Interval training gets a bad rap IMO for older people, but studies show it is actually the best workout for them and i know my clients would definitely agree!
High-intensity interval training (HIIT) is not just for the young and healthy. Researchers have found that HIIT can improve health and fitness for just about everyone and has even bigger benefits for older adults.
The concept of "HIIT" is pretty simple. You can do anything for 30 seconds or even a couple of minutes. And then, given a chance to catch your breath, you'll be able to do it again...
It may protect cells from aging
Mayo Clinic researchers studied the effects of HIIT on people over age 65. What they discovered may surprise you: Some age-related deterioration of muscle cells had actually been reversed...
These changes were more dramatic in the over-65 exercisers compared with a group of people under age 30 who did the same workouts. One possible takeaway: It's never too late to start and see big gains...
It can get you hooked on exercise
If you've been looking for that elusive workout that will turn you into a regular exerciser, interval training may be it. In the interval walking study, every single participant kept up with the goal of four interval walking workouts a week for four months.
After nearly two years, they still averaged more than three workouts a week, an impressive stick-with-it rate for any workout program.
One reason: It can be fun to push yourself. Researchers have observed that people prefer high-intensity intervals and say they are likely to stick with routines that include them.
It's compatible with many health conditions
It's always a good idea to check in with your doctor before starting a new workout routine, especially if you have an ongoing health condition. But many studies have concluded that intervals can be safe and beneficial for people with diabetes, heart disease and more.
In one study, people with heart disease who alternated between fast and slow pedaling on an exercise bike (20 and 40 seconds, respectively) improved how fast their heart rates slowed to normal after exercise. This is considered an important marker for longevity.
Still, every workout shouldn't be HIIT
Many experts recommend just one or two interval workouts a week combined with light or moderate exercise in between. That's important because the time between hard workouts allows your body to rebuild bones and muscles to increase strength. Plus, you may not want to push your body to its limit every day — and that's OK. There are plenty of benefits to taking a walk with a friend, too. It's about balance.