SAFE AND EFFECTIVE HIGH-INTENSITY INTERVAL TRAINING FOR OLDER ADULTS

High-intensity interval training (HIIT) is a workout style that alternates between intervals of intense effort and recovery. The goal of HIIT is to push your body hard during the highintensity intervals and allow it to recover during intervals of low- to moderate-intensity activity.

- Norbert D'Souza

Regular exercise strengthens your heart and lungs and it can strengthen bones, slowing down the process of osteoporosis. It can help you move easily by keeping your joints, tendons and ligaments more flexible. Can help you lose weight when combined with good eating habits or maintain ideal weight by burning excess calories and promote sense of well being.

A man works out with ropes in a gym as his trainer stands to the side, encouraging him.Known for its ability to deliver effective results in less time than traditional workouts, HIIT is a big "hit" with younger fitness enthusiasts. But here's the good news: HIIT workouts can benefit older adults too. Here are some tips for older adults to make this style of exercise safe, effective, and rewarding.

What is HIIT?

High-intensity interval training (HIIT) is a workout style that alternates between intervals of intense effort and recovery. The goal of HIIT is to push your body hard during the highintensity intervals and allow it to recover during intervals of low- to moderate-intensity activity.

During the intense bursts of exercise in a HIIT session, your heart rate rises. A simple way to judge if you are exercising at high intensity is to use the talk test. If you can sing while exercising, you're at low intensity. If you can have a conversation while exercising, your effort is moderate. When you can't say more than a few words without having to take a breath, you're working at high intensity.

During recovery periods, your heart rate dips from that peak, but still stays elevated relative to your baseline. This sustained increase means a HIIT workout burns more calories and improves cardiovascular fitness more efficiently than sustained moderateintensity exercise. The structure of HIIT makes it highly efficient, helping you gain maximum benefits in minimal time.