HIIT is high-intensity interval training. Basically, short periods of all-out exercise followed by active rest. Many studies have shown that not only are more calories burned but the benefits may be even better for older individuals.

The benefits to older adults may help the aging process at the cellular level by slowing it down or even reversing it. Also, the benefits of HIIT training according to scientific studies are improved glucose control, improved respiratory and cardiovascular health as well as reduced body fat. One of the latest studies looked at three cohort groups who participated in three different modes of exercise. High-intensity interval training by cycling, strength training and a combo of both. The age ranged from 30 to 70 plus. All three groups saw improvement in body fat reduction, better respiration and better insulin control. What's surprising is the greatest gains were with the HIIT older adult group which showed a remarkable change in reversing the signs of aging within the cells. It seems the older over 65 group had a 69 percent increase in the uptake of oxygen, while the younger group experienced a 49 percent increase in the cells ability to take in oxygen. So, the HIIT group as the research showed had the largest cellular changes. These studies show the body's ability to repair and/or reverse cell changes effected by age when challenged by high-intensity interval training. Additionally, HIIT can help to restore healthy cell function as we age. All exercise is good but, HIIT seems to be an efficient way for older adults to make positive changes at the cellular level.

High-intensity interval training is time efficient as well as cellular efficient. Many forms of exercise can be jazzed up to mimic high-intensity interval training. Cycling, walking, jogging, swimming and many more forms of exercise can be turned into high-intensity interval training. Basically, start out with a warm-up for five minutes, then do three rounds of 20 seconds all out work to 10-second rest, finish with a cool down and stretch. Try it on your next walk, you might just love it. For more information about fitness, please contact Kay Colgan at Middleburg Pilates at 14 S Madison Street, Middleburg, Virginia or call 540-687-6995.