Mitochondria, often referred to as the body’s “powerhouses,” are essential for metabolism and overall health. They convert essential nutrients such as carbohydrates, fats, and proteins into energy the body can readily use. Impaired mitochondrial function can increase the risk of diabetes, cardiovascular disease, and cancer.
Dr. Zheng explained that when mitochondria function optimally, they efficiently convert fuel into ATP. This provides cells with sufficient energy, enabling them to operate effectively and allowing mitochondria to activate fat-burning metabolic pathways at the appropriate times.
Dr. Zheng explained that as people age, mitochondria become more susceptible to damage from factors such as environmental pollutants, medications, and free radicals generated in daily life. This, in turn, makes mitochondrial DNA more prone to mutations.
When mitochondria are damaged, they produce more reactive oxygen species during their functioning, which further harms the DNA, creating a vicious cycle. he said. Zone 1 exercise refers to activities that are very easy to perform, while Zone 2 exercise involves aerobic activities that are slightly more intense than Zone 1.
Examples of Zone 2 exercise include light jogging, brisk walking, or cycling. For Zone 2 exercise, the target heart rate is typically 70 to 80 percent of your maximum heart rate, which is calculated as 220 minus your age. For example, Dr.
Zheng said, if you are 40 years old, your target heart rate for Zone 2 exercise would be between 126 and 144 beats per minute. In this zone, you can still carry on a conversation, but you will notice that you need to take more frequent breaths while speaking. Dr.
Zheng recommends that people with good physical fitness incorporate some higher-intensity exercise after an appropriate warm-up. This method can enhance mitochondrial function more effectively in a shorter amount of time. However, for the general population, Zone 2 training is generally more appropriate.
Dr. Zheng shared a case illustrating how exercise can improve mitochondrial function. A pre-diabetic patient, after completing a 12-month exercise program, demonstrated improved mitochondrial function.
During a light cycling session, the patient achieved a high level of fat burning, indicating enhanced mitochondrial capacity to metabolize fatty acids. Additionally, the patient’s blood lactate levels were notably low, reflecting better aerobic metabolism. Subsequent tests showed that the patient’s blood sugar metabolism had normalized, successfully moving them out of the pre-diabetic state.
According to Dr. Zheng, exercise enhances mitochondrial function by improving the mitochondria’s ability to switch more efficiently between using carbohydrates and fatty acids, as well as by increasing their overall capacity. Enhanced mitochondrial function supports the health of various organs and reduces the risk of neurodegenerative diseases, including Alzheimer’s disease.
This is because the brain requires a significant amount of ATP, which relies on the optimal function of mitochondria..
