01-05-2025
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.
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