Want to reverse the impact of aging? Improve your glucose metabolism? Increase your heart health and aerobic capacity? Would you like to burn more calories in less time, and enjoy yourself in the process? Then HIIT may be for you!
HIIT (high intensity interval training) simply requires alternating short bouts of intensive activity (such as thirty seconds or so) with longer intervals (three or four minutes) of less intensive activity. This can be any activity you choose, so no special training or equipment is required.
For example, if you’re fit enough to jog, you could intersperse short jogs within a longer brisk walk. If you’re more sedentary, you might take a leisurely stroll and briefly walk faster from time to time during it.
HIIT dates back to Olympic athletes at least as early as 1912; however, it has only become popular for the average exerciser more recently. And scientific studies have followed, providing evidence of HIIT’s many benefits. For instance, Mayo Clinic researchers found HIIT appears to alter cellular DNA in such a way that one’s muscles become able to produce more energy. It prompts new muscle growth too.
Mayo Clinic researchers have also compared HIIIT, resistance training and combined training in a twelve-week study. All three improved cardio respiratory health, lean body mass and insulin sensitivity, however “only high-intensity and combined training improved aerobic capacity and mitochondrial function for skeletal muscle. Decline in mitochondrial content and function are common in older adults…Exercise training significantly enhanced the cellular machinery responsible for making new proteins. That contributes to protein synthesis, thus reversing a major adverse effect of aging.”(1)
In fact, the improvement in mitochondrial functioning, which usually decreases with age, was even more marked in the over-65 participant group–69 percent improvement, as compared to 49 percent in the 18-to-30-year-old group.
It’s important to check in with your doctor before starting a new workout routine, especially if you have a chronic health condition or haven’t been exercising regularly. To help prevent injury, start slowly rather than rush into a workout that might be too strenuous. Mayo Clinic specialists suggest starting with just one to two higher intensity intervals during each workout. Slow it down if you feel you’re overdoing it; then challenge yourself to vary the pace as your stamina increases.
Mayo Clinic Sports Medicine Center Co-Director Dr. Edward Laskowski cautions HIIT programs need to be carefully designed as higher impact activities aren’t a good fit for everyone, “Especially those with a musculoskeletal injury, a poor musculoskeletal foundation or improper movement patterns. But low-impact HIIT options include bicycling, elliptical trainer or water running activities to provide an aerobic exercise challenge without significant joint or impact load. And the intensity, frequency and progression of each program can be tailored to a patient’s diagnosis and abilities.”(2)
Also, Dr. Laskowski explains, “There’s solid evidence that older, less active, overweight, and obese individuals can benefit from HIIT training. HIIT has also been shown to be very safe and effective in patients with heart disease and type 2 diabetes.”(3)
This doesn’t mean you should do HIIT daily though. Many experts recommend keeping it to once or twice a week, alternating light to moderate exercise on other days so your bones and muscles get the time they need to rebuild. But keep in mind that to noticeably improve your muscle strength, you’ll need to include resistance training in your routine twice per week.
But perhaps best of all, HIIT seems to help many people exercise regularly on an ongoing basis. Why? Many find it makes their exercise more fun! Researchers have noted study participants’ preference for HIIT and their self-reporting that they’re more likely to stick with routines that include it. So if you’re not doing HIIT, consider choosing a favorite type of exercise and adapting it to your HIIT needs!
https://www.womenshealth.com.au/hiit-training-anti-aging-benefits Aug. 1 2018 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588
Reprinted with permission from the Spring 2019 issue of Health & Happiness U.P. Magazine, copyright 2019. All rights reserved.