This combination ideally will be completed a total of four times. Four minutes of high effort exercise (85% heart max or higher)Īn example would be running for 4 minutes continuously at 85% heart rate max, followed by a slow walk for 3 minutes.One of the most effective exercise/rest ratios to improve V02 max (a measure of fitness) is called the 4x4 method which involves: There are a few different ways you can incorporate HIIT into your aerobic exercise. HIIT aerobic training involves adding high intense bursts into a continuous fitness activity such as walking, running, swimming or cycling. There are a few different ways you can structure your HIIT workouts: HIIT involves short bursts of vigorous exercise (80-90% of heart rate max) between 20 seconds to four minutes, followed by a longer rest period at a lower intensity (<60% heart rate max). HIIT training has been deemed effective in elderly adults to help slow down the natural aging process and maintain quality of life.
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These impairments are common in the elderly and can be influential on independence and quality of life. The human body’s natural aging processes results in reduced muscle strength, fitness and balance, with these age-related changes progressing more rapidly each year we age. As HIIT training is far more time-efficient than other methods of exercise, it has been suggested that HIIT training may increase levels of engagement with exercises. High intensity interval training (HIIT) has been well established as a beneficial mode of exercise for adults. Unfortunately, many Australians do not participate in regular physical activity, with a common barrier being time pressures. It is recommended that adults over the age of sixty participate in a minimum of thirty minutes of moderate-intensity exercise per day or twenty minutes of vigorous exercise per day to reduce the risk of chronic diseases and injury. High Intensity Interval Training - is it Safe for the Elderly?
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