Unlock Youthful Skin Through Resistance Training: A New Perspective
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Chapter 1: The Importance of Skin Health
The skin serves as the body's largest organ, acting as a crucial barrier against infections and other ailments. It also plays a significant role in the neuroendocrine system, reacting to both internal and external stressors.
As we age, our skin thins out; this is due to the constant shedding of skin cells, which many older individuals struggle to replenish. The number of skin stem cells diminishes with age, and the remaining skin cells can start to malfunction. The process of skin aging is often linked to the breakdown of the extracellular matrix (ECM) in the dermis, influenced by factors such as hormonal changes, sun exposure, air pollution, and heightened levels of inflammatory cytokines. This degradation results in reduced dermal thickness and the emergence of aging signs, including wrinkles, spots, and dryness.
While numerous creams claim to reverse skin aging, there exists an alternative: exercise.
Physical activity not only benefits your immediate health but also contributes positively to your long-term well-being. Regular exercise helps maintain youthful blood, releases neuroprotective proteins, strengthens brain connections, reshuffles epigenetic markers associated with aging, and keeps our mitochondria functioning optimally. While the benefits of aerobic exercise are widely recognized, resistance training can also enhance cognitive functions, such as focus and attention, in older adults.
Section 1.1: Weights vs. Wrinkles
A recent study explored the impact of both aerobic training (AT) and resistance training (RT) on the aging process of the skin.
The 16-week randomized trial involved 61 sedentary middle-aged women from Japan. Blood samples were collected from participants before and after the training to assess levels of various age-related and health-related factors.
Both training modalities showed positive impacts on skin aging indicators, such as elasticity and the upper dermal structure, by boosting the expression of dermal ECM components. This structure and elasticity are significantly affected by aging and sun exposure, with their quality heavily relying on the composition of the dermal ECM. The study concluded that training enhances the abundance of these ECM components, leading to improvements in both elasticity and the upper dermal structure.
Moreover, both forms of training influence the circulating levels of cytokines and hormones, which are believed to contribute to the anti-aging benefits of exercise. Specifically, engaging in physical activity releases myokines—molecules that mediate the various health benefits of exercise, including cognitive support during aging. Over the 16-week period, both aerobic and resistance training also lowered levels of several inflammatory markers in the bloodstream.
Subsection 1.1.1: Distinct Benefits of Training Types
However, the two training types exhibited different effects on skin aging. Aerobic training elevated the levels of interleukin 15 (IL-15), a molecule that promotes mitochondrial biogenesis in the skin, thereby aiding dermal structure.
In contrast, resistance training provides a unique advantage that aerobic training lacks: it specifically combats skin aging by enhancing dermal thickness. This is achieved through a reduction in specific circulating factors, such as CCL28, N,N-dimethylglycine, and CXCL4, along with an increase in the expression of the BGN gene, which encodes for biglycan—a crucial component for maintaining dermal thickness.
As stated by the authors:
“… we demonstrated that RT [resistance training] counters skin aging signs, including declines in skin elasticity, upper dermal structure, and dermal thickness. Our results suggest that the increase in dermal thickness is a specific effect of RT on the skin … AT [aerobic training] also had beneficial impacts on skin elasticity and upper dermal structure, but did not enhance dermal thickness.”
While this study presents valuable insights, it is important to recognize that more mechanisms may be involved than what was examined by the researchers.
Nonetheless, incorporating resistance training into your fitness regime could be a beneficial strategy for maintaining healthy, youthful skin.
Chapter 2: The Role of Exercise in Skin Health
In this video titled "How Strength Training & Cardio Promotes Younger Skin | Mind Pump 2379," experts discuss the connection between exercise and skin vitality. They explore how strength training and cardiovascular workouts can lead to a more youthful appearance by enhancing skin quality and reducing signs of aging.
The second video, "Best type of Exercise for Younger Looking Skin," delves into the types of exercises that can significantly contribute to skin health. The panel shares insights on the most effective workouts for achieving a youthful glow and combating the effects of aging.