Note: To get a rough idea of your maximum heart rate, subtract your age from 220. Repeat steps 2 and 3 three times, for a total of 4 cycles Three minutes of lower-intensity exercise (jogging or brisk walking) at 60% of maximum heart rateĤ. Four minutes of high-intensity exercise at 85% to 95% of maximum heart rateģ. 10-minute warm-up (brisk walking or jogging) at 60% of maximum heart rateĢ. The "4×4" HIIT workout, which lasted 43 minutes, followed this pattern:ġ. Participants aimed for a target heart rate of 70% of their estimated maximum heart rate. The moderate-intensity continuous training workout involved exercising for 50 minutes. Researchers compared two workout strategies in healthy adults ages 70 to 77 during a five-year study in Norway (see main text for more details and results). The other half swapped in moderate-intensity continuous training twice weekly (see "A tale of two workouts"). The rest got the same instructions, but half were assigned to replace two of the week’s exercise sessions with HIIT workouts. About half (the control group) were assigned to do 30 minutes of exercise most days. The BMJ Open study included 1,567 healthy, active Norwegians with an average age of 73. But because the duration and intensity of the interventions in these studies varied (as did the age and fitness levels of the participants), it’s hard to generalize about the benefits, says Dr. Some small, short-term studies hint that HIIT workouts can produce equal or greater improvements in blood pressure and blood sugar compared with moderate-intensity exercise. The main advantage to HIIT is that you can boost your cardiovascular fitness faster by working harder instead of longer. But in terms of longevity, moderate-intensity exercise seems to be just as good. One of the largest randomized controlled trials of HIIT, published last year in BMJ Open, suggests that healthy people in their 70s can do these workouts with little risk. Outside of such settings, HIIT may be unsafe for people who have or are at risk for heart disease. But these closely monitored sessions start with an exercise stress test to make sure people don’t have symptoms such as chest pain, which might make strenuous exercise dangerous. Increasingly, cardiac rehabilitation programs (which help people recover from heart attacks and related conditions) are using tailored versions of HIIT. I-Min Lee, a professor of medicine at Harvard Medical School and an expert on the role of physical activity in preventing disease. If you’re older or have heart disease, check with your doctor before trying it," says Dr. "HIIT is a great regimen for people who are young and healthy. But is it a good idea for everyone? Not necessarily. HIIT features short bursts of high-intensity exercise (usually lasting one to four minutes) interspersed with periods of lower-intensity activity or rest. The fitness trend known as high-intensity interval training (HIIT) is still going strong, both at gyms and in online workout classes. Brief bursts of strenuous exercise may be safe for some - but not all - older adults.
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