By |
The words “high intensity” might make you think of a serious workout for those who are in tip-top shape or in the prime of their lives. You might envision the kind of workout that leaves even the most able-bodied person exhausted yet replenished, feeling that “high” that so many athletes get from a good exercise session. Surely that’s not great for seniors and aging adults, right?
High intensity interval training, also known as HIIT, is one of those exercise options that seniors might think they should pass up right away – but not so fast! Research has found that HIIT workouts can be fantastic for people of all ages, even those who aren’t in the best shape when they begin. And HIIT can be especially helpful for the elderly.
Here’s what you need to know about this amazing workout regimen and what it can do for you.
What is HIIT?
High intensity interval training, or HIIT, is defined by short spurts of very vigorous cardio exercise followed by periods of lower intensity. WebMD offers the example of a burst of cardio for anywhere from 30 seconds to three minutes, followed by a “recovery” period of about the same amount of time. For instance, you might sprint as hard as you can for one minute, then slow down and jog or even walk for one or two minutes, then repeat the cycle.1
That high-intensity interval is when you get your heart rate up and your body reaps the benefits of a harder workout, but the recovery period allows you to handle that workout for longer.
HIIT doesn’t cost anything and doesn’t require any particular equipment, unless you intend to use a treadmill, elliptical, or weights during your workout. As with any new workout or change in routine, you should always talk to your doctor first about whether it’s the right option for you.
What Does HIIT Do for Seniors?
Though this sort of exercise has been shown to have excellent benefits for younger individuals, a study in BMC Geriatrics found that HIIT has strong promise for the elderly as well. Study participants, all aged 71 and older, were asked to engage in 12 sessions of HIIT during which they would perform intense cardio workouts for one minute followed by 90 seconds of recovery. They would perform the HIIT routine five times in each session. The study found that following HIIT workouts for four weeks led to lowered stress levels, better body composition, and greater cardiovascular health for these seniors.2
Other studies have looked at HIIT and various exercises that specifically target raising the heart rate for a short period of time, followed immediately by a recovery period. A HIIT workout is targeted intensity that reaches 80-95% of your maximum heart rate, which is the point where exercise begins to work quite strongly on improving your heart and cardiovascular function.
What’s your maximum heart rate? Calculate it like this: 220 – your age = your maximum heart rate.
So if you are 70 years old, you would calculate it like this: 220 – 70 = 150
That means that your heart rate should reach up to 150 when you are working out. Of course, make sure to speak to your doctor about this, as underlying health conditions – especially those concerning your heart – might change what heart rate is safe for you.
No matter what exercise you choose to pursue, senior alert systems can be your constant companion to ensure your safety throughout your workout and beyond. By choosing a mobile medical alert device with GPS and fall detection, you are giving yourself strong peace of mind that you can access help in an instant – any time of the day or night, in home or on the go.
Why HIIT Workouts?
The Journal of the American Medical Association says that a whopping 80% of Americans don’t get enough exercise.3 That number is likely higher among the elderly, who often face chronic conditions that prevent them from exercising as often as they might like. But by choosing a workout and starting slowly, you can begin reaping the benefits right away, even if you have lived a mostly sedentary lifestyle.
There are so many potential exercises out there, it can be tough to choose which one is right for you. Given that, here are some of the benefits of HIIT workouts.
· Increases muscle strength. As we get older, we naturally lose muscle. HIIT helps you improve muscle mass and maintain what you have. This can keep you stronger from head to toe, and that can make you much safer in your day-to-day life. For instance, feeling weak or tired can create a greater fall risk; when you have adequate muscle to keep you strong, you can potentially avoid falls and other injuries.
· Less stress on the heart. When you work out in intervals rather than steady cardio, you are putting less stress on the heart muscle. So while you are still getting all the benefits of the cardio exercise, you aren’t getting the added wear and tear on your heart. That’s great for those who are already facing heart trouble and want some way to exercise that doesn’t make their condition worse.
· Better lung capacity. Cardio exercise, by its very nature, improves your lung capacity. But short interval training has been proven to specifically improve cardiovascular health in those over the age of 65; in fact, studies published in Cell Metabolism show that older adults who engaged in HIIT and similar training saw a 69% increase in their ability to take in life-saving oxygen.4
· Continued calorie burning. When you engage in high intensity training, the effects of calorie-burning and fat-burning continue for up to two hours after you stop your last burst of exercise. That boost in metabolism can make you feel better throughout the day and provide the satisfaction that you’re still getting benefits long after you’ve showered and relaxed.
· Better memory. Researchers aren’t sure why HIIT seems to benefit memory, but it does. In fact, HIIT workouts seem to specifically target the high-interference memory, which helps you tell the difference between two similar things.
· Lower blood sugar levels. Researchers have found that a HIIT routine at least three times a week can reduce the risk of developing type 2 diabetes and can lower the blood sugar levels of those who already have the condition. It can also reduce insulin resistance, which allows the body to more effectively use the insulin it produces.
· Weight loss. As with any exercise, when combined with a healthy diet, you might see some weight loss from consistent training. This might be especially true of HIIT, since the intervals of intensity promote higher metabolism for hours afterward.
Getting Started with HIIT
If you’re sold on what HIIT can do for senior health, you might be wondering how to get started. The good news is that you can start out as slowly as you need to and build up from there – another reason why this particular workout is great for the elderly.
It’s always a great idea for seniors to choose a button alarm, whether you are in the gym, in the great outdoors, or working out at home.
Always consult with your doctor before beginning any sort of workout regimen. Tell them what you hope to do and accomplish and make sure that the stress on your heart and lungs is okay. Your doctor might also have some sort of modified version of HIIT for you to do, or tell you to avoid certain exercises – for instance, exercises that include deep squats might be a serious no-no for those with knee or hip issues.
Consider these options:
· Look for low-impact workouts. You don’t have to do anything that would hurt your joints to get the great benefits of HIIT. Biking can be a great option, as can swimming. The idea is that no matter what you’re doing, you’re varying the intensity and taking breaks in between the hardest pushes during your exercise routine. For instance, with walking, start out at a comfortable pace, then walk as fast as you can for one minute. Then slow down for a few minutes. Repeat.
· Start out with 30 seconds. It might not seem like enough to make a difference, but it does work. By starting out with 30 seconds, you prove to yourself that you can do it and you also begin reaping the benefits right away. You can slowly build up a routine over time.
· Begin with only a few sessions per week. A session should be no more than 30 minutes. Rather than jumping into doing this every day, start out with two sessions a week with a few days of rest in between. Add in another day the week after. Then another. Soon you will build up to five days a week for 30 minutes each time, which is the recommendation from the CDC on how much exercise to get.
· Stop if you’re feeling pain. If at any point in your workout you are suffering from joint pain or any other pain that goes beyond the working of muscle, it’s time to stop. Exercise might involve some discomfort or soreness, but feeling pain crosses a line. If you feel pain during exercise, you might need to pursue a different type of physical activity.
And finally, always wear your medical alert pendant. It’s important to always have help right at your fingertips. If you fall, suffer a medical emergency, or have any sort of accident, press the panic button alarm and get help fast. Alert1 wishes good health and safety to all seniors and elderly adults!
