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kettle bells in a line

Quicker Weight Lifting Could Mean Longer Life

The weight lifting industry views muscle strength as more important than muscle power.  However, a new study has found that muscle power may be the best indicator of life expectancy. Muscle power is essentially the ability to produce force and velocity while also coordinating movement. They best way to increase muscle power is weight lifting, but a specific weight lifting method must be used.   

kettle bells on a glass surface

Heavy weight may be beneficial, but more weight usually means slower repetitions. In most cases, a slow repetition equals low power. Muscle power comes from an increase of speed during a lift. First, pick an appropriate weight. The weight should not be easy to lift but also not too heavy that you can barely lift it. Then, do multiple repetitions lifting the weight as fast as possible. During the lift, make sure the movement is smooth and coordinated. It is important to remember that even though muscle power is important, it is necessary to remain in proper form during any weight lifting exercise.

Of 3,878 study participants, the 3rd and 4th lowest quartile of muscle power had a 4-to-5 and 10-to-13 times higher risk of dying than those with maximal power. That’s such a large discrepancy. Additionally, these participants are non-athletes. Muscle power is attainable for everyone. More research needs to be done to assess the connection between muscle power increases and health to determine the full benefit.

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Stave Off Aging Coffee Tea and Chocolate Plus Zinc

As we age, our bodies begin a slow process of break-down. The combination of zinc and tasty treats like chocolate, coffee, and tea can combat this break-down. Link here. Zinc activates hydroquinone in chocolate, coffee, and tea. Also, it’s a trace material found in the body for optimal immune function.

Aging and Superoxide

Simply, most things will not work as well with age. A brand new 2019 car will inevitably need more check-ups in 2026. It’s a natural process. Small healthy routines or diet changes can combat the natural decline in our bodies, like skin aging or muscle fatigue. Superoxide is a compound found in the body that causes this natural break down. Furthermore, superoxide plays a role in aging, inflammation, illness, and neurodegenerative diseases.

cup of coffee on a plate

Zinc With Coffee, Tea, and Chocolate

Hydroquinone combined with zinc creates superoxide demutase enzyme (SOD). As a result, this compound protects the body from superoxide and oxidative stress. Therefore, SOD acts like an antioxidant found in many colorful fruits and vegetables. Researchers believe that coffee, teas, and chocolate could be enriched with small amounts of zinc in future products.

Sources of Zinc

Zinc is found in meats, shellfish, beans, nuts, and whole grains. Thus, if you eat a balanced diet, meeting the normal amount is definitely obtainable. I recommend decaffeinated coffee and tea after 12 PM. Drinks with caffeine, especially after 12 PM, can disrupt sleep. Also, I recommend a chocolate that is at least 75% dark chocolate. Dark chocolate has more healthy cocoa and less sugar.  Lastly, drinking alcohol will destroy any benefit of SOD. Sorry, folks.

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Optimize Your Health for Winter Part III Simple Exercises Done at Home

High Intensity Interval Training (HIIT) Reverses Aging?

A recent study,  from the journal Cell Metabolism, cites the health benefits of high intensity interval training (HIIT). Increases in insulin sensitivity, increased muscle formation, and weight loss were expected in the study. What is particularly noteworthy is the increase in cellular performance. Cells number in the trillions and form tissue like our skin and heart. Thus an increase in cellular performance could produce increased body function.

high intensity interval training

High Intensity Interval Training and Cells

Inside of those cells lie mitochondria (MA). If you remember elementary biology, MA are “the powerhouse of cells.” MA, simply put, drive the daily functions of a cell. The study compares HIIT to resistance training and a combination of both. HIIT improves the function of MA or reverses the effects of mitochondrial “aging.” As you age, mitochondria like eyes decrease in function.

What Does This Mean For You?

Although reversal of cellular aging is great, we don’t know the long term effects of HIIT. The study lasted for 12 weeks. It will be interesting to see studies looking into the long term effects of HIIT. Will you live longer? Who knows at this point, but increased MA functioning is a good start. This study functions as a catalyst for more long term studies involving HIIT because the science is inconclusive on the long term effects.

Just Give Me the Exercise Routine!

Lastly, what was the exercise protocol? The HIIT group did 4 minutes of high intensity biking four times with minimal rest in between for 3 days. Study participants also did two days of walking for 45 minutes. That’s it! In order to perform HIIT, you can incorporate many types of exercises. The idea behind HIIT is to perform short bursts of all out exercise. If you want to learn more, check out this information from the American Academy of Sports Medicine.

For more information about Structural Chiropractic in Birmingham, Alabama, click here.

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