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How To Extend Your Telomeres With Exercise



  fb-telomeres-cardio-anti-aging.jpg Photo: Maskot / Getty Images

At the extremities of each chromosome in every cell of your body are the protein caps called telomeres, which are your genes protect against damage mission to keep these telomeres long and strong, because healthier DNA means healthier for you.

And the good news is that you can not only sustain the vibrancy of your telomeres, but can even rebuild them (alias extend) (through stress, lack of sleep and the like) – and actually perform regular telomere examinations by stimulating the body's own production of the enzyme telomerase. E) A new study by the Saarland University Hospital in Germany found that a single 45-minute jogger increased the activity of telomerase in coaches for several hours, whereas a conventional engine cycle had little to no effect. After exercising three times a week for six months, the joggers ̵

1; as well as a HIIT group (alternating four-minute hard runs with the same jogging) – saw a 3 to 4 percent extension in telomere length; The weight group saw no change.

Because the higher total heart rate during endurance and interval training stimulates the cells in our blood vessels, this leads to an increase in telomerase (and nitric oxide synthase), according to the lead study author Christian Werner, MD "So it's basically like this as if you were making a deposit on an anti-aging account every time, "he says.

Still, you do not want to drop the weights, says sports scientist Michele Olson, Ph.D., a Brain Trust Pro : "Resistance training is the key to maintaining muscle and bone as we get older become." (Learn More: The Best Anti-Aging Workout That You Can Do)

Tracking Your Telomere Fitness

With the spread of genetic testing, the average expert can find out how good their telomeres are. In gyms like NY Strong in Mamaroneck, New York, members can have their telomeres tested and then have their individual training plans created. And the TeloYears DNA Home Kit ($ 89, teloyears.com) uses a finger stick blood test to determine your cell age based on telomere length.

"I recommend having your telomeres tested every five to ten years to see how they are getting older," says Michael Manavian of Greenwich DX Sports Labs, who conducts the tests in NY Strong.

In the meantime, follow the lead of trainer Jillian Michaels, whose new book The 6 Keys shows scientifically proven strategies for improving the age of your body: "I always include HIIT training in my program – as well as yoga, which has been shown to lower stress and help maintain telomeres. "


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