High Intensity Interval Training (HIIT) Workouts

No one needs to tell us that men 50 and over have different fitness requirements than men in their 20s and 30s. Our bodies are constantly adapting to the new stresses and challenges of aging. Lucky for us, the health industry is always innovating and finding new ways to keep us active. One common technique is High-intensity interval training or HIIT. What is it and how can you use it? Glad you asked because we can help with our piece on – High Intensity Interval Training HIIT Workouts.

What is High-Intensity Interval Training?

HIIT isn’t new to the fitness world, it’s been studied for decades and is a common program whose popularity continues to grow. Defined, HIIT is a particular type of training where you alternate between high-intensity burst exercises and short periods of rest or low-intensity exercises. You essentially challenge your body to its max during the hard bouts of high-intensity exercises and then rest or recover in between.

A typical HIIT workout consists of 4-8 exercises completed 15-45 seconds on and 10-30 seconds off – meaning you perform each exercise for 15-45 seconds, then rest for 10-30 seconds in between each exercise. The workout can last anything up to 30 to 40 minutes, making it an extremely time-efficient strategy to achieve similar benefits to long-haul endurance training such as running.

Why should men over 50 do HIIT?

As we age, we often experience cognitive decline and an increased risk of falling and disability. Fortunately, HIIT has various health benefits that make it especially beneficial for men over 50.

Stronger muscles

As we grow older, our muscle mass and strength start to decline.  Muscles become more rigid and low in tone as we age. One NCBI study (National Center for Biotechnology Information) discovered a 40.9% decline in muscle strength in people over 40 years of age. Another study on Musculoskeletal Ageing Research explained that people lose about 3% of their muscle strength every year after middle age.

This is why exercise methods like HIIT are so useful. HIIT workouts aren’t only for weight loss – it also aims to increase muscle strength. Therefore, by including HIIT in your fitness routine, you will build stronger muscles to improve further and preserve your physical independence and ability to perform functional activities.

Improved cognitive function

Like most physical activity, HIIT is also found to improve cognitive functioning and memory significantly. A detailed research study has discovered that HIIT actually enhances cognitive function and processing speed much more effectively than alternative exercise methods like endurance – and moderate-intensity training.

Decreased risk of developing diabetes and cardiovascular diseases

Diabetes and cardiovascular disease are two of the five most common causes of death in men over 50, and of course, as we age our risk inevitably increases. Fortunately, experts suggest that as little as just 12 minutes of HIIT per week can significantly reduce arterial stiffness, enhancing cardiovascular health and healthy blood glucose levels.

Improved mental health

We know that exercise in itself is a meaningful way to ward off mental health problems as we age and recent research suggests that intense exercise like HIIT can successfully lower depression and anxiety while also boosting your mood. The reason is that this type of training stimulates the release of “feel-good hormones” such as endorphins, serotonin, and dopamine while lowering the levels of stress hormones in the blood.

Easy to modify

HIIT workouts are straightforward to modify to your needs and abilities. For example, simply change squat jump exercises to regular squat, wall squat, or even chair squats. This way, you can ensure the workouts are both safe and effective. If you’re unsure of how to modify different exercises, consult your physical therapist or personal trainer.

Different forms of HIIT

**Glen’s note – some of the programs listed below may take on a high intensity AND high impact purpose. Make sure that if you participate in any exercise program that it is led by a certified trainer and you have talked with your doctor prior to starting the program.**

Tabata

Tabata is a very high-intensity form of HIIT, founded by Dr. Izumi Tabata in a clinical research effort for a more effective method of training. Each Tabata workout lasts up to 20 minutes in which you generally perform 8 intervals of 20 seconds of intense exercise, followed by 10 seconds of rest. Done correctly, Tabata is a time-efficient program and carries all the benefits of HIIT workouts as listed above.

CrossFit

CrossFit is a type of HIIT method that includes functional movements performed at a high-intensity level designed for an overall fitness experience. A CrossFit workout may incorporate multiple philosophies ranging from cardiovascular to weightlifting to gymnastics. These franchised (CrossFit is a registered trademark) sessions are conducted with certified trainers using exercise that utilize body weight (push-ups, burpees, squats) and equipment (free weights) such as kettlebells, dumbbells, barbells, and medicine balls.

Classes generally range within hour time frames called “workouts of the day” of “boxes” that include stretching and aim to stress the components of fitness, agility, endurance, flexibility, balance, and mental health.

Bootcamp

Like CrossFit, this form of HIIT consists of a combination of aerobic and strength training performed in intervals to push whole-body involvement. Sometimes known as military drills, exercise consists of short bursts of intense activity alternated with lighter activity in between activities.

Bootcamp is a type of circuit training as you alternate between bodyweight exercises, resistance exercises, and/or using free weights. Expect though, an abundance of push-ups, sit-ups, pull-ups, calisthenics, and the like.

Other styles of HIIT workouts often used by personal trainers include; EMOM (every minute on the minute), AMRAP (as many reps as possible), tempo runs, sprints, and one-to-one workouts.

Final Thoughts High Intensity Interval Training HIIT Workouts

HIIT workouts are an efficient way to incorporate an intensive and adaptable regimen into your daily routine. The delivery can be used in just about all forms of exercise, from cardio to free weights to resistance training, meaning you can vary methods and not burnout. It is an accepted standard in just about all fitness spaces, so you’ll have support in your programs from certified trainers. If you work out from home, you can easily find hundreds of HIIT workouts with one simple Google or YouTube search.

We hope the information in our piece – High Intensity Interval Training HIIT Workouts, can help you with an informed decision on your workout regimens. If you want to continue further reading on home-based exercises that promote low impact lifestyles, check out our blogs on 4 Benefits of Low Impact Training for Men Over 50,  resistance band training and other cardio exercises.

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Eugenie Lamprecht is a Physical Therapist and Pilates Instructor with a great passion for helping others live a healthy and holistic life. She has clinical experience working in various areas of healthcare, such as intensive care units, as well as orthopedic, neurological, and sports facilities.

When she’s not seeing clients, she’s a freelance writer for health & wellness websites and brands. You can see more of her work at https://santoshasisters.com/ and her portfolio at https://eugenie.contently.com/.