The best anti-aging training you can do

    Abdulaziz Sobh

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    The workouts make you younger. It all comes down to the fact that exercise increases your mitochondria, the power centers of every cell in your body. The more abundant and efficient your mitochondria are, the better each cell will work, whether it's a skin cell that pumps collagen or a muscle cell that creates fibers that strengthen a strength, and the younger you look, feel and operate her body.

    The best anti-aging training
    Performing maximal sprints for 30 seconds beat constant cardio and longer and less intense intervals (four minutes each at 90 percent effort) to increase the power output of each mitochondria unit, a new study at the University of California found. Victoria in Australia. Try to incorporate HIIT three times per week.

    The anti-aging benefits of Cardio
    The key to maximizing mitochondria that you have everywhere is cardio. In fact, resistance exercise can double the amount in your muscle, says Mark Tarnopolsky, M.D., Ph.D., a professor at McMaster University in Ontario. "By rubbing the athletes' cheeks, we discovered that they even have more mitochondria there," he says. Translation: If the cheek cells benefit, think about what your heart and skin reap. In fact, Dr. Tarnopolsky's research found that cycling twice a week for 30 to 45 minutes (plus a weekly walk) helped the skin to increase its lower layer filled with collagen and cooled its outer layer more quickly; in effect, "you are healing" in three months. (Related: Should I be exercising your face?)

    The anti-aging benefits of strength training
    "We have seen resistance training increase the number of mitochondria by 30 percent in older adults who did three weight circuit workouts a week for four months," says Dr. Tarnopolsky. So, is there an optimal strength training regimen to follow? A new review of studies in Frontiers in Physiology that analyzed resistance exercise and its effect on the amount of mitochondria in the muscle suggests that more research is needed to find the best one. In Dr. Tarnopolsky's study, the subjects started with a weight that was half the maximum they could lift in a repetition and performed sets of 10 to 12 repetitions, ascending to three sets, then advancing to lift heavier weights. (And this is just one of the many health and fitness benefits of lifting weights.)