Forever Strong: A New, Science-Based Strategy for Aging Well

by Gabrielle Lyon D.O.

Resistance exercise training (RET) differs from endurance training, for example, and the specific challenges and benefits of each can help determine proper application. The goal of RET is to increase muscle mass and strength through regular high-tension muscle contractions against a heavy external load. Because of the muscle breakdown-and-repair process, training at least three times a week is essential. Performed regularly with enough load, this training generates the sequence of muscle breakdown and repair, or hypertrophy, that builds new, stronger muscle tissue. The goal is providing a stimulus to drive adaptation. Endurance exercise, on the other hand, involves long durations of low-tension muscle contractions that increase respiration, cardiac output, and blood flow. The resulting greater oxidative capacity improves cardiovascular function and fatigue resistance.2 High-intensity interval training (HIIT) is interval training exercise that calls for short bursts of activity followed by short periods of lower-intensity movements. HIIT incorporates several alternating rounds between several minutes of high-intensity movements—which increase the heart rate to at least 80 percent of your maximum heart rate—and periods of recovery during rest or less-demanding exercises. Because the training is framed around elevating your heart rate within a short period of time, HIIT can defend against the excuse “I don’t have time to work out.” Two popular versions of HIIT are Tabata and ...