High Intensity Interval Training (HIIT) can reverse heart ageing by 50%, even in middle aged people
Think you are too old to halt heart ageing? Think again. You can, in fact, turn back the clock on your heart at the age of 50, thanks to
High Intensity Interval Training
, or HIIT, that is considered an excellent workout for heart health. Here's how...
Understanding HIIT first
High Intensity Interval Training (HIIT) is a part cardio based workout style, where you alternate short bursts of intense exercise with periods of rest or lower-intensity movement. For example, you might sprint for 30 seconds, then walk for a minute (but not stop) and repeat this cycle several times. HIIT is a fairly simple exercise and can be done with cycling, running bodyweight exercises, or even swimming.
How is it good for your heart?
HIIT makes your heart work harder during the intense intervals, then lets it relax and recover during the rest periods. This 'stress and rest' pattern strengthens the heart muscle, improves blood flow, and helps your heart become more efficient, no matter what your age is. Here are some more benefits of HIIT...
Improves heart flexibility
As we age, our heart muscles and blood vessels can become stiff. HIIT helps make them more flexible, allowing blood to flow more easily. This flexibility is a key sign of a younger, healthier heart.
Efficient oxygen use
HIIT trains your heart and lungs to use oxygen more efficiently. This means your body can deliver more oxygen to your muscles and organs.
Reduces your risk factors
Regular HIIT lowers blood pressure, reduces bad cholesterol, and helps control blood sugar. All of these are major risk factors for heart disease and ageing.
Can HIIT it reduce heart age by 50%?
A groundbreaking study found that people who did HIIT workouts for several months saw their heart's 'biological age' drop by up to 50%. This means their hearts functioned as if they were decades younger, no matter what their current age was. The results were seen in both men and women, and even in people who hadn't exercised much before.
How to get started
You don't need fancy equipment or a gym membership to try HIIT. Here's a simple routine you can do anywhere:
Warm up for 5 minutes (walking, light jogging).
Sprint or go all-out for 30 seconds.
Recover by walking or slow jogging for 1 minute.
Repeat the sprint/recovery cycle 6-8 times.
Cool down for 5 minutes.
Start with just 1-2 sessions per week and build up as you get fitter.
Is HIIT Safe for everyone?
HIIT is generally safe for most people, but if you have heart problems or haven't exercised in a while, check with your doctor first. Any exercise comes with its risk factors, and should be vetted by a doctor first.
Masterclass for Students. Upskill Young Ones Today!– Join Now
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
31-05-2025
- Time of India
No time for 10k steps daily? Try this Japanese walking technique that gives 10 times the benefits in 30 minutes
Walking 10,000 steps a day is often recommended for improving overall health, aiding weight loss, and maintaining cardiovascular fitness. But in today's busy world, hitting that number daily can feel impossible. If you're someone who struggles to make time for long walks, there's good news. A Japanese walking technique discovered in 2007 offers a powerful alternative. According to fitness coach Eugene Teo, this 30-minute protocol provides up to 10 times the benefits of traditional walking. It's simple, efficient, and perfect for those short on time but eager to stay healthy and fit. What is the Japanese walking technique This technique, rooted in research from Japan, involves alternating between periods of fast and slow walking. Rather than aiming for a set number of steps, it's all about intensity and interval timing. Specifically, the method includes five sets of: 3 minutes of brisk walking 3 minutes of relaxed walking This interval cycle lasts for a total of 30 minutes. By switching between fast and slow walking, the body experiences improved cardiovascular stimulation and muscular engagement in less time. How Japanese walking technique compares to walking 10,000 steps Fitness coach Eugene Teo highlights that this method doesn't just save time—it significantly boosts physical results. Based on studies, participants following this protocol experienced: 29 times more improvement in aerobic fitness 10 times greater gains in leg strength 3 times better blood pressure management In contrast, reaching 10,000 steps often takes one to two hours, depending on pace. This technique condenses the effort into a compact, effective 30-minute routine. Why the technique works so well The alternating pace mimics high-intensity interval training (HIIT), which is known to maximize workout efficiency. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like [단독] 서울 임플란트 '33만원' 에 가능해 플란치과 더 알아보기 Undo The brief, repeated bursts of effort challenge the cardiovascular system while allowing short recovery periods, improving stamina, heart health, and muscle tone. This approach also makes walking feel more dynamic and less monotonous than simply aiming for a step count. Who can benefit from this method Anyone who feels too busy for long walks or is looking for a more effective use of their exercise time can benefit from this Japanese walking technique. It's low-impact and suitable for all ages and fitness levels. Plus, no special equipment is needed—just a good pair of walking shoes and a timer or watch. If you're tired of falling short of your 10,000-step goal, consider trying this efficient and powerful alternative. The Japanese walking technique proves that it's not about how much you walk, but how you walk. With just 30 minutes a day, you can unlock a wide range of health benefits and make fitness work for your lifestyle. One step to a healthier you—join Times Health+ Yoga and feel the change
Indian Express
24-05-2025
- Indian Express
‘Burn fat, build fire': Malaika Arora shares a quick, at-home HIIT workout routine
Malaika Arora's fitness videos inspire many to get moving despite responsibilities and hectic schedules. In a recent Instagram video captioned 'Burn fat, build fire,' she shared some quick, at-home HIIT (High-Intensity Interval Training) workouts that can help burn fat and improve muscle mass. Personal trainer Deepika Sharma told that the HIIT exercises shown in the video have the following benefits if added to your fitness routine: 1. Jump squats raise your heart rate quickly and activate your quads and glutes. Just a few reps in, and you'll be sweating. 2. Mountain climbers combine cardio and core strength, helping burn fat even after your session. 3. Glute bridges are great for toning the glutes and relieving tension in the lower back. This move is low-impact but highly effective. 4. Plank shoulder taps stabilize your whole body and target your core and shoulders without straining your spine. 5. High knees are a fast-paced move that boosts your heart rate and engages your lower abs without any equipment. 'The format is short, intense, and manageable. Since it's doable, you're more likely to stay consistent — and that's what drives real results,' said Sharma. Fitness trainer Garima Goyal told us that HIIT workouts are, as their name suggests, short bursts of exercise that are high in intensity. Their popularity comes from the fact that they are incredibly time-efficient. 'In our fast-paced lives, where finding time for regular exercise can be challenging, HIIT allows individuals to achieve significant fitness gains in a relatively short time compared to traditional steady-state cardio exercises. The concept of intervals, alternating between short bursts of intense effort and brief rest or lower-intensity periods, allows for maximum output in a condensed workout session,' she added. The intense effort during the workout creates an 'afterburn' effect known as excess post-exercise oxygen consumption (EPOC). 'This means that the body continues to burn calories at an elevated rate even after the workout has ended, contributing to greater overall energy expenditure,' Goyal said. According to her, the intense bursts of activity elevate heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. In addition, high-intensity workouts are effective for building and preserving lean muscle mass. 'While traditional cardio exercises may lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components often incorporated into these workouts,' she said. Still not convinced? Here's a quick overview of why you should try Malaika Arora's HIIT routine: 1. You'll sweat in five minutes flat. No time wasted, no fluff. 2. It keeps torching fat even after you're done. (Yes, this is science.) 3. Hits all the right spots. Legs, glutes, core—one workout, triple threat. 4. Zero equipment. Just a mat, some space, and you. 5. Short, sharp, and fits your day. 6. It's intense but not insane. Which is why you'll keep doing it. One of the most important things is consistency for your body. However, before getting started, keep the following advice in mind: Sharma advised warming up since going in cold invites cramps and injuries. 'In case you have sensitive knees or ankles, skip the jumps or scale it down. First-time users should go slow and build it up. Your joints love cushion, hence a mat or soft surface is non-negotiable,' she added. According to her, form is everything. Her mantra? Look sloppy, move sloppy, feel sloppy. 'Spend time perfecting the basics first- take as much time as your body needs,' she said. Needless to say, always hydrate. Keep a water bottle handy as you are bound to sweat a lot. And in case you feel light-headed, take a rest. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Time of India
18-05-2025
- Time of India
Is 'Japanese walking' the secret to smarter fitness? How a 30-minute hack can make you fitter, leaner, and 10 years younger
What if your daily walk could burn more fat, lower your blood pressure, and even make you feel a decade younger? Enter Japanese Interval Walking — a science-backed 30-minute fitness routine that alternates between slow and brisk walking. Loved by seniors and beginners alike, it's proving more effective than traditional workouts. Discover how this Japanese trend is transforming fitness routines around the world. Tired of too many ads? Remove Ads Why 'Just Walking' Doesn't Cut It Anymore Tired of too many ads? Remove Ads The Science Behind the Stride Variations for Every Lifestyle A Fitness Revolution in Every Step Walking might seem like the simplest form of exercise — something your fitness tracker demands you do 10,000 times a day. But in Japan, scientists have taken this humble activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. It's called Interval Walking Training IWT ), and its benefits may surprise even the most seasoned leisurely strolls or hour-long treadmill trudges. IWT is all about smart bursts of energy. Originating in Japan and developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. The results? A fitter heart, stronger legs, and even a shot at turning back the biological people associate High-Intensity Interval Training (HIIT) with grueling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health , and fat burn than hours of slow-paced an AoM podcast, Dr Martin Gibala explained that scientific trials in Japan have shown that those who practiced this walking method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate Nose even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were why does Japanese walking work so well? According to a report from The Indian Express, it's all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training — just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout, but a rejuvenating full-body to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backward walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at you're strolling in your garden, pacing your terrace, or hitting a city park, the Japanese way of walking is reshaping how we see exercise — accessible, effective, and a world obsessed with gym memberships and step counts, Japanese walking offers something rare — simplicity with science. You don't need an instructor yelling in your ear or a smartwatch dictating your life. All you need is 30 minutes, a good pair of shoes, and the willingness to walk with the next time you're thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.
