How HIIT Scientifically Detoxes Your Body – Autophagy

How HIIT Scientifically Detoxes Your Body – Autophagy

How HIIT Scientifically Detoxes Your Body – Autophagy

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how much high-intensity interval training is too much where do you draw the line where do you stop getting as much effectiveness well what I want to look at in this video is how high-intensity interval training affects what is called Auto Fujii and apoptosis now those sound like a couple of big words but essentially what I’m trying to identify here is where the sweet spot is and what kind of exercise you should be doing to maximize not only your aerobic capacity your anaerobic capacity your overall performance but also your body composition effects without causing detriment to your immune system or making you feel cruddy hey if you want new videos every Tuesday Friday and Sunday at 7 a.m. Pacific Time make sure you hit that subscribe button and also if you’re already a subscriber make sure you hit that little Bell icon to turn on notifications to join my live broadcast whenever I put them on so what we have to look at is high-intensity interval trainings effectiveness when it comes down to improving auto Fujii now I know it’s a big word I talked about Auto Fuji and apoptosis already and some of you might be going what the heck is this guy talking about the fact is autopsy is a natural process at Apogee is where your body is basically recycling old cells and utilizing them for fuel it’s recycling toxins it’s recycling estrogenic chemicals and it’s recycling old dead and dying cells using it for fuel so you can see it’s actually a good thing our cells have the ability to transform themselves and develop a membrane that goes out and literally hunts cells that are weak dead or dying and utilize them for fuel to maximize the efficiency and effectiveness so our rate of autophagy is a very good thing we want a high rate of auto feejee because it means our body is crisp and clear and clean and running efficiently now in the brain this is a very powerful thing because it helps you think clearer and it helps prevent all kinds of neurodegenerative things but it also keeps you focused and keeps you sharp especially when you’re training but then when it comes down to the liver this is even more powerful if you have a clean-burning system that has a high degree of autopsies lipolysis is fat burning so yes literally high-intensity interval training and other kinds of exercise stimulate autophagy which clears out the liver makes it more efficient so therefore wants to burn more fat literally turning you into more of a fat-burning machine but the big question is how much exercise is too much the thing is because exercise can help you out it can help stimulate all these things but if you go too far you end up causing an issue you trigger your immune system to overreact and you get sick and then you can’t train anymore and you don’t get results anymore so we have to look at adaptation and death and what I mean by that is how far do you push it to where your cells adapt before they actually die it’s kind of the old if it doesn’t kill you it makes you stronger thing and this applies to your cells so we want to do a little bit of a deep dive into Auto Fidji but another thing known as apoptosis you see apoptosis is a lie cottagey in a way except it’s a pre program to cellular death it basically has an indicator in the body that says once you hit this point these cells commit suicide and die so now we’re looking at how far do we push a cell to stimulate otology but not quite triggered this apoptosis pre programmed cell death that would actually hurt us you see when we expose ourselves to all kind of oxidative stress and what is called hypoxic exposure we put stress on our body hypoxic exposure is where we are basically depriving our tissues of oxygen because we’re concentrating oxygen into other areas of our body because we’re working hard so this hypoxic exposure triggers all kinds of different things within the body but exercise also increases the massive amount of free radicals in our body this sounds like a bad thing but it’s actually a good thing okay having some free radicals in the body is good it trains your body to deal with them so if you think about working out as you increase your intensity your overall metabolic output and metabolic waste increases – you have more cellular waste this means you have more free radicals floating around throughout your body that your body has to deal with so obviously this tax is your immune system but to a certain degree it conditions your immune system we just don’t want to push it too far so if we push the immune system too far and we have too much reactive oxygen species it triggers what is called the apoptosis of the cd4 lymphocytes apoptosis of cd4 lymphocytes means your immune system is committing suicide it means that your lymphocytes that are out there doing the work and actually controlling the immune system getting rid of infections suddenly decide to died because they’ve been pushed to the limit but on the contrary autophagy is a little bit different you see at the same time exercise can push us to the limit of that apoptosis it can also improve our autophagy now on top of Jeezy improve that mitochondrial bio energetic system so it’s gonna make it so the mitochondria can function more efficiently literally you can take fuel that you’re eating but it can also take dead cells and use them for fuel so you actually get more energy but also up regulates the property 1 and T 2 helper cells so what that means is it can make your immune system more finely tuned so literally we have etapa G here and we have apoptosis not much further so we want to be right in the sweet spot of triggering proper it’s hoffa G without going down the road of apoptosis make sense well there’s a study that breaks it down and helps us kind of determine what we want to do for us what works best for us when we’re really trying to balance and getting amazing results both body composition wise and aerobic conditioning wise but also making sure that we’re not affecting our immune system so this study was really interesting it took a look at 30 participants and these 30 participants they had undergo a five week program for five weeks they had them do either high-intensity interval training which was done at 80% intensity with a 40 percent intensity recovery or if they had them do what is called MC T which is more of a moderate intensity continuous training moderate continuous training this was at 60% of their max heart rate for a consistent 30 minutes so they had each of these respective groups do their exercises for 30 minutes five times a week for five weeks and the results were really pretty interesting what they found is at the end of the study the high-intensity interval training group ended up having far superior results when it came down to aerobic metabolism when it came down to aerobic performance pulmonary ventilation in overall peak vo2 as well so their vo2 max was better at their peak performance than it was in the other group okay so he ultimately found that high-intensity interval training exhibited better results as far as your physical and aerobic conditioning goes but what about the immune system everything that I’m talking about when it comes down to recovery and stimulating that autophagy well both groups saw promoted Auto Fuji and potentiated apoptosis when I say potentiated apoptosis I mean they both were kind of sitting in this area where they are right on the verge of triggering that apoptosis and if they had to push the intensity a little bit more it could have triggered it over the edge so what can we conclude from this study well both MCT training and hit training both potentiated cd4 lymphocyte apoptosis so they both triggered kind of an elevation of white blood cells and elevation of the immune system but they also both reduce what is called plasma myeloperoxidase and they also reduced interleukin 4 so this means that they were also both reducing inflammation at the same time so in essence what I mean with all these complicated terms is that they both exhibited a similar result on the immune system they both pushed both groups to the max but not too far so how do we determine the winner well the hit training had aerobic and body composition effects whereas the MCT training did not so they both have an effect on your immune system in the same way one gets results one doesn’t now I’m not anti MCT training but I’m definitely Pro high-intensity interval training when you do it right and at least this gives you an understanding of what is happening when you do high-intensity interval training typical weight training and typical aerobic training will not give you the same kind of autopsy benefit and apoptosis potentiation that hit and MZ t will so you’re trying to decide what kind of workout to do you need to think about your life what do you want do you want physical improvement if you want body composition changes do you want quicker workouts or do you want to spend a lot of time in the gym build more muscle and do things that way you just have to ask yourself where you are in life and what you’re trying to achieve so as always make sure you’re keeping it locked in here in my channel make sure you keep it tuned in for new videos three times per week and all kinds of fun stuff to help you become the best you I’ll see you in the next video

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How HIIT Scientifically Detoxes Your Body - Autophagy

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How HIIT Scientifically Detoxes Your Body – Autophagy

Autophagy Overview’

It is the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes)

Autophagy is a natural process in which your body removes toxins and estrogenic chemicals and recycles damaged cell components

In the brain, upregulation of autophagy is strongly neuroprotective while disruption of autophagy causes neurodegeneration.
In the liver, upregulation of autophagy increases lipolysis (fat usage) and insulin sensitivity, while disruption of autophagy leads to prediabetes and metabolic syndrome

High-intensity exercise has been suggested to elicit greater aerobic and cardiovascular adaptations than low and moderate levels of exercise

However, physical exercise imposes both enhancing and impairing effects on immunity, depending on the type and intensity of exercise

Blood is subjected to oxidative stress during extreme hypoxic exposure – excessive exposure to oxidative stress facilitates the programmed death of lymphocytes, resulting in increased risk of infectious diseases and autoimmune disorders

Autophagy is important for regulating mitochondrial bioenergetics, proliferation, and programmed death of CD4 lymphocyte – T helper cell 1 (Th1) cytokine interferon-γ (IFN-γ) up-regulates autophagy of CD4 lymphocyte, whereas Th2 cytokine interleukin-4 (IL-4) counteracted IFN-γ–induced the cell autophagy

The following study assessed how HIIT (alternating 40% and 80%VO2max) and moderate intensity-continuous training (MCT, sustained 60%VO2max) for 5 weeks affected corresponding biological markers of apoptosis and autophagy, plasma IFN-γ and IL-4 levels that reflected the regulation of the Th1/Th2 balance, and pro-inflammatory cytokine and peroxide productions during hypoxic (12%O2) exercise (HE)

HIIT’s Effect on Autophagy

This study looked at how high intensity-interval (HIT) and moderate intensity-continuous (MCT) exercise training influence hypoxia-induced apoptosis and autophagy of CD4 lymphocytes in sedentary men

Hypoxia-induced Apoptosis

Hypoxia – deficiency in the amount of oxygen reaching the tissues
Apoptosis can be induced in response to hypoxia – the severity of hypoxia determines whether cells become apoptotic or adapt to hypoxia and survive

A hypoxic environment devoid of nutrients prevents the cell undergoing energy dependent apoptosis and cells become necrotic – apoptosis regulatory proteins are delicately balanced

Results

In terms of physical fitness, the results demonstrated that HIIT exhibited higher enhancements of pulmonary ventilation, cardiac output, and VO2at ventilatory threshold and peak performance than MCT did

However, 5 weeks of HIIT and MCT, but not CTL, promotes autophagy and potentiated apoptosis in CD4 lymphocytes caused by HE (hypoxic exercise)

Furthermore, both HIIT and MCT regimens lowered plasma *myeloperoxidase and interleukin-4 levels and elevated the ratio of interleukin-4 to interferon-γ at rest and following HE

*In regards to autophagy, exercise induced an increase in autophagy markers, such as Beclin-1, LC3-II, and p62*

Researchers concluded that HIIT is superior to MCT for enhancing aerobic fitness – Moreover, either HIIT or MCT effectively depresses apoptosis and promotes autophagy in CD4 lymphocytes and is accompanied by increased interleukin-4/interferon-γ ratio and decreased peroxide production during HE

Markers Explained

*Myeloperoxidase (MPO), a protein secreted by white blood cells that both signals inflammation and releases a bleach-like substance that damages the cardiovascular system

CD4 lymphocytes – CD4 T lymphocytes (CD4 cells) help coordinate the immune response by stimulating other immune cells, such as macrophages, B lymphocytes (B cells), and CD8 T lymphocytes (CD8 cells), to fight infection

Interleukin-4 to Interferon-γ – An elevated ratio of IFN-γ/IL4, facilitates autophagosome-lysosome formation (needed for autophagy)

References

1) Effects of Interval and Continuous Exercise Training on CD4 Lymphocyte Apoptotic and Autophagic Responses to Hypoxic Stress in Sedentary Men. (n.d.). Retrieved from

2) Effects of Interval and Continuous Exercise Training on CD4 Lymphocyte Apoptotic and Autophagic Responses to Hypoxic Stress in Sedentary Men. (2013, November 13). Retrieved from

3) Autophagy fights disease through cellular self-digestion. (28, February). Retrieved from

4) Nakamura S and Yoshimori T. (n.d.). Autophagy and Longevity. – PubMed – NCBI. Retrieved from 5

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