High-Intensity Interval Training (HIIT) is defined as intermittent periods of work and rest that include work bouts lasting seconds to minutes [1]. A typical HIIT session lasts around 20 minutes, working at 80 to 100% of your maximum heart rate for a set period of time (can range from 30 seconds to 3 minutes) followed by a short period of rest. HIIT has become a renowned fitness modality that has been promoted and utilised among many health and fitness professionals and businesses in the current years. However, its suitability and applicability in relation to specific groups of individuals, for example older adults, has become a topic of vast interest. Older adults typically refers to those aged 65 or older, but can be relevant to those aged 50-64 with clinically significant conditions and/or functional limitations [2]. Here we will analyse HIIT in relation to older adults, in a bid to conclude the suitability of this exercise modality for this population.
The current research provides an in-depth overview of HIIT in relation to older adults. A recent study compared all-extremity HIIT and moderate-intensity continuous training in healthy older adults (aged 55-79)[3]. Participants completed 8 weeks (4 sessions per week) of either HIIT or moderate-intensity continuous training on a non-weight-bearing all-extremity ergometer. Results showed improvements in aerobic fitness, cardiac function and insulin resistance, whilst also concluding that HIIT was both a safe and feasible exercise modality for healthy older adults. As previously mentioned, older adults can also refer to those with clinically significant conditions. In a similar study, older adults with type 2 diabetes completed 8 weeks (4 sessions per week) of HIIT or moderate-intensity continuous training on a non-weight-bearing all-extremity ergometer[4]. Results also showed that HIIT was a feasibly, well-tolerated and safe exercise modality for older adults with type 2 diabetes. It can therefore be concluded based on these studies that HIIT is a safe method of training for older adults who are either considered healthy or are diagnosed with a clinical condition, specifically type 2 diabetes. However, it has to be taken into consideration that only one exercise (ergometer) was completed in both studies. Furthermore, both studies were completed over an 8 week period therefore providing no evidence of the longer term effects.
In an investigation into the short and long-term effects of HIIT in older adults with COPD, found that HIIT in conjunction with strength training, increases physical fitness in the short-term but not the long-term[5]. Participants completed 9 weeks of training and showed improvements in strength, walking speed, and aerobic capacity with no adverse effects in the short-term. However, at a one year follow up, it was found that all training-induced gains returned to preintervention values. Therefore, the adaptations acquired in the short-term are not maintained in the long-term if exercise is ceased. It can therefore be concluded that HIIT implemented in the short term may be more beneficial for those with COPD.
In conclusion, HIIT seems to be a suitable exercise modality for older adults. It provides benefits in terms of physical function whilst also proving to be feasible and safe in regards to the research. However, the research suggests HIIT is more effective in the short-term compared to the long-term and this may need to be considered when implementing it into a training programme for older adults. Therefore, personal trainers may need to consider the implications of implementing HIIT in both the short and long-term.
References:
[1] WHITEHURST, M., 2012. High-Intensity Interval Training: An alternative for Older Adults. American Journal of Lifestyle Medicine, 6(5), pp.382-386
[2] AMERICAN COLLEGE OF SPORTS MEDICINE, 2009. Exercise and Physical Activity for Older Adults. Medicine & Science in Sports and Exercise, 41(7), pp.1510-1530
[3] HWANG, C et al., 2016. Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults. Experimental Gerontology, 82, pp.112-119
[4] HWANG, C et al., 2019. Effect of all-extremity high-intensity interval training vs moderate-intensity continuous training on aerobic fitness in middle-aged and older adults with type 2 diabetes: A randomised controlled trial. Experimental Gerontology, 116, pp.46-53
[5] GUADALUPE-GRAU, A et al., 2016. Short and long term effects of concurrent strength and HIIT training in octogenarian COPDs. Journal of Aging and Physical Activity, pp.1-32
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