Modern Health - Is high intensity interval training right for you?

When I say High Intensity Interval Training (HIIT) people get scared. But you shouldn’t! HIIT training has taken off in recent years but it isn’t new. Athletes have been doing it for years. The benefits are not only for young folks or high-level athletes, but for those who are young, old, beginner or advanced. 

Today we delve into who can incorporate short intense bursts of activity combined with rest or low intensity intervals known as HIIT training into their workout regime. 

Since HIIT training is as short as 20 seconds, most people can perform a walking sprint or a resistance training exercise at 80 per cent of your maximum heart rate.  

HIIT training has been studied from The Mayo Clinic to McMaster University and the benefits are much higher than moderate intensity exercise. 

Researchers at The Mayo Clinic found that HIIT can improve health and fitness for just about everyone and the benefits for older adults are even greater. They studied the effects of HIIT on people over age 65. What they found will astound you, “age-related deterioration of muscle cells had actually been reversed – muscle health improved.” They noted that HIIT training changed a cell’s DNA and boosted the muscle’s ability to produce energy. In addition, it also triggered the growth of new muscle, which plays a huge part in counteracting the muscle loss that occurs with aging.

If you think you can’t do HIIT because you are new to fitness or are sedentary, then think again. A Canadian team at McMaster University studied the benefits of three sessions of sprint cycling intervals per week over a 12-week period on two groups of sedentary men. One group performed HIIT style cycling intervals for ten minutes and the other cycled at moderate state for 50 minutes. They found the HIIT training group improved the risk of having a cardiovascular event such as a heart attack or stroke more so than the traditional endurance training. 

And if the cardiovascular or muscular benefits aren’t enough to convince you, how about benefits to your brain? Researchers at McMaster studied adults between 60 to 85 years-old. Some performed HIIT training and others moderate intensity exercise. What is most interesting about this research from McMaster is that intensity is important. They found that older adults who incorporated short intense intervals saw a 30 per cent improvement in memory compared to the group who worked out at moderate level who saw no improvement on their memory. 

A similar study at Acadia University in Nova Scotia studied older adults over 68 years-old. They found that HIIT training improved the ability to perform cognitive tasks known as executive functions such as dressing or bathing.

It’s never too late to start HIIT and see big gains. HIIT has positive impacts on cardiovascular and muscular health, can be done by older adults, and can improve brain health. Do check in with your doctor before beginning, but go ahead and add HIIT into your fitness regime. The results will astound you. 

About Kimberly Hicks-Ruttan

I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly or try a class on my onpodio website.