plan from Dr. Mercola

Live healthy and long

From Dr. Mercola.

The secrets of good work out/exercise plan are the following:

l.  Active stretching;

2.  High intensity, interval training

3.  Strength training

Following the above, as espoused by other trainers increases BMR and weight loss

Fitness training from Dr. Mercola