Hormonal
Twelve weeks of progressive aerobic exercise training increases markers of mitochondrial biogenesis (PGC-1α, CS, βHAD, SDH, COXIV) and dynamics (MFN1, MFN2, FIS1) in older men (74 ± 3 y) to a similar extent as in young men (20 ± 1 y).
If you are a healthy older man, engaging in 12 weeks of progressive aerobic exercise (like cycling) 3-4 times a week at 60-80% of your heart rate reserve will significantly boost your mitochondrial health and muscle size. Your body's ability to adapt to this exercise is comparable to that of a young adult, meaning you can achieve substantial improvements in aerobic capacity and muscle quality regardless of your age.
AET increased markers of mitochondrial biogenesis, muscle mass, and aerobic capacity in YM and OM. These data suggest that healthy OM (74 y) match the robust mitochondrial adaptations to AET as observed in their young (20 y) counterparts, more than 50 years younger.
Why this rating
Randomized controlled trial with direct comparison of young and older cohorts, though sample size is modest (n=7 young, n=6 older).
Source
Markers of Human Skeletal Muscle Mitochondrial Biogenesis and Quality Control: Effects of Age and Aerobic Exercise Training
Adam R. Konopka et al. · The Journals of Gerontology Series A · 2013
DOI 10.1093/gerona/glt107
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