Posted on 10/13/2018 4:00:03 PM PDT by RoosterRedux
Here is a thread I posted shortly ago on this subject...Get Fit In 6 Minutes! (How intensity training improves health/aging - video)
BTW, though I am fitness buff, I added a strict HIIT routine last week. I have seen a significant "change" (I think).
I am 65 years old, and I started about six months ago. I usually do five 3-minute intervals, 3 times a week, with the heart rate in the 135-150 range.
I think I feel better, or at least no worse.
Particularly if you don’t eat 5 servings of fruits and vegetables a day followed by no more than 3 cups of coffee and at least one but no more than 2 glasses of wine, a cheese burger and some pork rinds.
I just bought New Balance sneakers, these for $162.
Was going to buy Nike until I found out they support protests against the National anthem. But yeah, exercise, people have no idea how insanely insanely important it is when you get older. I use to be 100 pounds overweight and it was mind blowing how much my body shut down and I didn’t even realize it. For example , hearing and smell shut down. Libido, you can forget. Once I lost that weight it was just a huge WTF realization how much damage that extra weight does. Do whatever it takes to exercise, the human body is not built for a sedentary life. You are built to run so you can hunt. If you don’t do that, everything shuts down assuming you are sick.
I do this 5 days a week, for an hour a day. Incredibly difficult. Definitely have noticed an improvement over time, but am very tired at night.
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Run 3 miles every other day. If you can’t because of leg, knee issues, take up swimming or bike riding. High aerobic exercise where you get your heart and lungs working as if you are chasing game while hunting is the way to think. The body we have today is a body built to benefit hunter gatherers. When you do high aerobic exercise your body starts relating that to survival and ALL of your senses improve 20 fold. Hearing, sight, smell. I use to be 100 pounds overweight and it really blew my mind how much it shut those senses down. 3 minutes intervals will not benefit you at all. You have to run for half an hour non stop. Get to that point.
But I started doing HIIT last week on my bike (on indoor trainer). I warm up for 10 minutes and then do 4 intervals as hard as I can with each followed by a rest period in which I ride a normal pace until my heart rate drops down to the normal riding level (about 135 in my case). After each HIIT session, I ride for another 5 minutes or more to cool down.
Though this is entirely anecdotal, I have already noticed significant changes not only in physical fitness, but in mental and behavioral ways.
In the video linked up above a doctor says "ride" (or run, row, etc.) like you are trying to escape a wild animal (i.e. full adrenaline rush).
That's the way I do my HIIT and the result so far (if they are not entirely only in my mind) are significant.
More energy, feel strong and verile, powerful dreams, and *gasp* greater libido (not too sure what to do with that).
“Particularly if you don’t eat 5 servings of fruits and vegetables a day followed by no more than 3 cups of coffee and at least one but no more than 2 glasses of wine, a cheese burger and some pork rinds.”
And add in a chicken liver pate. When I am ridding myself of carbs, baked pork rinds (blackberry habanero) and chicken liver pate are no carbs and I can eat them all day. Well, in moderation. I also BBQ stuffed jalapenos with cream cheese and minced shrimp, wrapped in bacon.
I think filling in those other days with a regular cardio of running, biking, swimming, or rowing would not be a problem.
I did notice when I started (last week), I did feel tired.
I sure did love those livers. Pate is even better (tasting that is).
Always loved foie gras.
I workout even harder if I imagine that I AM THE GAME/PREY.
As they say, "run for your life."
I’m 75, walk 5-10 miles a day with a 30lb pack.
Old school aerobic is trash. I disagree with your opinion and so does this article. You actually improve your aerobic system by doing HIIT.
Love your medical articles!!
Aging is a genetic disorder. Exercise certainly helps. Walking especially. But until we correct the genetic problem we will not stop/reverse aging.
exacly if you need motivation why not train for violence?....
also vit b....and tumeric
Thx, Jane. Good to hear from you.
High intensity pizza training
There was a P.E. instructor at Troy named Nick Costes. He had competed in the 56 Olympics in Melbourne.
When I was in my early 40s I had to go back to Troy and raise my GPA before I could enter Grad School. I took easy or interesting courses and pulled a 4.0 that year.
When I was younger I had been a scholarship hurdler and sprinter. I was the worst distance runner on the team. I could not even hold up to a 220.
Well Costes was a practitioner of interval training. When I signed up for the course I had no idea what it involved and was not really expecting any results.
On the final day of class we ran a timed mile. I ran a 5:12 which was maybe two minutes faster than what I could do when was 21.
It then hit me. Interval training really works.
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