Is It Safe?

Always near the top of exercise questions is this one: “Should seniors do High Intensity Interval Training (HIIT) ?

For younger seniors, who are already in pretty good shape, and with no prohibitive underlying health problems, the answer is yes. But as we get older the answer is not so easy.

First off, high intensity intervals are great for overall physical conditioning, and also burn off fat better than, say, aerobics such as long slow distance running.

But when it comes to senior beginners, 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, high intensity intervals may come into play.

Until about age 80, I’d sneak in some Tabata (which is very high intensity) maybe once every week or so. But my overall workout program was never a steady diet of HIIT. Mostly, my workouts were not that intense. Today, at 88, I maintain a routine of walking 30- to 40-minutes daily (my dog insists on it) plus some resistance work with bands. But these days, “easy does it” is my mantra.

Seniors sometimes get curious about high intensity programs they see on infomercials. Those programs were never for me personally. Even when I was young, I didn't believe in pushing myself to the very limit workout-after-workout. On the few occasions I tried going 100% at every session, I soon began to dread training.

That said, here are general workout guidelines that I recommend for seniors of any age:

• A balanced fitness program should include some elements of a) strength training, b) cardiovascular exercise, and c) flexibility movements. Some circuit training arrangements can combine all three elements in a single workout, or, of course, they can be divided into separate segments. 

• Don’t do “marathon” workouts. Yes, Jack LaLanne is said to have been doing two-hour-plus workouts into his nineties. Okay, there are exceptions. But he was one in a million. I’m sure not one of them.

• Select exercise programs that appeal to you, personally. Group exercise classes are right for some people. Others hate them.
• Circuit routines of any intensity can be done using only your own bodyweight exercises. On the other hand, why not include free weights or resistance bands or kettlebells if they are available?

If HIIT is to be part of your exercise plan, be sure to ease into it. Remember: there is a training lifestyle for every taste and to meet every fitness goal. Be smart about selecting yours.

Stay Healthy. Stay Fit.

Logan

Senior Exercise Central

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Sincerely,

Logan Franklin
The Gray Iron Fitness Newsletter
www.senior-exercise-central.com