Use it or lose it

While runners, joggers and walkers strive to remain stumble-free during their exercise, I recently stumbled upon something that puts the importance of exercise squarely in perspective.

An article in Prevention Magazine by Ginny Graves introduced me to something called mitochondria. I’m sure (just like me) your first reaction is that must be some nasty disease you’d just as soon avoid, but no, this is actually a very good thing for your body.

So, through a little research, I come to find out we have two types of cells, called prokaryotic and eukaryotic cells. The “power generators” for eukaryotic cells are termed mitochondria, which are organelles bent on converting energy into a usable form for the cell. Mitochondria is based in the cytoplasm of a cell, and are responsible for cellular respiration, the process which doles out fuel for the activity of a cell, by changing glucose and fat into adenosine triphosphate, a cellular fuel which your muscles use to fire.

In layman’s terms, mitochondria are the worker bees that spring into action when you expect your muscles to do physical work. Mitochondria increase metabolism and stamina.

The Transitional Research Institute for Metabolism and Diabetes (TRI) is involved in some of the most thorough research on the importance of mitochondria in building, retaining and preserving healthy muscle.

Researchers at TRI are resolute in determining how we can tap into the anti-aging and disease resistant power of mitochondria.

So how do you ensure these power producers remain in your muscles and ready to work?

The researchers have concluded that it’s a simple case of use-it-or-lose-it: Calling on your muscles to do work (exercise) on a regular basis (4-6 days a week of routine workouts) will stave off the loss (and reinvigorate the creation) of mitochondria.

As you age (and if you become less active), the number of mitochondria slowly wanes, and pernicious fat starts to seep in, resulting in a “marbling” of your muscle. This process will lead to a health and vitality decline, resulting in changes such as your favorite clothes no longer fitting, and an inability to run errands or do housework you once did effortlessly without becoming exhausted.

Graves’ article followed some of the research subjects through the process of gathering tissue samples for study, and she also provided some background on their health history.

Early research has shown that cross-section MRI images of muscle tissue of a 70-year-old triathlete is similar to that of a 40-year-old triathlete, with lean muscle making up the overwhelming majority of the mass. In comparison, a 74-year-old man’s cross-section shows very little lean muscle, encased in a thick surround of fat.

Graves also mentioned pharmaceutical companies are in “hot pursuit of drugs that will enhance the metabolic capacity of muscle and help us maintain it as we age, as well as during hospital stays or times of illness.”

Like Graves, I had years of inactivity in my 30s but now I’m back to frequent exercising, with many sessions of moderate to high activity levels. TRI research is showing that a person can return to a healthy level of mitochondria activity with a steady calendar of exercise activity. Many subjects that have followed a regular exercise plan have seen mitochondria levels increase 30 to 40 percent, while the fat levels in their muscles have increased up to 50 percent.

TRI’s “high mito, no fat” muscle plan includes brisk walks (or moderate bike rides) 30-45 minutes per day, three to five days a week, plus at least two days of weight training (20 minutes of full-body workouts), eating protein in every meal and getting 800 to 1,200 individual units of vitamin D per day.

My desire to compete in competitive cycling events fuels my desire to work out on a daily basis, and luckily I have the ability to cross train, switching between two-wheeled workouts, weights and running, most often with the family dog, Journey, who sets the pace of those workouts. Most days he feels like running quite a bit, some days he’d rather just take it slow, ensuring a longer session.

The key for me is to always look forward to whatever type of workout I choose that day. Local gyms have trainers who can build plans specific to you and your fitness needs, if you require a little more guidance and support.

So remember — being a mitochondriac is a good thing!