High Intensity Interval Training

High-Intensity Interval Training (HIIT) for People Over 40

Do you hate exercise? Do you often say, “I just don’t have time”? You’re not alone. Starting an exercise routine can be hard, especially if you think you need to work out 30 minutes every day. But there is good news. High-Intensity Interval Training (HIIT) may be just what you need.

What Is HIIT?

HIIT is short bursts of hard exercise followed by rest or light movement. You go all out for a short time, then recover. You repeat this for a few rounds.

During the intense part, you should feel like you’re at 8 to 10 out of 10 effort. These workouts are short but powerful.

How Do You Know Your Intensity?

Your maximum heart rate is roughly 220 minus your age. If you’re 40, your max heart rate is 180 beats per minute. During HIIT, you want your heart rate to reach 85% to 90% of that. That means about 153 to 162 beats per minute for a 40-year-old.

How Little Exercise Is Enough?

In one study (Gillen JB, et al. PLoS One. 2014;9(11):e111489), just 10 minutes of HIIT, 3 times a week, showed big results. Here’s what they did:

• 2-minute warm-up
• 20 seconds of all-out effort, 2 minutes of light cycling (repeated 3 times)
• 3-minute cool-down

That’s it!

Results included:

• Better blood pressure
• Better aerobic fitness
• Healthier muscles

Is HIIT Safe for Women and Men Over 40?

Yes, when done safely. HIIT can be great for people over 40. It saves time and improves health. But it’s important to:

• Get your doctor’s OK if you have health issues
• Start slow and build up
• Listen to your body

As we age, recovery time becomes more important. Make sure to rest between HIIT days.

HIIT vs. Regular Cardio

The general guideline for exercise is:

• Moderate intensity (like brisk walking): 30 minutes, 5 days a week
• OR Vigorous intensity (like HIIT): 20-25 minutes, 3 days a week

HIIT gives similar benefits in less time.

Sample HIIT Workouts

Cycling or Running:

• 30 seconds fast
• 90 seconds slow
• Repeat 6 times

Quick Circuit:

• 50 jumping jacks to warm up
• 10 reps of 3 strength moves (like squats, pushups, lunges)
• Repeat for 3 sets

7-Minute Workout:

• 12 exercises
• 30 seconds each with 10 seconds rest in between

Research supports these methods as effective and time-efficient. (American College of Sports Medicine)

Is HIIT Right for You?

HIIT is great if you are:

• Short on time
• Wanting better heart and lung health
• Looking to improve blood sugar or blood pressure
• Trying to lose weight

Remember, the best exercise is the one you stick with. Try HIIT. See how it feels. You might love it.

Want to Test Your Fitness?

Try a simple self-test like the 1-minute sit-to-stand test or a step test. These can help you track your progress.

References:

• Gillen JB, et al. “Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes.” PLoS One. 2014.
• American College of Sports Medicine. “Guidelines for Exercise Testing and Prescription.”
• Weston KS, et al. “High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis.” Br J Sports Med. 2014.

Note: Always talk to your doctor before starting a new exercise program, especially if you have any medical conditions.