High Intensity Interval Training for Older Adults!

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#highintensityinterval #adulttraining
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[@redhotchillipepper9917]

What’s your take on someone with diagnosed stable plaque in coronary arteries and HIIT?

[@PrevMedHealth]

It's a good thing. That describes me. I had a calcium score of 100 several years ago. I do hard HIIT and REHIT every week. I realize it can be scary at first. But it's good for you. & you overcome the fear.

[@charlesedwarddavisjr.6022]

That's why some of us need trainers because I didn't understand one word he said

[@CapWalks1]

Can I get a clarification? I do HIIT training in the following manner (67 y/o male): Warmup so that my heart rate is in the low 120s. Then start the sprint/rest cycles. I will do a couple of sprint warmups where the maximum HR that I attain is in the 140s. Between sprints, I walk until my HR drops back to 125. After the first two warmup sprints, I start my max sprints - run till my HR reaches 100% - around 155 or more. During the resting phase, I walk until my HR is down to 125 before starting the next sprint. At the end of my first two max sprints, I hit an HR of 155; in the next three sprints, I got into the low 160s. This morning, I did a total of 7 HIIT sprints including the two warmup sprints. My sprints last about 1 minute each but I only reach my max heart rate in the last 15 seconds or so. Is this similar to your protocol? Or, should I be training to keep my heart rate at maximum for a full minute or so? That would make my sprints to be almost two minutes long. By the way, I feel AWESOME after doing this exercise.

[@skyboomer2127]

I’m 71 and have been doing HIIT regularly for two years, usually 2 or 3 times a week, never more. I do mine on a treadmill and in the beginning 140 bpm was all I could do but now 160 bpm or more is not unusual. HIIT more than 3 times a week and my old bones/joints start to complain. I also worry about potential injuries from HIIT traing because I dont heal quickly anymore. Recently I’ve also added long slow jogs (sloging?) till heart rate hits 135 bpm then walk until 122 bpm, repeating for about an hour at a time; I find this is actually fun and could do it daily if I wanted.

[@PrevMedHealth]

Goof job!

[@ondrej1893]

You could use cycling or swimming for HIIT, probably better options overall. Or lift weights in sort of HIIT fashion where you get extra muscle retention/gain benefit, which is extremely important. Best experts are Doug McGuff MD and Drew Baye.

[@nemonemo6285]

Perfect, thank you.

[@davidcottrell1308]

very interesting...I follow Dr. Anthony Balduzzi's Fit Father regimen. using light weights and full body workout, 2 - 3 times a week....age 70..max heart rate at peak is 170 or so. I do 30 - 45 minutes of zone 2 six days a week. Works well.

[@deborahfranzen7058]

Do you have a website you would recommend to find a good hiit video for a newby that is 76yo…fairly healthy but high calcium female

[@richardr1891]

I'm over 65 but in pretty good physical shape my Cardiologist would reference me as an "Athletic Build" although these last couple of years have slowed me down somewhat .. I have been doing a 30 minute work out with small weights, push-ups and 15 minutes on a Stairmaster 5 days a week for 4 months now .. I track how long it takes me to reach 130 BPM ... it takes about 12 minutes right now on the Stairmaster ... I take a 5 mg Beta Blocker and a Angiotensin Receptor ii Blocker 160mg ... my resting heart rate is around 50 BPM ... how much do you think medications effect the Heart Rate limits of " Maximum Heart Levels" .... or should that be factored in at all ...?

[@aintdatsnipes177]

100 hang power cleans +200 rope slaps+1 minute rope pulls w350lbs , no rest for 2 sets max everyday, that's the warmup, then 30min pumpin iron, again every day.

[@HuntBobo]

I’ve seen the HIT fad and been disappointed because I’m more of a MIT guy. I bike about an hour and a half a day since retirement 4 years ago. I can crank up a hill in high for about 2 minutes before lactic acid builds up and I have to slow down, but we don’t have any hills that I’m not up in less than 2 minutes. So I guess I cover the HIT too. Before retirement I rode about once every 2 weeks and did not have nearly the stamina I have now. I think the benefit of longer aerobic training is being overlooked with the currently HIT fad.

[@billytheweasel]

hiit; high intensity interval training. hit; bodybuilding program like dorian yates and mike mentzer. cheers!

[@kbanghart]

​@@billytheweaseland what about MIT?

[@billytheweasel]

@@kbanghart lol, yep - it worked for Serge Nubret for many healthy decades. Google image that guy if not familiar.

[@johntatman9168]

I thought the recovery interval was determined by your heart rate. In other words you stay in the recovery interval until your heart rate returns to a pre-determined level dependent on age and current fitness levels.

[@billytheweasel]

yep, i don't use a heart rate monitor though, i just walk slow for a couple minutes - it takes longer after each set.

[@Fian_so]

Yep me too, maybe there are divergent opnions

[@LThill-ks2uz]

Doc, I've only started into this, but I'm finding I can only do about 30 seconds on eliptical before my legs stiffen and I'm short of breath and heart is pounding. Is something wrong with me or should I continue for better results later? I'm 68.

[@kbanghart]

What did you find out?

[@genxer74]

some other youtuber (a former EMT to the president) recommends sprinting 2-3x per week. Dr Brewer seems to make his case.

[@PrevMedHealth]

Yes. If you can sprint.

[@genxer74]

@@PrevMedHealth can do, but at 49 recovery takes noticeably longer than when I was 20 ;)

[@KTPurdy]

great exercising coaching

[@PrevMedHealth]

Thanks!

[@dukedex5043]

I'm 34 and have been a dailt runner for years, so I would liek to continue as I get older. I just assume I'll die while jogging when I'm in old age, but I'd ratehr not.

[@HAL-1984]

What about doing a line of coke instead? That usually makes my heart race real good

[@tamaraspillis612]

Try mountain dew.

[@AmyMeacham]

A Fib party

[@jimdandy8996]

Aerobics is when you start oxidizing your LDL ironically. There's no free lunch.

[@kbanghart]

Huh?

[@johnrobi0]

I thought your max rate was 220 minus your age. At 65, that's 155. Even if you go to 85% of max, you're at 131. There's no way you can do HIIT and stay in the 130's. I'm in shape and do 6x200 m sprints and 2x400 m sprints, and that puts me over 155 every time. But my resting rate is 49-54 bpm.

[@billytheweasel]

my hr increases and lasts longer after each set.

[@jemand8462]

this formula isn't exact and it varies more the older you get. My mum for example has a maximum heart rate of 195 at the age of 73. I have 205 at 38. You should just test it out yourself.

[@billytheweasel]

Arnold Schwarzenegger was no Arnold Schwarzenegger at 65 either doc! ...but he did look better than us. hills work best for me, easier on joints. lol

[@ragle8684]

Burpees!

[@kathya1956]

Not good for older backs

[@woodybear8298]

So where was the training? Just another click-bait video.