High-intensity interval training (HIIT) has become popular across demographics due to its time efficiency and effectiveness. Seniors can also participate in HIIT to maintain a healthy lifestyle, toned muscles, and strong bones.
Interval training consists of exercising with pauses for recovery periods. HIIT prioritizes maximum effort during exercises to reap the utmost benefits. Before starting any exercise program, consult with your doctor about any potential specific health problems.
Here are three adaptable interval training options for seniors:
1. Walking with a twist
Elevate your daily walk by incorporating uphill and downhill pathways. This allows your heart rate to accelerate uphill before letting the downhill slope function as a rest period. This gentle HIIT variation is perfect for seniors new to interval training.
2. Using the treadmill
Own a treadmill? Use it for HIIT by performing a 20-second “sprint” followed by 90 seconds of walking. Repeat this cycle 2-3 times, eventually reaching a total time of 10 minutes. Customize the “sprint” to your fitness level and aim to breathe heavily but still maintain the ability to converse with someone nearby. Gradually increase the intensity over a few weeks to reach a point where conversing becomes difficult. Perform this HIIT workout 2-3 times per week as fitness improves.
3. Using weights
Strength training using weights can boost muscle tone and bone density. This HIIT circuit consists of four exercises, followed by a 90-second rest. Aim to complete this cycle 3-5 times for approximately 10 minutes.
Here’s a suggested starting point for a weights-based circuit:
- Bicep curls: 1 set of 10 reps – Hold weights down by your sides with palms facing forward, then curl hands toward shoulders before lowering to the starting position.
- Squats: 1 set of 12 reps – Stand with feet shoulder-width apart or wider, head facing forward and chest up, and squat as if sitting into an imaginary chair. Hold onto a counter-top or chair for additional stability if required.
- Shoulder Press: 1 set of 10 reps – Stand or sit with feet hip-width apart and bend elbows to raise upper arms to shoulder height, with dumbbells at ear level. Push the dumbbells up until they touch lightly directly overhead before lowering them back to ear level.
- Plank (30 second hold) – Lie face down with legs extended, elbows bent and directly under shoulders with clasped hands. Keep feet hip-width apart and elbows shoulder-width apart. Contract stomach muscles and tuck toes to lift the body, with forearms remaining flat on the ground, creating a straight line from head to heels.
Achieve results by combining regular interval training, which can lead to improved metabolism, reduced body fat, increased muscle tone, and stronger bones. Customize the HIIT circuits to your current fitness level and individual limitations, enabling you to create a HIIT program that’s perfect for you.
