Breakdown: I want to spend the least amount of time exercising (HIIT), that I can and get the biggest benefit from it. That is why you should read this article. Exercise and Diet instructions are below:
What is HIIT?
HIIT (High-intensity interval training) is done by performing a range from 20 seconds to a few minutes of all out intense exercise. In other words, you go as hard as you can for a very short period of time.
There are more benefits from these short bursts of all out exercise than exercising at a slow or moderate pace for an hour.
The main reason HIIT is so effective for anti-aging and overall health is that it increases the number and effectiveness of mitochondria in your cells.
Mitochondria are what produces energy in your body. They produce energy by combining the food you eat, with oxygen, which creates energy. So, it is very important to have quality food in your diet and to have adequate amounts of oxygen in your tissues.
Why does Oxygen matter?
Oxygen levels drop as you age because your body has a harder time pushing oxygen from your blood vessels into your tissues. By age 70, your tissues contain 40% less oxygen, which causes your mitochondria to produce much less energy.
Combine these low oxygen levels with a person who is eating a junk diet and that person is going to have substantially less energy.
Image how much energy you can have if you increase your oxygen levels in your tissues back up to 100% and then eat the foods that are better used for energy. The way to do this is to drink a superfood smoothie each day at breakfast or lunch. Then do HIIT exercise 2 – 3 times per week while breathing in oxygen from a mask.
I am only talking about 3 minutes of actual all out exercise 2-3 times per week for you to feel your energy levels drastically rise.
How to Improve your Mitochondria
Mitochondria are organelles found in large numbers in most human cells where energy production and respiration occur. They produce most of your energy.
By age 40, 50% of people have mitochondria problems, which are contributors to Alzaheimer’s, cancer, diabetes, heart disease, low energy and degenerative diseases. The way to increase and improve your mitochondria is:
- HIIT exercise
- Increase tissue oxygen – this is done by exercising hooked up to oxygen
- Improve your food – drink a superfood smoothie daily (recipes here)
3 Minutes vs 2.5 Hours of Exercise
I think most people would rather exercise less and have more benefits. That is exactly what this study showed. 3 minutes of HIIT was shown to be as effective as 2.5 hours of moderate exercise.
The things that were measured in this study were cardiorespiratory fitness, insulin sensitivity and the number of mitochondria in skeletal muscle.
Decide the Purpose of your Exercise
Your exercise should emphasize mitochondrial biogenesis (making new mitochondria) if you are interested in anti-aging and longevity. Mitochondrial biogenesis means that new mitochondria are being made. This is a major benefit of HIIT.
My Instructions for HIIT with Oxygen.
The reason my recommendations are a little different than the study above is that my goal is to saturate your tissues with oxygen so that your mitochondria will operate at the levels of a much younger person and this will stimulate more energy production and disease prevention.
Minutes 1-5 should be performed as a warm-up raising your pulse in the range over 100 BPM (beats per minute). Oxygen should be set at max range, which is 90% oxygen.
Minutes 6-10 should be alternating your pace from medium to fast. Oxygen should be switched between 90% oxygen and 14% oxygen. (***see below)
Minutes 11-15 should be a slowing down the pace. You are basically cooling down. Oxygen should be at 90%.
This time varies depending on the person’s ability, health and fitness level.
The goal is to go all out, 3 times in 5 minutes.
-On minute 6 the person will go all out between 15 seconds to 60 seconds. Oxygen level will be at 14%.
-Then minute 7 will be a slower pace to recover and the oxygen level will be at 90%.
-Minute 8, the person will go all out between 15 seconds to 60 seconds. Oxygen level will be at 14%.
-Then minute 9 will be a slower pace to recover and the oxygen level will be at 90%.
–Minute 10, the person will go all out between 15 seconds to 60 seconds. Oxygen level will be at 14%.
The two exercise with oxygen products available are LiveO2 and Maxx O2 EWOT. I currently own a LiveO2 machine and have been happy with it.
How will you feel using HIIT with Oxygen and drinking a Superfood Smoothie?
Most people find that they like to do this routine 2-3 times per week because they really like how it makes them feel. The most common feelings are: More Energy, Sleeping Better, Better Sex, Less Pain and More Alert with improved Brain Function.
In as little as 1 month doing HIIT, mitochondrial function has been shown to increase by 30%. Imagine your results when you use oxygen and drink a superfood smoothie each day so you give your mitochondria the necessary raw materials.
Here are a list of Superfood Smoothie recipes that use foods for circulation (click here)
Here is a meal plan that utilizes intermittent fasting and superfoods to protect your telomeres and mitochondria ……… (click here)
How will this help your appearance?
You will look younger.
Your skin ages because it loses mitochondria. This includes wrinkles and sagging skin and an increased amount of cellulite. The key to looking younger is making more mitochondria, which can turn back the clock on your appearance by making you look many years younger.
Your exercise should be focused on building you up rather than breaking you down.
HIIT improves your genes, even for the elderly
We all know that exercise helps young and middle age people, but what about grandma and grandpa living in the retirement community? As it turns out, it helps grandma and grandpa the greatest.
When the elderly performs HIIT, they improve around 400 genes. Some of these genes influence the mitochondria’s ability to make energy. That is why the elderly notice such drastic improvements
Study here: https://www.ncbi.nlm.nih.gov/pubmed/28273480