One of the most common misconceptions among aging adults is that the older they get, the less active they will automatically become. Health complications, chronic pain, or being concerned with falling or sustaining an injury are all among the reasons why older adults slow things down and live a more stationary lifestyle. While it is true that muscle mass decreases with age and often leads to jeopardizing balance and the risk of weaker bones, an inactive lifestyle only amplifies these complications
Exercise promotes healthy aging in older adults and offers a variety of other essential benefits that improve the overall quality of life. According to the National Institute on Aging, studies have shown that regular physical activity can actually help delay and even prevent issues like heart disease, osteoporosis, diabetes, stroke, and other chronic age related diseases.
Is HIT Fitness Safe For Older Adults?
HIT—or high-intensity training—is a favored workout method that is popular for its convenience and ability to burn calories and build muscle in a short amount of time. Because HIT workouts are designed to increase the overall intensity of workouts, most people would not think that it is the right type of exercise for seniors and aging adults. However, this is only a misconception.
At QuickHit Fitness Labs, we make it easy, safe, and enjoyable for seniors and aging adults to get a good workout in. Whether you are 20 years old or 75 years old, our patented workout system provides a safe workout by applying slow and controlled movements and can help people of all ages increase their strength in a fraction of the time it would take in a traditional gym setting doing traditional gym workouts.
The Benefits of HIT Workouts For Aging Adults
When properly performed, HIT workouts can benefit seniors and aging adults in a variety of ways, including:
Reversed Muscular Decline
We all know that exercise is beneficial to people of all ages. However, research has shown that high-intensity exercises can benefit aging adults at a cellular level. The Mayo Clinic performed a study, which included healthy, but sedentary volunteering men and women who were 30 or younger or older than 64 to carry out exercise regimens. Some did vigorous weight training, some did high-intensity exercises, others did a moderately-paced activity, and some did not exercise at all.
The results showed that those who participated in the high-intensity training experienced increased mitochondria health, which is responsible for creating energy within cells, and the significance was especially pronounced among the older adult participants. To summarize, the study found that the decline in muscle health that comes as a result of aging can actually be slowed down with intense exercise.
Better Memory Retention
One of the unfortunate effects of aging is memory loss. Some older adults experience severe memory loss as they age while others’ minds stay sharp as a tack well into the golden years. Fortunately, high-intensity training can help aging adults gain a memory boost. A study conducted by the Journal of Cognitive Neuroscience suggested that as little as six weeks of high-intensity training can improve memory recall skills. More specifically, the study found that the physical activity improved their high-interference memory — which basically helps you distinguish two similar things or memories from one another.
Lower Blood Sugar Levels
Managing diabetes in aging adults can be a difficult task, but HIT may help retake control of this metabolic disease. Multiple studies have shown that those who performed high-intensity training exercises for about a dozen weeks had better control over their glucose — or blood sugar — levels. HIT exercises proved to be more effective than other methods of moderate activities, such as walking; a popular form of exercise among seniors. High blood sugar levels are an unfortunate side effect of aging, but following a high-intensity training routine can help increase glucose levels in muscles, which in turn will help regulate blood sugar levels.
Improved Lung Health
As you may have learned from our previous posts, high-intensity training makes your heart and lungs work harder. According to a published study from Cell Metabolism, briefly putting the body through intense exercise, then letting it properly recover, and then doing it all over again helps improve both cardiovascular and respiratory health in older adults. The participants in the study over the age of 65 experienced an impressive 69 percent increase in their ability to take in oxygen.
Eases Effects of Parkinson’s Disease
Parkinson’s disease is a neurodegenerative disorder that affects your movement and often causes tremors. Studies and research have shown that high-intensity training for just a couple of months can help reduce muscle rigidity in older adults suffering from Parkinson’s.
How Older Adults Can Perform HIT Workouts Safely
One thing that may scare older adults away from high-intensity training is, well, the intensity. At QuickHit Fitness Labs, our workouts are tailored to each individual. Our revolutionary workout system ensures a safe workout by applying slow and controlled motions. It meets you at your level of physical strength and gradually makes small, incremental adjustments, helping those of all ages get in a great workout in a short amount of time.
If you are an older adult and want to improve your cognitive function, physical and mental well-being, strength, and quality of life, our 20 minute workouts can help! To learn more about how our state-of-the-art high-intensity workouts can help seniors and aging adults, contact us!