First the pain barrier....push through that and you get to the final barrier...where the heart can't pump enough blood to the muscles.....body starts to shut down.
Posted on 12/30/2019 2:28:28 AM PST by RoosterRedux
Researchers at McMaster University who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults.
*snip*
Researchers suggest that intensity is critical. Seniors who exercised using short, bursts of activity saw an improvement of up to 30% in memory performance while participants who worked out moderately saw no improvement, on average.
*snip*
For the study, researchers recruited dozens of sedentary but otherwise healthy older adults between the ages of 60 and 88 who were monitored over a 12-week period and participated in three sessions per week. Some performed high-intensity interval training (HIIT) or moderate-intensity continuous training (MICT) while a separate control group engaged in stretching only.
The HIIT protocol included four sets of high-intensity exercise on a treadmill for four minutes, followed by a recovery period. The MICT protocol included one set of moderate-intensity aerobic exercise for nearly 50 minutes.
To capture exercise-related improvements in memory, researchers used a specific test that taps into the function of the newborn neurons generated by exercise which are more active than mature ones and are ideal for forming new connections and creating new memories.
They found older adults in the HIIT group had a substantial increase in high-interference memory compared to the MICT or control groups. This form of memory allows us to distinguish one car from another of the same make or model, for example.
Researchers also found that improvements in fitness levels directly correlated with improvement in memory performance.
(Excerpt) Read more at sciencedaily.com ...
Dr Mercola: https://fitness.mercola.com/sites/fitness/archive/2017/05/05/exercise-for-aging-muscles.aspx
Elliptical machines are a quiet, high-intensity alternative to treadmills that are less stressful on the knees.
The last time I engaged in high intensity exercise at a gym, I forgot the combination to my lock.....
LOL..any exercise that involves legs is pretty much out of the question (bad hip and knee).
I do “Heavyhands” type exercise using the original red AMF weights, which can be either moderate or high intensity and easily switch between the two states.
That sounds like a lot of work.
I’m sorry, what were we talking about?
(Good advice though...and a reminder to keep up exercise in the golden years...)
Actually, I think that's a sign that you have done it right.
What was I reading?
The Silver Sneakers classes are pathetic, but all aspects of the gym are open to Silver Sneakers members.
My gym has HIIT classes 4 days a week and they are as intense as you make them.
Do you teach any HIIT classes? If so, do seniors attend them?
Yes, I guess you could call my Silver Sneakers classes “pathetic”, but I enjoy working out with other seniors—good to have a few laughs while exercising.
But I also do high impact training. I’ve been a member of the Atlanta Track Club for 22 years and ran my 15th Atlanta Thanksgiving Day Half Marathon this year. My dad was a marathon runner in Chicago in the 1930’s and I inherited stamina from him. I’m a slow runner, but once I get going I can run (or walk uphill since Atlanta is hilly) for miles.
BTW I’m 73, mother of six. I think exercising helped me keep my sanity while raising my children.
Good, because these days, walking up the stairs can be high intensity exercise for me . . . .
Back to the basics. Eat right, exercise daily both weights (lifting heavy things to build or keep muscle) and walk, and take vitamins (take what your body does not make)! Very simple.
Hi freepertoo, I hope you are well.
I would be interested in your “professional” opinion. I am a 64 (soon to be 65) year old frustrated jock that picked up running for aerobic activity 12 years ago. I’ve done a little more that 2,000 miles for the last three years. Most of it was what I would consider moderate intensity preparing for full and half marathons. Weightlifting has been sporadic. This year I ran a one mile event, and I have occasionally included HIIT in my training - but not regularly. My question to you is, should I cut down the overall mileage for a few days of HIIT every week? I’m thinking three days of distance (moderate intensity) and three days of speed work (HIIT) per week. What do you think?
twelve weeks is an inadequate study period to draw a measurable conclusion.
The exercise is very important but hte period is so short that the conclusion is suspect.
For the Record: In july I began two trips per week to the Y to use the strength machines. The increase in strength lost is dramatic. the fact I can easily get up off the floor is a very measurable activity.
I see no result on memory.
First the pain barrier....push through that and you get to the final barrier...where the heart can't pump enough blood to the muscles.....body starts to shut down.
If you are bedridden or wheelchair bound do you actually think high impact exercise is going to happen? GETTING TO THE BATHROOM or Kitchen is about all you will do.
It would put me in a wheelchair. Total spinal degeneration, Stenosis, Calcified Lumbar, severe Neuropathy.
Just read a article not worth my effort to post some Idiot hawking his new book, telling me at 71 how to interact with a doctor. I have 5 of them. Fired a lot of rude ones. Call me a liar when your over aggressive Physio collapses the L5/S1 which can’t be fixed and I inform you in a normal voice, and expect you to run the MRI you should’ve ordered run on the first visit before sending me to your “Certified” PP. I will get in your face and fire your ignorant butt, you’ve had 18.5 hrs of pain management in medical school. I’ve had 45 yrs of it.
Was just reading this: https://www.inc.com/melanie-curtin/want-to-sync-2-hemispheres-of-your-brain-neuroscience-says-to-do-this-daily-it-only-takes-4-minutes.html
HIIT works if you can bear the pain.
Most cannot. And many are in too poor shape to try.
But those who can, should.
Along with weight training, it’s the fountain of youth.
I don’t know if I’m a senior, don’t think so, I’ll be 63 in the spring. I work out every day except Sunday, with free weights and running. I also have an exceptional memory, but I’ve been in a sales business all my life, so I have to have it.
I don’t consider myself a senior yet in any way.
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