High Intensity Interval Training (HIIT) for Baby Boomers? Why? How? I"m too old and fat! Nope.

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[@kidpoker007]

I think most people who have stents/ calcification are afraid that they may cause a rupture of plaque if they push them self hard even for a short duration

[@PrevMedHealth]

Yes. That’s a very common, but unfounded, fear.

[@kidpoker007]

@@PrevMedHealth good to know

[@mianaamir4081]

I used to do head stand a lot till I got Stent inserted. Only recently I have reverted to a milder shoulder stand after my Cardiologist cleared me for that. I hope to restart headstand too.

[@reidarandersen24]

Again, thank you. 70 yrs old, exercise 8-10 hrs/week, 1 or 2 resting days. ( I " listen" to my body ) Stopped HIIT due to occ. arythmia. Take 1 Metoprolol when I feel it ( 3-4 times/year) but after listening to your videos, I might start up again. Have been concerned about Afib. Checkup every year, all OK. Enjoy these videos since my cardiologist is always so pressed on time. So commendable of you.

[@dennisfink2619]

Great info Dr. Brewer! Thanks for all the great education! Dr. Mercola got me started on HIIT and you have clarified it for me and I'm hoping it will improve my shortness of breath due to AFib.

[@PrevMedHealth]

Thanks! Pardon the late response. I hope you have considered the NOACs.

[@JJY888]

You are the first one to give me advice on how to tell if my heart rate is high enough on a Beta-Blocker. Thanks!

[@robert12345678912312]

An excellent presentation - glycosalated proteins. reducing blood glucose by immediate energy demand - HIIT, interval training, >140 beats/min 2 to 3 times a week

[@PrevMedHealth]

Yes. Thank you very much!

[@Gigi-nv5ev]

You are right! There are many ways to incorporate HIIT into one's life. Often, it is easier than one thinks. I'm so thankful for this real life information! Further, with the right treadmill, one can see their pulse rates and have all the internal measurements at hand to measure the times and rates of the intervals! The treadmill gives a constant read- out and shows one working at high interval and then the lower interval. Repeat 5-10 times and then onto the weight machines!

[@PrevMedHealth]

Sounds like a great workout.

[@Gigi-nv5ev]

I like doing my HIIT at the health club due to multiple outdoor allergies. However, I wish more baby boomers knew about the awesomeness and the effectiveness of this type of training. Many at the club seem to walk on the treadmill or ride the bike aimlessly for twenty minutes. They just seem to be moving their bodies in a not very goal-oriented way. The health impacts are so much more with HIIT and it also makes it more focused and enjoyable. I'm so happy that I learned the HIIT from Dr. Brewer's videos. Before, walking on the treadmill was rather boring and unmotivating. Sometimes one of my former students' mom's will hop up on the treadmill next to me to talk with me during the work-out. I can talk, but only after I've done the HIIT. Any walking after that is considered more calorie-burning and icing on the cake. If they see me during a high intensity breathing period set with the heavy breathing, they just wave to me as they walk by! Ha! 🙃😜

[@najibcasa2745]

Just wonderful, I been tryin to find out about "mitochondrial damage repair" for a while now, and I think this has helped. Ever heard of - Miyason Mitochondria Masker - (should be on google have a look ) ? Ive heard some pretty good things about it and my colleague got excellent success with it.

[@patgaff2536]

Dr Brewer, You are a blessing.

[@ElBote54]

Excellent, Excellent Info Not found anywhere Thanks So Much Dr Brewer

[@PrevMedHealth]

Thank you. Please share with someone that could benefit from the information.

[@jamesgilmore1684]

@@PrevMedHealth I am 80lbs overweight but have worked out steady for over 40 years. Thank you so much for your honesty and clarity Dr. Brewer. I have always wondered if HIIT was safe for my heart and now I'm confident to try it. Thanks again sir.

[@spek2554]

I am 67, have a stent, BMI 21, do resistance training, and walk 10 miles/wk. My Afib has recently increased so my beta blocker has been increased 50%. That increase has lowered my incidence of Afib but I have added HIIT which I feel has lowered it even more. My doc is happy. Thanks for all your tips. I am healthier because of them. And of course I am on a statin and eliquis.

[@PrevMedHealth]

Thanks for sharing that.

[@tomknoff3012]

I’m 63.11, insulin resistant, hike / walk 4 miles a day, some kettlebell, need something more/ different, so here I am...

[@davelane4055]

Sprints up the hill and walking backwards down has been superlative kinda of like your videos Doc but the number one actually praying the most Holy Rosary and walking

[@Baribrooks]

How do you feel about Nitric oxide dump workouts (by Zack Busch)?

[@lj32920]

I'm 73, female. I've been on sugar and carbs since baby formula, and got up to 269. I've been doing keto, now carnivore, and I'm down to 200. But I've never been below 100 blood glucose in my life, usually struggle to keep below 150. I use a treadmill and my pulse is about 140 and I manage to make it to 1 mile in 30 minutes, but it isn't fun. Recently I got tired of being 200 and started fasting 23 hours and eating below 400 calories a day. I got down to 197 after two weeks, then started gaining. Amazing! How can someone gain weight on 400 calories a day? My daughter said I was starving and should eat more. I did, and now I'm back stuck at 200 pounds, and hardly making a mile a day walking. How the heck do I get blood glucose down in the 80s and do HIIT? Just keep on keeping on and someday it will happen? Talk about fighting depression.

[@PrevMedHealth]

Wow! Have you checked tour thyroid & other lab functions?

[@akanecortich8197]

I do 20 mins on exercise bike watching tv, with a tabata timer on my smartphone. 12 second sprint, 8 second rest = 60 sprints in 20 mins. Three times a week. After a while you can keep turning up the resistance on the bike, or turn it up near the end.

[@PrevMedHealth]

Thanks. That sounds good for you. I have done similar intervals.

[@jeffreyehlers1605]

I was doing HIIT in 2014 daily at the gym. After several weeks I had a stroke on my way to the gym for that days workout. I was pretty heavy at the time and diet wasnt the best. Maybe between that and doing it after a full days teaching was too much stress. I am nervous about starting HIIT again. I know it has value!

[@PrevMedHealth]

I understand the nervousness. I remember my first long run after documenting my plaque.

[@jeffreyehlers1605]

@@PrevMedHealth thank you for the encouragement. Will try to go slow.

[@davidjones4063]

You should checkout the polar h10 chest strap. I think it's the best by far. The strap can record the workout without carrying your phone/watch. The best part is the battery seems to last forever. For me it would be impossible to do my hiit without my HRM.

[@PrevMedHealth]

Thanks for sharing!

[@tomlovin8931]

In high school cross country and track we did intervals (class of 73). 12 quarter mile dashes, each followed by a 90 second rest.

[@PrevMedHealth]

Yes. It’s still very good for us. That’s exactly what I do now. Twice a week. My sprints these days aren’t as fast as they were then. But I am a lot stronger than I was then. & we need muscle mass in our mid-60s & beyond.

[@LThill-ks2uz]

My "dash" would be more like a jog, and 12 of these? I would be down the rest of the day

[@tomlovin8931]

@@LThill-ks2uz At my age, me doing a dash would look pretty sad.

[@johnyracercat]

I'm 44, just bought a stair stepper/ stair climber machine. I did 10 minutes on it yesterday and my heart rate was 155 bpm on average, peaking around 160-163 and 150 bpm if I slowed pace a little. Normally, I would try and keep the rate at 140 or less, but on that machine it's not possible unless I get in better shape maybe. 177 bpm is my max heart rate for my age. Just doing some research. I think I should be fine.

[@PrevMedHealth]

Thanks for sharing that

[@justrusty]

Wow, I was doing HIIT just to give me some variety. I had no idea I was doing something I needed! I'm also 60 (b. 1957) and I was doing it to get some good effort into the 35 minutes I can squeeze into my day before starting work. Thanks for the validation. I do sets on the Elliptical Trainer (which I affectionately call "The Hamster Machine" or simply "The Machine" - as in "No one withstands 'The Machine'"). I start with a rest pace (for me that's 160 strides per minute) for 2:00; followed by 1:00 at 200 s/m; 2 minutes at 160 again; then 30 seconds at 240 s/m. That's 5:30 for the set. Repeat 4 more times (total 5 sets, 27:30.) Then follow with three sets at 1:00 x 160 s/m; 1:00 at 200 s/m; then :30 at 240 s/m. That's 2:30. I do 3 sets, for a total of 27:30 + 7:30 = 35 minutes. Can vary the incline or resistance to get a lighter or harder work out. I found this to be a great way to really feel like I've put in the work. The machine has various readouts to tell me my s/m, time, and pulse, so I'm able to be sure I'm keeping up.

[@PrevMedHealth]

Thanks. The detail helps a lot. Too often HIIT remains vague and theoretical in description (like when O describe it).

[@USAtoElsewhere]

I have gone up 22 steps with landings every 6 steps and some HIIT videos but I couldnt use a weighted vest because I have spondylolisthesis and bulging disks with limited standing and sitting because of spine compression from gravity. Doctors all say fast walking is good for me.

[@PrevMedHealth]

Fast walking is almost always good.

[@Gigi-nv5ev]

Excellent presentation!!!

[@PrevMedHealth]

Thanks.

[@lilystonne4108]

Dr. Brewer, what is your opinion on the Glucosezone exercises on KZbin? Thank you.

[@PrevMedHealth]

+Mai Shek I wasn’t able to review them all; there are dozens of hours. But what I saw looked great. There are 3 ways to lower high blood glucose when your internal insulin doesn’t work: 1. Cut the carbs in your diet; 2. Drugs like insulin and Victoza; and 3. Exercise. Active muscles pull sugar out of the blood for up to 48 hours.

[@LThill-ks2uz]

My wife has arthritis in her knees, what could she do for hiit?

[@strongspeed]

i use a myzone heart rate strap around my chest- supposedly 99% accurate- uses bluetooth that shows up on treadmill heart rate display- i just started doing your 45/30 recommendation- my heart rate after 7 cycles reaches 160 - i'm 63 years old

[@PrevMedHealth]

Good for you. Thanks for sharing that.

[@jasonwilson5978]

Dr. Brewer, great site. The Mayo Clinic Study was on 4 minute intervals. You might find Jan Hoff PhD The Norwegian Way TEDX Trondheim talk interesting. Norwegian 4 X 4 interval training. I have a bit of a Nordic Racing background and two sessions a week was pretty standard. Martin Gibila PhD the Canadian Researcher and author does 5 minute intervals with one minute recoveries. One longer interval and one shorter interval a week hedges the uncertainty. Phase Training, Block Training there are a ton of methods that could be scaled downs and transferred from athletes to normal people. Resistant band intervals with the 45/30 second methods is very effective.

[@PrevMedHealth]

Thanks so much for sharing that. It’s very helpful.

[@jasonwilson5978]

You are welcome! There is a bit of a catch. Maybe you can explain some of the technical aspects after you watch it : )

[@zift18]

I'm assuming that even a 50ish person with a cardiac history but stable cardiac checkup, could use weights like squats and bench press to accomplish HIT, seeing how an average set is going to be about 45 seconds with a 30-60 second rest. What say you Dr Brewer?

[@PrevMedHealth]

Thanks. HIIT is usually more in the higher rep activities like running or cycling sprints. But the goal is stimulating intensity with the heart and large muscle group mitochondria. It can be done with squats for sure and even bench press. But larger muscle groups are preferable.

[@kidpoker007]

You don’t want sugar to be over the 80’s? Mine no matter what I do is in the 90’s and morning fasting average is 105… my insulin is working worse every year

[@umarslatif]

I live in Pakistan and besides being diabetic, iam also pre arthritic😊. I've started with keto diet, so I am off my diabetic medicines and yet not over the parameters..... I've been walking for 40 minutes but my sugar levels really shoot up. If I were to do IT, could I initially start with mild analgesics to see me through the 15 minute routine? Thank you Sir, if you could respond.

[@PrevMedHealth]

Thanks. Many people take mild analgesics safely before their workouts.

[@madisonone8929]

Umar Latif - Since you are Pakistani, remember to avoid dal of all kinds. Big misnomer in South Asia that you can eat Dal - it’s a high carb killer

[@P.L.M.]

I live by HIIT

[@kidpoker007]

Can’t you do jumping jacks really fast or running in place?

[@PrevMedHealth]

Some people do.

[@ernestinemorrison2799]

Lunges, nah, degenerative osteoarthritis. HIIT, Pulmonary Fibrosis, scarred lungs. Anyother suggestions?

[@PrevMedHealth]

HIIT is good for lung patients as well. HIIT is relative to what you normally do, not relative to others’ performance.

[@levedia]

id o 10-12min hiit and then i do my full body workout with weights with 1 min rest between sets. 3 times a week. I don't force too much on last rep though.

[@PrevMedHealth]

I do something similar, but once/week. Then running, stairs and cycling other days. I get ots of variety. Last week I happened to get a 3 mike hike with a 25 pound backpack.

[@yoso585]

One thing that will work for anyone is any form of the burpie. Get to your belly and back up as fast as you can. As you progress, you can add a jump at the top. Don’t worry how you get down or how you get up. Just do it. Then next time you stumble, you won’t have to make that I fell and can’t get back up call.

[@PrevMedHealth]

Yes. If you’re able to do these, they’re great!!

[@yoso585]

Ford Brewer MD MPH Yeah, they’ll get anybody huffing and puffing lol! And quickly.

[@nikitaonassis6090]

What is the difference between circuit training and "HIIT" ? Thanks !

[@vorachonhutasingh3280]

If I do lunges 45 seconds what should I be doing during the 30 second interval. Thanks in anticipation Z

[@PrevMedHealth]

Why not walk?

[@kathya1956]

He’s lying when he scratches his ear.

[@easynhealthykitchenbysubi]

Good

[@PrevMedHealth]

Thanks