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.
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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.
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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 ...
If you’re doing it FOUR times per week it is absolutely NOT HIIT.
A 20year old man could do it twice a week.
We’re talking exercise at the extremes of capability. Heart rates exceeding 150bpm for folks over 60 years.
If you do HIIT right, you should feel like throwing up afterwards.
At 71 years old, my max heart rate in my workouts in probably 175 but I could get it to slightly over 180 in on a lab treadmill. I am most likely the exception because I have worked out hard since my early 20's.
That said, I do understand that some people have lower max heart rates and are still extremely fit. I think it depends on the person.
In so far the HIIT classes I take at my gym, 2 include strict Tabata protocol routines (taught by the guy who runs the gym) and the other 2 classes are run by a woman who pushes the group hard but does not contain strict Tabata protocols.
None of these classes are what I would call "endurance" workouts in that they are all (depending on the participant) 85-95% max HR training zone intervals with lower HR breathers.
I disagree that 2 strict Tabata workouts a week is the limit. I know a lot of athletes (including some in their 60's and 70's) who are all extremely fit and NONE of them would be satisfied with 2 Tabata a week unless they felt they were in a state of burnout (which happens for everyone every once in a while).
Do you do Tabata protocol workouts, or is your experience based on what you have read?
BTW, as I said in a comment upthread, I have stopped Crossfit because I kept having problems with my back. I like Crossfit in general but don't like the emphasis on heavy lifting and very short workouts (12 minutes WOD's are just too short for people who run or bike long distances). During the summers, I ride with some folks who usually bike 30-40 miles on Saturdays and I found that the short WODs at Crossfit were hurting my 1+ hour performance.
My gym HIIT classes have some people (myself included) who do push as hard as they can, but most don't push quite that hard.
When I do my own Tabata routine with the rowing machine, ski-erg, and Airdyne, I always have to lie down at the end. BTW, my gym is owned by my local hospital and the manager of the gym works with athletes to maximize their performance. That said, my gym doesn't have a VO2max lab.
This has been around for about 20+ years. It was really promted in schools though a program developed by Paul Dennison called Brain Gym.
Paul started in kinesiology, a form of muscle testing.
I do one HIIT workout per week on a stationary bike.
6 x 1 minute to 95-100% max HR. My max is 162. 64yrs old.
2 min rests between, with a 10 mins warm up.
The rest of the week I do LISS for 30mins at 60-65% max. Gotta build that base.
And I move iron 3 days, usually less than 4,000lbs combined.
And I take two days per week off.
It’s all I can sustain long term even with excellent nutrition and all the sleep my body wants. I know the LISS helps me recover.
Do you move iron outside the HIIT sessions? That may be the difference. Otherwise the cortisol builds up and burnout and/or injury will ensue.
Even for young men.
The only lifting I do (none heavy) is to hit those muscle groups not worked during my HIIT routines.
I absolutely do not have the energy to spend time lifting. I do endurance work the during recovery part of my rowing, ski-erg, Airdyne high intensity routine. That total workout usually lasts a hour or 1 1/2 hours. During my recovery intervals (on the spin bike), my heart rate is usually 125-135.
At least a couple of times a month, I feel like I am overdoing it and take an extra day off or go for a long easy bike ride outside or do the gym spin bike in front of a Bike the World video on youtube. I try to keep my HR under 135 for those workouts.
I probably need to take more time off, but, like most addicts, I just hate days off.
As an aside, I had a HIIT class this morning and I suffered a lot. I think I lost a little conditioning during the time off last week (4 days). Frankly, I thought I would be stronger today because of the rest last week. I was wrong.
“I probably need to take more time off, but, like most addicts, I just hate days off.”
For days off do Low Intensity Steady State at 60-65%. It’s refreshing and regenerative. AND it effects a larger left ventricle and mitochondria changes similar to HIIT.
But you have to force yourself to go slow. It’s psychologically very difficult.
That’s why pro athletes have highly paid trainers and very strict protocols. If left to their own devices most will burn themselves to the ground and degenerate as the season progresses. It’s the latest science, and in some ways a return to old school.
But there’s no substitute for real days off. Your loss of strength with 4 days off is more likely a sign of burnout than anything else.
I know, I’ve been there many times. After your body begins to fade your resting HR goes up and the psych effects are quite difficult. It’s cortisol build up. And it sucks ass.
Your brain tells you to work, and work hard.
Your body is not as strong and resilient.
Your doing most of your work in the “dead zone” above 70% and below 90%.
You improve below 70% and above 90%.
Try it and see for yourself.
Need to leave copies of this research around my house so that that 80-year old lady (can't quite remember her name) that I married 60-years ago will help me with my memory issues...
Who knows... Maybe by this time next year I'll remember how to derive Gauss' Theorema Egregium...
[LOL..any exercise that involves legs is pretty much out of the question (bad hip and knee).]
After seeing what my mom and new next-door neighbor went through (years and large distances apart) and the poor results thereof, I don't think I am going to take the chance(s).
Maybe they'll get stem cells working "soon". Stem cells seem to work pretty well now, but the results don't last more than a few years.
The wife's cousin had good results with something called "Euflexxa", which seems to be some sort of injected cartilage replacement/booster.
[After seeing what my mom and new next-door neighbor went through (years and large distances apart) and the poor results thereof, I don’t think I am going to take the chance(s).]
Been doing 100-150 yard sprints for 9 years (age 61). Thankfully, my knees & joints are still in great shape, so it makes sense for me. I go full speed 8 times (sub-14 second 100 meter pace) & walk back each time... No more than 3x/week, & never two days in-a-row. Once or twice/year, I run a mile for time to see how everything is working... Still able to run sub-6 minute. Overall, the sprint workout takes about 15 minutes. I immediately head for the pull-up bar & do anywhere from 6-10 sets (variable reps & also negatives). I finish up w/ 5 sets of a minimum 12-15 reps of dips. A total of about an hour workout, & it’s legitimately a full-body workout. Best thing I ever started, There are many ways to do HIIT, but the important thing is to find a regimen that is fun & sustainable... If you’re able to do it outside, even better. Regular sun exposure has been phenomenal for me. It works!
I think you may be correct...and will give it a try starting tomorrow.
I don't know about memory, but I think it will significantly improve one's quality of life.;-)
Will get back to you in private message.
I only take one or two clients a year now. Whether a senior client can handle HITT depends upon their health, their prior fitness level and whether or not their doctor thinks they are capable. Personally, I use HITT on my practice runs.I am a better sprinter than runner, so I enjoy that, but it is not for everyone. For clients, young and old, who do not seem up to HITT, I build them up to use interval training safely and over an extended period of time.
Do you see a big improvement in your older clients that you build up slowly or do they just drop out when it starts getting painful?
I never take them to the point of pain, ever. Intervals can be as gentle as walking slowly for a few minutes, then walking faster for a minute or so. It all depends upon the person and their health. Seeing a doctor first is vital, and working with an experienced trainer very important. I am not a fan of fad exercise or extreme exercise.
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