HIIT Aging Where it Counts!

By: Teresa Powell, LPTA

HIIT, High Intensity Interval Training, is not a new kid on the fitness scene.  Athletes, trainers, and gym rats have been using it for years to build cardiovascular endurance and strength.  The problem is many see HIIT as a young man’s game.  The good news?...IT’S NOT!  More and more research show HIIT’s incredible benefits for those in our community over the age of 60. 

HIIT is a workout structured around short bursts of higher intensity activity followed by rest breaks.  It’s easy, fun, can be done almost anywhere, has tons of variety, and has so many health benefits. 

  • Improves resiliency

  • Improves cardiovascular health

  • Builds better memory

  • Helps control diabetes

  • Reduces the onset and progression of chronic diseases

  • Better controls blood pressure

  • AND…Makes you feel BETTER

Recent research by the Mayo Clinic has shown that HIIT style training actually improves strength at the cellular level producing healthier mitochondria which are the producers of cell energy.  Higher cellular energy, greater muscular energy.

A study in the Journal of Cognitive Neuroscience found that 20 minutes of HIIT training regularly performed over 6 weeks and with added cognitive challenges, improves the higher level type of memory that helps you sort similar things.  It also appears that the memory benefits are even more pronounced the older you are.

HIIT has also been shown to be a better than moderate exercise for managing glucose. A study in Finland showed improved blood sugar regulation in as little as two weeks!

Not sold yet on the benefits of HIIT?  Afraid it would be too intense for you?  Don’t worry.  The “high intensity” is based on what is intense FOR YOU!  Below are a few examples of HIIT routines that you can try at home.  Better yet schedule an appointment with one of our physical therapists who are exercise specialists and we can develop an exercise program that best fits your goals and needs as you HIIT back on aging.

 

SEATED HIIT Routine: 45 seconds on with 15 second rest – Perform 2-4 times through

  1. Marching with big arms and sitting up tall

  2. Modified chair jumping jack – Left arm-leg out to side switch Right arm-leg out to side

  3. Seated sit ups – sit on edge of chair, keep back straight lean back toward chair back then sit up using your core

  4. Arms up and out – (if this is too easy use light dumbbells or soup cans for extra challenge) – press your arms up over head, bring them center then press out to the sides

  5. Heel taps out front – stretch left heel out in front of you straightening leg, tap heel then return repeat on right

 

STANDING HIIT Routine: 30 seconds on 15 second rest – perform 2-4 times through

  1. Marches with high knees

  2. Modified jumping jacks tapping out to side with big arms

  3. Seated sit ups – sit on edge of chair, keep back straight lean back toward chair back then sit up using your core

  4. Sit to stand as many times as possible

  5. Alternating step back with front push

  6. Step side to side with mini squat

  7. “Butt kicks” – stand with feet shoulder width apart bring left heel toward left buttocks shift repeat on other side.

 

Check out some of the research:

The Effects of Physical Exercise and Cognitive Training on Memory and Neurotrophic Factors | Journal of Cognitive Neuroscience | MIT Press

High-intensity interval training rapidly improves diabetics' glucose metabolism -- ScienceDaily

Frontiers | Effects of Aerobic Training Progression on Blood Pressure in Individuals With Hypertension: A Systematic Review With Meta-Analysis and Meta-Regression (frontiersin.org)