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You already know working out regularly can help keep you slim, boost your mood, aid your sleep, and even stave off disease. But a new study has identified a potential mode of exercise that may help optimize the reversal of any unwanted signs of aging high-intensity interval training (HIIT).

The idea is that instead of long, steady movement (think: running several miles on a treadmill at the same speed and incline), alternating between quick spurts of intense, all-out exercise and lower-intensity exercise during HIIT can help raise your heart rate and enable you to shed more fat, faster.

CAN EATING LESS HELP REDUCE SIGNS OF AGING?

In the new study, published Tuesday in Cell Metabolism, researchers found HIIT in aerobic exercises like biking and walking revved cells ability to generate more proteins within mitochondria and their protein-building ribosomes essentially stunting aging at a cellular level.

"Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," senior study author Sreekumaran Nair, a medical doctor and diabetes researcher at the Mayo Clinic in Rochester, Minnesota, said in a news release. "These things we are seeing cannot be done by any medicine."

Researchers enrolled 36 men and 36 women from a younger group (ages 18 to 30) and an older group (ages 65 to 80). Each group received a different exercise assignment: either high-intensity interval biking, strength training with weights, or a regimen that combined strength training and HIIT.

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Next, they biopsied participants thigh muscles and compared their molecular makeup against those of sedentary volunteers. They also analyzed the participants lean muscle mass and insulin sensitivity, which is a marker for type 2 diabetes.

They found strength training aided muscle building, but the younger group that did HIIT saw a 49 percent increase in mitochondrial capacity and the older group saw a 69 percent increase. HIIT also helped reduce insulin sensitivity.

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The one thing HIIT wasnt good for? Building muscle. Thats why a mix of HIIT and strength training may offer the most benefits, as muscle mass tends to decline with aging, Nair noted.

"If people have to pick one exercise, I would recommend high-intensity interval training, Nair said in the release, but I think it would be more beneficial if they could do 3-4 days of interval training and then a couple days of strength training.

Continue reading here:
Study identifies best exercise to reverse signs of aging - Fox News

Douglas County YMCA in Roseburg (SBG photo)

ROSEBURG, Ore. -- The YMCA of Douglas County received $50,000 from the Knight Cancer Institute Community Partnership Program at Oregon Health & Science University to bring a 12-week cancer survivor program to Douglas County.

The project will work with qualified individuals, 18 years of age and older, who have been diagnosed with cancer or are survivors of cancer, YMCA officials said.

LIVESTRONG at the YMCA is a small-group program that helps adult cancer survivors reclaim their health and well-being following a cancer diagnosis. Through this program, YMCAs are creating communities among cancer survivors and guiding them through safe physical activity, helping them build supportive relationships, and reducing stress leading to an improved quality of life.

According to a YMCA news release, the OHSU Knight Cancer Institute Community Partnership Program is designed to build sustainable collaborations with Oregon communities by providing grants and other resources to foster development of community-identified cancer prevention, early detection, treatment and survivorship projects. The OHSU Knight Cancer Institute has made a decade-long commitment to invest in this program to develop robust, sustainable programs that benefit the health of all Oregonians.

Oregon has the fifth highest rate of melanoma in the United States.

The Y's goal is to reach over 60 people to bring them through a 12-week exercise program proven to increase activity levels, cardiovascular endurance and overall quality of life, which will help build the foundation to continued healthy life.

Registration is open now for those who qualify. The first sections of the program begin March 21, 2017 and runs through June 8, 2017 at the YMCA, 1151 NW Stewart Pkwy in Roseburg.

To register please call 541-440-9622 x210, Angela Marx. The program includes a complimentary 12 week family membership to the Y.

More:
YMCA of Douglas County receives grant for cancer survivor program - KPIC News

Posted: Mar. 9, 2017 12:01 am

HARDYSTON -- Every dollar donated through the Metropolitan YMCA of the Oranges annual campaign each year goes directly toward operating costs and programs for families and individuals that may not otherwise be able to afford them.

This year, the Metro YMCA set a goal to raise $1 million among its six branches -- Sussex County Y, Fairview Lake Y, East Orange Y, South Mountain Y, Wayne Y, and Essex Y -- to ensure that everyone in the community has access to vital community programs and resources that support youth development, healthy living and social responsibility.

"We raise funds through the relationships we have built with our members and with those throughout Sussex County who believe and support in our mission to strengthen community through youth development, healthy living and social responsibility," said Jennifer Gardner, executive director of the Sussex County Y.

The Sussex County Y has a goal of raising $205,000 this year and Gardner said that through those donations, the Y is able to provide free memberships to sixth- to eighth-graders, providing them a safe place to be after school and at night. "Raised funds, which always stay at each branch, will also be used to provide reduced membership rates for adults, families and seniors who can't afford the YMCA's services and a free week of water safety classes to the youth in the community," Gardner said.

Although this year's campaign began in January, donations started coming in from YMCA board and staff members in November. Nearly $17,000 has been donated from staff members alone.

The county YMCA raised close to $205,000 during last year's circus-themed campaign and provided assistance to 323 youths, families, adults, and seniors.

This year's theme, "Get on Board," symbolizes the YMCA's "efforts to launch us to cause central," Gardner said.

"We have used a space theme to help raise awareness that we are trying to reach new levels with our ability to help those in need in our community," she said. "Now, we are asking the community and members to get on board with us."

The Fairview Lake YMCA, located along the Kittatinny Ridge in Stillwater, has a goal of raising $107,000. The monies raised will be used for the programs offered including sleep-away summer camps, family programs, environmental education and conferences.

During the kickoff of the campaign, held at the Hanover Manor in East Orange on Jan. 23, Metro YMCA President and CEO Richard K. Gorab urged the community to come together during "these challenging times" to invest in children and neighbors in need.

"So many people lack opportunities to thrive because of unemployment and underemployment, poverty, chronic disease, educational disparities, and other problems that eat away the very fabric of our communities," he said.

In addition to providing reduced membership rates, the Sussex County YMCA provides community programs that include the Y First Physicians Referral Program, where doctors prescribe 12 weeks of free exercise to eligible patients in lieu of medication for a variety of chronic diseases where exercise is shown to provide a positive outcome.

The Sussex County YMCA also provides LIVESTRONG at the YMCA, a free, 12-week program designed for adults who are undergoing or who have completed their cancer treatment.

The program is designed to empower survivors to regain their health through two, 75-minute classes each week in a small group setting, as well as full access to YMCA facilities.

For more information about the programs at the Sussex County YMCA or to get on board and help support the mission of the YMCA, visit metroymcas.org/give and select "Sussex County YMCA."

Lori Comstock can also be reached on Twitter: @LoriComstockNJH or by phone: 973-383-1194.

Read the rest here:
YMCA campaign aims to make its programs accessible to all - New Jersey Herald

March 8, 2017: Girls on the Run is an after-school program that teaches lessons about self esteem through exercise.

Mary Scott, WBIR 6:59 PM. EST March 08, 2017

Girls on the Run program at Spring Hill Elementary practices interval training

Emily Bloyd vividly remembers the lessons she learned as an 8-year-old in the after-school program Girls on the Run. Now a senior in high school, she teaches self-esteem to 8 to 10-year-olds as a volunteer coach in the same program.

Admittedly, it wasn't an easy journey for her.

"Growing up through my high school years, I went away from the beliefs of Girls on the Run. Self-confidence? I didn't really have that," saidBloyd, now 17.

During Bloyd's freshman year, she developed an eating disorder and struggled for two years. After treatment, she was able to gain her health and confidence back.

"To think about these third and fifth grade girls, I don't want them to have to go through what I went through," she said.

Though she doesn't talk about her personal struggles, she uses her life experiences to help guide her lessons.

"(When) I went in, I knew I was supposed to be teaching these girls something and I got so much back instead. I only hope they got as much out of it as I did," she said.

Girls on the Run program at Spring Hill Elementary leans in for a encouragement huddle

Girls on the Run has after-school programs at 19 elementary schools in Knox, Loudon, Blount, Anderson and Sevier counties. Twice a week, volunteer coaches teach lessons about goal setting through exercise based on a provided curriculum. The girls are encouraged to cheer each other on.

"The first part is learning about having a healthy relationship with yourself. I don't think there's anyone out there that has a perfectly functioning relationship with themselves," said Kelly Eldridge, executive director of Girls on the Run of Greater Knoxville.

Eldridge started as a coach in 2009 and fell in love with the program.

"What I find kind of remarkable is every season I have at least one or two parents who say, 'Is there a moms on the run? Is there a way I can learn some of these lessons too?' Anyone can benefit from self-acceptance," she said.

Girls on the Run program at Spring Hill Elementary practices interval training

Participants prepare all season for a non-competitive 5K race where their families and the community cheer them on. You can sign up here.

Girls on the Run is looking for volunteer coaches to give an hour and a half twice a week for 10 weeks in the spring or fall. You do not have to be a runner to coach.

2017 WBIR.COM

Read more:
Girls on the Run uses exercise to teach goal setting - WBIR.com

Medical News Today

Best way to slow aging? Exercise. But not just any kind. Sacramento Bee "Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," Dr. Sreekumaran Nair, senior author of the study and a diabetes researcher at the Mayo Clinic in Rochester, Minnesota, told ... How exercise -- interval training in particular -- helps your mitochondria stave off old ageScience Daily Exercise prevents cellular aging by boosting mitochondriaMedical News Today Interval training exercise could be a fountain of youthKSL.com Psychology Today (blog) all 33 news articles »

See the original post:
Best way to slow aging? Exercise. But not just any kind. - Sacramento Bee

The Bellingham Herald

No matter how old you are, the YMCA has got an exercise program perfect for you The Bellingham Herald Mary Whitten of Bellingham and other participants enjoy the exercise class SilverSneakers conducted by YMCA fitness instructor Lesley Jones-Steinmetz in November 2015 at the Whatcom Family YMCA in Bellingham. Paul Conrad For The Bellingham ...

Here is the original post:
No matter how old you are, the YMCA has got an exercise program perfect for you - The Bellingham Herald

Walk into Longevity Strength Training and Fitness, which until a year ago was Carl and Sandras Gym, and things pretty much look the same free weights shelved along the walls, broad open spaces for serious weightlifters and circuit trainers no soft gym for flabby weekend fitness warriors for sure.

But there are big and small changes afoot.

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New gym owners aim to add new twists to your exercise regimen - Santa Fe New Mexican

A local rehab center dedicated to heart health recently underwent some significant upgrades.

Officials from Niagara Falls Memorial Medical Center on Tuesday celebrated the completion of $100,000 worth of work to theCenter of Niagaras Cardiopulmonary Rehab Facility located at hospital's Heart Center on 10th Street.

The all new, fully handicapped-accessible facility, located at 571 10th St., features 18 new pieces of workout equipment including treadmills, steppers, three types of exercise bikes, arm ergometers and elliptical exercisers.

In this high end facility we like to think of it as Club Med comes to Tenth Street patients who have heart disease, including post-operative cardiac patients, will follow individually tailored exercise programs to help them achieve the most active and productive life possible regardless of any physical limitations they may have, Memorial Medical Center President & CEO Joseph A. Ruffolo said.

Patients with diagnoses such as COPD, emphysema, bronchitis, respiratory failure and pulmonary fibrosis will derive similar benefits from our pulmonary rehab component, he added.

In addition to medically monitored cardiac and pulmonary rehabilitation, the facility offers a wellness exercise program to the general public and, in conjunction with YMCA Buffalo Niagara, fitness classes for people with special needs.

Rehabilitation services at The Heart Center of Niagara will be featured as an important part of the Million Hearts Project, a cardiac health and wellness campaign that will kick off at Memorial next week.

The Heart Center will also be home to Niagara Countys first and only cardiac catheterization laboratory. A unique collaboration involving Catholic Health, Erie County Medical Center, Kaleida Health and Niagara Falls Memorial, that facility is scheduled to open in April. The new lab will offer diagnostic procedures including coronary angiography and therapeutic interventions such as coronary angioplasty and coronary stent placement.

Original post:
Officials pumped over latest additions to Memorial - Niagara Gazette

March 7, 2017 This video abstract depicts the findings of Robinson et al., who assessed the effects of three different exercise modalities on skeletal muscle adaptations in young and older adults. While all enhanced insulin sensitivity, only high intensity interval training and combined training improved aerobic capacity, associated with enhanced translation of mitochondrial proteins. High intensity interval training effectively improved cardio-metabolic health parameters in aging adults. Credit: Robinson et al./Cell Metabolism 2017

It's oft-repeated but true: exercise keeps you healthy. It boosts your immune system, keeps the mind sharp, helps you sleep, maintains your muscle tone, and extends your healthy lifespan. Researchers have long suspected that the benefits of exercise extend down to the cellular level, but know relatively little about which exercises help cells rebuild key organelles that deteriorate with aging. A study published March 7 in Cell Metabolism found that exerciseand in particular high-intensity interval training in aerobic exercises such as biking and walkingcaused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes, effectively stopping aging at the cellular level.

"Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," said study senior author Sreekumaran Nair, a medical doctor and diabetes researcher at the Mayo Clinic in Rochester, Minnesota. "These things we are seeing cannot be done by any medicine."

The study enrolled 36 men and 36 women from two age groups"young" volunteers who were 18-30 years old and "older" volunteers who were 65-80 years oldinto three different exercise programs: one where the volunteers did high-intensity interval biking, one where the volunteers did strength training with weights, and one that combined strength training and interval training. Then the researchers, led by then-post-doc, now University of Oregon faculty member Matthew Robinson and colleagues, took biopsies from the volunteers' thigh muscles and compared the molecular makeup of their muscle cells to samples from sedentary volunteers. The researchers also assessed the volunteers' amount of lean muscle mass and insulin sensitivity.

They found that while strength training was effective at building muscle mass, high-intensity interval training yielded the biggest benefits at the cellular level. The younger volunteers in the interval training group saw a 49% increase in mitochondrial capacity, and the older volunteers saw an even more dramatic 69% increase. Interval training also improved volunteers' insulin sensitivity, which indicates a lower likelihood of developing diabetes. However, interval training was less effective at improving muscle strength, which typically declines with aging. "If people have to pick one exercise, I would recommend high-intensity interval training, but I think it would be more beneficial if they could do 3-4 days of interval training and then a couple days of strength training," says Nair. But, of course, any exercise was better than no exercise.

Nair stressed that the focus of this study wasn't on developing recommendations, but rather on understanding how exercise helps at the molecular level. As we age, the energy-generating capacity of our cells' mitochondria slowly decreases. By comparing proteomic and RNA-sequencing data from people on different exercise programs, the researchers found evidence that exercise encourages the cell to make more RNA copies of genes coding for mitochondrial proteins and proteins responsible for muscle growth. Exercise also appeared to boost the ribosomes' ability to build mitochondrial proteins. The most impressive finding was the increase in muscle protein content. In some cases, the high-intensity biking regimen actually seemed to reverse the age-related decline in mitochondrial function and proteins needed for muscle building.

The high-intensity biking regimen also rejuvenated the volunteers' ribosomes, which are responsible for producing our cells' protein building blocks. The researchers also found a robust increase in mitochondrial protein synthesis. Increase in protein content explains enhanced mitochondrial function and muscle hypertrophy. Exercise's ability to transform these key organelles could explain why exercise benefits our health in so many different ways.

Muscle is somewhat unique because muscle cells divide only rarely. Like brain and heart cells, muscle cells wear out and aren't easily replaced. Functions in all three of those tissues are known to decline with age. "Unlike liver, muscle is not readily regrown. The cells can accumulate a lot of damage," Nair explains. However, if exercise restores or prevents deterioration of mitochondria and ribosomes in muscle cells, there's a good chance it does so in other tissues, too. Understanding the pathways that exercise uses to work its magic may make aging more targetable.

Nair and his colleagues hope to find out more about how exercise benefits different tissues throughout the body. They are also looking into ways that clinicians may be able to target the pathways that confer the most benefits. However, for the time being, vigorous exercise remains the most effective way to bolster health. "There are substantial basic science data to support the idea that exercise is critically important to prevent or delay aging," says Nair. "There's no substitute for that."

Explore further: Lessons for optimizing exercise programs

More information: "Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans," Robinson et al. Cell Metabolism. DOI: 10.1016/j.cmet.2017.02.009

Journal reference: Cell Metabolism

Provided by: Cell Press

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Nearly half of all deaths due to heart disease, stroke, and type 2 diabetes in the U.S. in 2012 were associated with suboptimal consumption of certain dietary factors, according to a study appearing in the March 7 issue of ...

Researchers at Aarhus University, Denmark, have succeeded in identifying the mechanisms involved in what is known as the acid pump, which at the cellular level pumps acid into the stomach - in some cases leading to gastric ...

My colleagues and I have conducted research focused on understanding and addressing the gap in menstrual support in countries around the world for over a decade.

There is strong and consistent evidence that exposure to secondhand smoke causes heart attacks and that smokefree workplace and public place laws cut heart attacks (and other diseases). The most recent evidence comes from ...

In the U.S., many undocumented individuals and other vulnerable groups in the Latino immigrant population, such as indigenous language speakers, are already marginalized from mainstream health services. Increased scrutiny ...

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How exerciseinterval training in particularhelps your ... - Medical Xpress

The Hopkinton Senior Center, 28 Mayhew St., released a list of events. All activities, unless otherwise noted, are at the Hopkinton Senior Center. For information or to register for programs: 508-497-9730. For a more extensive list of programs: hopkintonseniorcenter.com. A Matter Of Balance, Managing Concerns About Falls: 9:30 to 11:30 a.m. Wednesdays, starting March 15. A Matter of Balance can help people improve their quality of life and remain independent. A Matter of Balance is designed to reduce the fear of falling and increase activity levels among older adults. Participants learn to set realistic goals to increase activity, change their environment to reduce fall risk factors,and learn simple exercises to increase strength and balance. The Hopkinton Senior Center is hosting the event March 15, 22, 29; April 5, 12, 19, 26; and May 3. This eight-week program is free. A workbook is provided and refreshments are served. Registration required. Dementia Conversations: 10:30 a.m. to noon March 21. Denise Thomas, from the Alzheimers Association, will present Dementia Conversations. This workshop will offer tips on how to have honest and caring conversations with loved ones, family and others about some of the most challenging topics when caring for someone with memory challenges. To register: 1-800-272-3900. Exercise Classes: Keep moving at the Senior Center with one of the exercise classes. Monday 9 a.m., yoga; 10:30 a.m. energy focus exercise Tuesday 9 a.m., stretch with Dr. Binh; 12:30 p.m., strength, stretch and balance with Joni Wednesday 9 a.m., tai chi Friday 10:30 a.m., chi gong Hopkinton 50+ Job Seekers Networking Group: 9-11 a.m. March 23. Those interested can meet with fellow job seekers at the bi-weekly (second and fourth Thursday) networking group meetings. Funded by MCOA, the group focuses on identifying issues that get in your way of accomplishing job searching goals and landing a dream job. The interactive and participative format will help bring networking, resume, social media and interview skills to a new level. A new topic will be presented each meeting. For information and registration, contact Susan Drevitch Kelly, program manager, at susan@sdkelly.com; Dawn Quesnel, group leader at dq@coachdq.com; or Amy Beck, assistant director, Hopkinton COA and co-facilitator, at 508-497-9730. To join the LinkedIn group: linkedin.com/groups/8467280. Cost: $5 (tax deductible). The fee includes all training materials provided at meetings. Calling all volunteers: The Senior Center offers many opportunities: reception, thrift shop, greeters, computer lab tutors, lunch hosts, waitstaff and kitchen assistants, outside gardening, greenhouse and special functions. The center is also in need of drivers for local medical appointments. Shifts are usually 2-4 hours; this could be once a week, once a month or every other week your choice. For information: 508-497-9730, ext. 1618; stewart@hopkintonma.gov.

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Hopkinton Senior Center Events - Wicked Local Shrewsbury

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