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The Gray Iron Fitness Newsletter, Issue #323. HITT
May 15, 2022
Is HITT Safe?
Near the top of things that seniors ask about is High Intensity Interval Training (HIIT).
To start with, high intensity intervals are great for overall physical conditioning, and they also burn off fat better than aerobics such as long slow distance running. But is high intensity training age-appropriate (meaning safe) for seniors?
For young seniors, let’s say in their 50s, who are in pretty decent shape and with no prohibitive underlying health problems, the answer is an easy yes. However, as we get older the answer is not so clear-cut. For older seniors, just how intense should exercise be? Are we talking about Tabata, for example? That’s pretty tough stuff for the very elderly. Interval training, generally, can be good at almost any age, but there comes a time when the high intensity should be toned down.
For senior beginners of all ages, and especially overweight senior beginners, a much smarter approach than HIIT is to ease into training with a beginners’ strength and fitness program. Then, later on, higher intensity intervals may come into play.
Until I was 80, I’d sneak in some Tabata maybe once a week or so. Now at 85, I don’t do it anymore. Not even close. That kind of intensity is too much for me. I simply keep up a steady movement of resistance work and take regular walks for cardio.
A while back, newsletter subscriber, Franco, sent this wonderful commentary from the actor/comedian Dick Van Dyke.
"In my 30s, I exercised to look good. In my 50s, to stay fit. In my 70s, to stay ambulatory. In my 80s, to avoid assisted living. Now, in my 90s, I'm just doing it of pure defiance." —Dick Van Dyke.
Great stuff! Dick Van Dyke
People also ask about the high intensity programs they see in TV infomercials. Most of those programs wouldn’t be sustainable for me personally, at least not as they are shown on TV.
Even when I was young I didn't believe in pushing myself to the limit workout-after-workout. On the few occasions that I tried going all out at every session, I soon began to dread training.
Extreme training gets riskier as we get older. Be smart. And if HIIT is part of your plan, ease into it. Don't jump in at full-throttle.
Here are a few workout guidelines that I almost universally recommend:
Stay healthy. Stay fit.
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The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.
I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.
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The newsletter and website provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and your interpretation of it, is appropriate for you.
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