The stop-and-start workout known as high-intensity interval
training is especially beneficial for older adults
by Sarah Max |October
2, 2018
For decades, competitive athletes have used high-intensity
interval training (HIIT) to improve their performance. Now this exercise
approach—alternating brief periods of intense exercise with short recovery
breaks—has caught on with people of all ages and fitness levels.
“You are pushing yourself to a point where, for 30
seconds to a couple of minutes, you are giving everything you can give,” says
Brad Prigge, a wellness exercise specialist at the Mayo Clinic
Healthy Living Program in Rochester, Minn. “Then you let yourself recover,
catch your breath, and you do it again.”
The growth of HIIT-centric chains like Orangetheory,
Barry’s Bootcamp, and SoulCycle is making HIIT easier to do. And recent findings
on how beneficial it is may be the impetus you need to get going.
The health benefits associated with this training
method are well documented, especially for older adults. Last year, Mayo Clinic researchers reported that while HIIT can help
anyone, older adults reaped the biggest rewards. HIIT, the study of men and
women 30 or younger or over 64 found, reverses some age-related deterioration
of muscle cells, improves energy production in muscles, and triggers new muscle
growth.
Naturally, HIIT may not be a good idea if you have
health conditions that rule out the “high intensity” part. If you have any
doubts, talk to your doctor. “For most people it’s not something to be afraid
of,” Prigge says. “Like anything, start gradually and gradually build from
there.”
Here’s a plan for jumping in.
Follow your heart
Any workout that gets your heart pumping for short,
intense periods qualifies as HIIT. You don’t need a heart rate monitor to do
it, but it is a good way to gauge your effort.
Trainers will often talk about heart rate zones, which are a percentage of your maximum
heart rate. As a starting point to determine yours, subtract your age from 220.
So, for example, at age 55 you should aim to get your heart rate to around 132
beats a minute (80% of your 165 max heart rate) during each interval, which can
last from 30 seconds to a few minutes.
Keep in mind, however, that maximums differ
significantly from individual to individual regardless of fitness, and a higher
max heart rate doesn’t necessarily mean you’re more fit.
Rather, think of your heart rate as your internal
speedometer, and let perceived exertion be your guide. After you’ve done
several workouts using a heart rate monitor, says Prigge, you will start to get
a feel for what is right.
If you are training at what is supposed to be your max
heart rate and not breaking a sweat, adjust the goal higher. Just as important,
if your heart rate seems low but your perceived effort is high, let that be
your guide and aim for a lower rate.
Giving HIIT a whirl
You don’t necessarily need to do these workouts in a
group setting or even at a gym. On your own, you can pick your activity
(walking, biking, or whatever you like to do) and begin with a 10-minute warm
up, then alternate between a fast and moderate pace for 20 minutes, and end
with a cool down.
You can vary the total duration based on your schedule
and fitness. Likewise, you can vary the length of the intensity and recovery
periods. If you want to ramp up the intensity portion, do repeated runs on a
hill, increase the incline on a treadmill, or up the resistance and tempo on a
stationary bike.
“Experiment with different things you enjoy so you’re
more likely to sustain it,” suggests Prigge.
A long-time triathlete and competitive cyclist, Mike
Leone, 54, was already in good shape when his wife, Christine, suggested they
try a trainer-led, high-intensity workout that combines cardio and strength
exercises at Orangetheory.
“Experiment with
different things you enjoy so you’re more likely to sustain it”
Brad Prigge
Mayo Clinic Healthy Living Program
Five years later, the Southern Californian couple does
the class twice a week. They find the small group setting, with an instructor
and a set workout to keep you moving, motivating.
“One of the appealing aspects is people of different
abilities can work out together,” says Leone, who credits the high-intensity
routine with shedding fat and getting fitter. “It’s engaging because it’s
different every time.”
All things in moderation
You don’t need to do HIIT every day to get the full
benefits. In fact, just the opposite is true. To get the most benefit from
intensity training, two to three times a week is plenty, says Prigge. Balance
those workouts with different activities the other days—and don’t overlook the
importance of rest.
“A big component of doing this kind of training, we
found, is getting enough recovery,” says Leone, who typically goes to
Orangetheory Monday and Thursday, takes Tuesday and Friday off, and goes for
long bike rides on the weekends.
The combination of high-intensity and other
activities, he says, offers “the two most important things as this stage of our
lives—consistency and variety.”
No comments:
Post a Comment