Slow Down Aging With Interval Training on Stand-up Paddle
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By Amy Ashmore, PhD
Interval Program: Maria Souza, PT
As we age, our hearts beat more slowly and pump less blood. Our lung capacity also decreases. These changes result in decreased maximal oxygen consumption, which causes less oxygen to reach muscles. Oxygen is the life fuel for muscles; without it, they simply cannot work. The decrease in muscle oxygen consumption is one of the main reasons why we slow down, grow weak and lose stamina as we age. Without speed, strength and stamina, we cannot do the basic activities of daily living that allow us to enjoy life, maintain health and remain independent. Maximal oxygen consumption peaks at age 35 and begins to decrease between 50 and 60 years of age, with the greatest decrements occurring after 60 (Tanaka & Seals 2008).
All of us will age. However, recent research shows that regular aerobic exercise can decrease biological age by 10 years or more (Shephard 2008). One of the ways aerobic exercise decreases biological age is by improving mitochondria function (den Hoed et al. 2008). Mitochondria in cells are organelles that are responsible for energy production. They transform energy into a chemical form that the cells can use. Cells can produce more energy when mitochondria are efficient. To illustrate this principle, consider when a person gets cut and new skin grows to cover the wound. A wound that heals quickly is an indicator of good health, just as a wound that heals slowly or not at all is an indicator of poor health or disease. The same principle can be applied across all cells: where mitochondria function is enhanced, the corporeal cells turn over, regenerate (where applicable) and function at a higher level for a longer period of time. Furthermore, activity level correlates with improved mitochondria function. The harder a person exercises, the greater are the mitochondrial changes, leading to a bigger reduction in biological age over the life span.
Interval training is one of the most effective ways to exercise at a high enough intensity to significantly increase oxygen demands and ultimately slow aging (Wright & Perricelli 2008). Intense exercise is defined as “going all out.” Interval training consists of short bursts of going all out followed by brief periods of active recovery. In contrast to steady rate training, defined as exercising at a steady heart rate, interval training allows us to exercise briefly at a high intensity in order to force the body to adapt in ways that slow aging. Typically, high-intensity exercise is associated with high-impact exercise, like jogging, rope jumping or high-impact aerobics. But high-impact exercise is associated with musculoskeletal injury.
My best interval training: warm-up for 5 to 10 minutes, crank uo to a sprint pace for 10 seconds (on 8 or 9 intensity in a scale of 10), easy back to a jog pace( about a 6) for 30 seconds. Repeat for 15 to 20 minutes. Cool down for 5 to 10 minutes.
Keep posted for the progression of this training…
Just to clarify, I dropped Maria a note and she responded: “Yes that is a hula hoop and this is Hawaii, I use props to warm up the CORE, where I focus my lesson, It is a 2 hours of educational techniques that can be taken to the water and to daily life.” What I also think it is that Hula Hooping ought to also be pretty good for hip mobility, which is a good thing to have on a SUP. Give it a shot! 
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