High intensity interval training (HIIT) in older adults- Try these…

By Gabe Sanders, PhD, NSCA-CSCS

High-intensity interval training (HIIT) has many benefits; the greatest of which may be that it helps to burn calories long after your workout is over.  In its natural form, high-intensity interval training (HIIT) may not be appropriate or safe for older adults and individuals with chronic disease.  However, HIIT can be safely modified to achieve optimal results.

Regardless of research, every situation is different, so you should always check with your physician first and then certified health fitness specialist prior to attempting any HIIT program.

HIIT is an exercise method that consists of short bouts of exercise that are performed close to an individual’s maximum effort with brief rest periods (less than 30 seconds) between exercises.  HIIT programs have many benefits.  They can provide variation in resistance and aerobic activities.  The increase in variety may make your exercise more engaging and even reduce your exercise time.

Research has shown that HIIT programs can improve blood sugar profiles in diabetics and even depression symptoms in older adults.  For a seasoned athlete, this type of exercise could entail sprinting on a track as fast as possible (maximum effort) for a period of 20 seconds and then resting for 20 seconds, then repeating the cycle for 10 or more repetitions.  However, HIIT for an older adult would differ greatly in exercise type and intensity.

Attempting to participate in any type of HIIT exercise program would require you to participate in a brief, “more intense” bouts of exercise followed by short, intermittent rest periods.  A safe way for older adults to engage in HIIT is to reduce your rest periods or incorporate a short aerobic exercise such as bicycling between your exercises.

However, I would not recommend adding more weight to your resistance exercises nor would I advise you to perform each resistance exercise faster.  Rather, I would simply advise you to reduce your rest periods.

Increase the “Pep in your step!”

A simple method to safely engage in a HIIT program is to walk, quickly, from one machine to another.  Try walking faster to the next exercise.  This will reduce your rest period and increase your intensity.  Complete 2-3 resistance exercises at a time then rest for 1-minute.

Here is an example of a HIIT (cardio/resistance) exercise program

• 5-10 minute light warm-up
• Chest Press: 1 set, 10-15 reps
• Back Row: 1 set, 10-15 reps
• Shoulder Press: 1 set, 10-15 reps
• Rest: 1 minute
• Lateral Pull Down: 1 set, 10-15 reps
• Biceps Curl: 1 set, 10-15 reps
• Triceps Extension: 1 set, 10-15 reps
• Rest: 1 minute

*Repeat these exercises or move on to your aerobic exercise for 20-30 minutes at your normal pace and intensity.

Use the “Recovery Bike”

Bicycle for 5-10 minutes at a slightly faster pace after your 2-3 resistance exercises.  Bicycling after your 2-3 sets of resistance exercise will significantly increase your exercise intensity.  If your bicycling session is completed at a greater than normal intensity, there is no need to do an additional 20-30 minutes of aerobic exercise after this session.

*If you normally bicycle at a resistance level of 1 at 50 RPM’s, try to increase your RPM’s to 60, or increase your resistance to level 2.

While engaging in HIIT can add a new dimension and excitement to your exercise regimen, be sure to check with your doctor prior to participating in a HIIT program.

*For more examples of other variations/exercises look under   Multimedia-VDF Exercise Tips

**Consult with a physician and/or medical healthcare provider before starting any exercise regimen

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Article’s Resources

Singh NA, Stavrinos TM, Scarbek Y, Galambos G, Liber C, Fiatrarone Singh MA.  2005. A randomized controlled trial of high versus low-intensity weight training versus general practitioner care for clinical depression in older adults.  J Gerontol A Biol Sci Med Sci. 60 (6): 768-776.