New Anti-Aging Regime: Cardio or Weight Training
- November 25, 2023
From younger looking skin to improved bone density, prioritizing our physical health has several benefits.
A regular and stable fitness routine is crucial for maintaining our overall health. Our physical, mental and emotional health are all improved when we indulge in moderate exercise routines.
Some of the most obvious benefits of physical exercise include:
1.It acts as a mood booster
2.Physical exercise helps build stronger muscles
3.It makes us feel more confident
4.It helps prevent chronic diseases
5.Body weight is maintained.
One cannot magically reverse or change their chronological age. But exercise can help improve your health and improve your signs of aging. In this blog, we have made a sort of comparison between aerobic training (cardio) and resistance training (weight training). Both have their own effects on the mechanism of aging and they have been mentioned along the blog.
Exercise and Its Impact on the Skin
Not only does exercise make you feel younger. Frequent exercise may slow down the chromosomal aging process.
As you age, your chromosomes’ caps, known as telomeres, which regulate aging, get shorter. Longevity is correlated with longer telomeres. Regular exercise has been linked in several studies to telomere lengthening, which suggests that exercise can slow down your biological clock.
As long as the skin benefits of exercise are concerned, here are a few most relevant ones.
● Improves oxygen levels in the blood:
When we exercise, the oxygen levels in our blood increases. This in turn improves the elasticity of the skin. Increased oxygen level of the blood also helps to flush out toxins and impurities out of the body.
Increasing the flow of oxygen in your blood can give your skin a major boost.
● Reduces your stress levels:
Stress can have an adverse impact on our skin, as we all know. There are several ways that stress can have an adverse effect, ranging from dullness to breakouts. It follows that lowering your stress levels can significantly improve the appearance of your skin.
Because exercise helps to raise endorphins, sometimes known as the “happy hormones,” it is an excellent strategy to lower the stress hormone cortisol.
● Increased collagen production:
Collagen is one protein that is crucial for healthy skin. It promotes wound healing and keeps skin appearing youthful and plump. Unfortunately, as we get older, our bodies produce less collagen, which can result in wrinkles and other aging symptoms.
This is where exercise comes into play. In particular, exercising has the effect of increasing collagen production.
● Enhances your skin texture:
Exercise can assist to enhance the overall tone and texture of your skin in addition to increasing the synthesis of collagen. This is due to the fact that regular exercise promotes circulation and blood flow, both of which assist the skin to receive more oxygen and nutrients.
This can help maintain the radiance and health of your skin, as well as assist lessen imperfections and inflammation.
Anti-Aging Effects of Cardio:
Before you analyze the anti-aging effects of cardio, we would like to state that both cardiovascular and strength training have amazing benefits to the skin.
With age, the elasticity, upper dermal structure and dermal thickness decreases. But when we induce cardio in our fitness regime, there is reduction in inflammatory mediators and the ECM related gene expression changes and hence the elasticity and the upper dermal structure of the skin improves. Engaging in an outdoor workout routine is crucial for your skin and overall health.
In an extensively conducted research, a certain number of participants were required to perform 16 weeks of aerobic training or cardio. Twice a week, participants in aerobic exercise training, mostly cycling for thirty minutes at a heart rate between 65% and 75% of maximum.
Before and after each training session, tests were performed to measure the following: gene expression, physical capacity (VO2peak and strength), body composition, skin circulation factors and inflammatory cytokines, skin flexibility, dermal structure, and skin tone. The levels of 28 circulating factors—such as the myokines IL-15 and myonectin—rose and the levels of 41—such as the inflammatory cytokines interferon-gamma and tumor necrosis-related apoptosis-inducing ligand—decreased during aerobic exercise training.
Cardio also resulted in reduction of their body weight and BMI and enhanced VO2 peak.
Anti-Aging Effects of Weight Training:
Well, it is really likely that you will benefit from the anti-aging benefits of cardio, research shows that adding weight training to your routine can fetch you even better results.
As per conducted research Two times a week, participants engaged in resistance exercise training consisting of three sets of ten repetitions of the following exercises: arm curl, leg curl, row, shoulder press, and chest press. Following resistance exercise training, the levels of 27 circulating factors (such as the inflammatory cytokines MCP3 and CCL28) dropped, whereas 34 circulating factors (such as the myokines cathepsin B and CXCL8) increased.
One additional benefit of weight training that the research reflected was the improvement in the dermal thickness of the skin.
Should You Combine Cardio and Weight Training to Rejuvenate Aging Skin?
Results have shown that people have benefitted when they have combined aerobic training and weight training to achieve their fitness goals. In the above study too, it was found that both cardio and weight training had their share of anti-aging benefits. Both have almost similar results, with an additional benefit of increased dermal thickness due to regular weight training.
It is said that cardio or aerobic training reduces the effects of inflammation and resistance training can significantly turn on anti-aging signaling.
It is therefore advisable that both resistance and cardio should be included in your fitness regime for rejuvenating your skin and improving its overall appearance.
Role of Diet & Recovery:
A holistic approach to anti-aging and overall health emphasizes the critical role of diet, recovery, cardio, and weight training. Diet is foundational, with a focus on nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats to provide essential vitamins and minerals that support cellular repair and reduce oxidative stress. Adequate hydration is also vital. You need to nourish your health in order to make the most of your workouts.
Recovery, including quality sleep, minimizes inflammation, enhances muscle repair, and supports hormone balance crucial for anti-aging. Together, these components create a synergy that promotes longevity, reduces the risk of chronic diseases, and fosters better overall health as we age.
Wrapping Up
Scientists worldwide are stressing on the positive impact of physical activities to transform the quality of your life. Codex world is one such platform that understands the importance of holistic living.
We focus on getting people all the assistance they require to attain their physical and mental health goals. Whether it is sports, fitness, wellness, life coaching or executive coaching, Codex World will help you find your trusted nutrition and wellness coach.
Sabin L
Founder & Owner
www.thecodex.world
linktr.ee
