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Can older individuals do HIIT?

Houston certified nutritionist, Hakeem Akbar Empower Fitness Lab 5709 Woodway Dr. C.Ask Akbar

Hakeem Akbar is a fitness professional, motivational speaker, and certified nutritionist. This blog is powered by you. Throughout the day, I’m asked many questions about fitness, food, and quite simple life

Greetings all today’s blog topic is “Can older individuals do HIIT”?

“Can older individuals do HIIT”?

First, what constitute “old” and what age range are we talking about. Well, the individual that asked me this question was talking about her father and he is 57. So, with that, we’re going start our age range at 57 and cut it off at 67.

Working out is consider the fountain of youth but there is a certain intensity, the frequency that must be taken into consideration when looking at the benefits of working out.

In the fitness industry, HIIT is the new hot word but it isn’t new to workout purist or fitness profession.

HIIT stands for High-Intensity Interval Training.

With HIIT training it should be sustained over 20 min and the heart rate needs to be at 70 % of total heart rate for that duration.

Now different studies and opinions state that you must be at 74 % of your total heart rate to activate the post fat burning process. Now that we know what HIIT training is how exactly does it work with older individuals? Well, I found some cool articles I would like to share with you this week.

The first article is very technical (just look at the name):

“Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans”.

When you first read the title you’re like what ???

However, that’s why you Ask Akbar.?

What this title is basically saying that different types of workouts affect our body at a cellular level. The things you can’t see but feel, that’s a simple way of looking at the cellular level.

Empower Fitness Lab 5709 Woodway Dr. C Houston, TX 77057

A highlight of this article is that “High-intensity interval training improved age-related decline in muscle mitochondria” (http://dx.doi.org/10.1016/j.cmet.2017.02.009).

This article is very technical and if your like me and want to know the finer details there is a link for it in the previous line. Another cool article that is great to check out is this one. This article comes from the AARP website and has interesting points they make about HIIT and an older population.

This article comes from the AARP website and has interesting points they make about HIIT and an older population.

“High-Intensity Interval Training or HIIT — has become very popular in the last decade as a fast-paced routine that alternates between a short burst of intense aerobic exercise, such as sprinting or cycling at full speed, followed by a brief lower-intensity period. This pattern is repeated, usually for about 15 to 20 minutes, although some say even half that long is beneficial. The benefits of briefly pushing your body to the max, then letting it recover, and then pushing it again, helps improve cardiovascular and respiratory health, reduce fat and control glucose, per recent studies. But the new study, published in Cell Metabolism, finds interval training has additional benefits for older adults, namely reversing signs of aging within cells. Researchers had two age groups of men and women — younger than 30 and older than 65 — who were randomly assigned to one of three. (aarp.org/health/healthy-living/info-2017/anti-aging-workout-fd.html.

What this article tells me is that it’s never too late to be active and get started in making changes to your lifestyle and your body. Working out is the fountain of youth and one of the best ways to keep your body your body young.

As always, I appreciate you taking the time to read this blog and remember when in doubt just Ask Akbar. Be peaceful, be positive, and be productive.

This blog will be about you and what questions you have and me doing my best to give you the best answer.

As always, I’m looking for feedback and any you give me will be greatly appreciated.  So talk to us in the comments!  We’d love to hear from you.

 

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