My mom and I were recently having a happy hour drink and she pulled out the Costco magazine....not something I'd usually browse but she wanted to read this article on H.I.I.T. as she's interested, like many other women aged 70 and older, in increasing her bone density. She heard that "jumping", or compressive forces and weight lifting exercises can help..."what about H.I.I.T?" she asks. Well, I don't wish to lecture her during happy hour and honestly could spend hours on teaching and helping her achieve what she wants, but I couldn't help saying a few notes to point her...and YOU in the right direction.
H.I.I.T. stands for High Intensity Interval Training. H.I.I.T. done with correct form and for the right amount of time/intensity/rest, can be SUPER effective at boosting metabolism, reducing cortisol levels, increasing human growth hormone, and yes getting compressive forces through your bones which stimulate osteoblasts (bone forming cells), as well as improving muscle strength (which causes stress on the bone attachment sites of tendons therefore stimulating osteoblasts).
The key is "correct form" and "right amount". If the student, let alone teacher of H.I.I.T. does not realize or attempt their optimal correct posture and technique, more harm than good can come of this type of exercise since the emphasis is on "HIGH" "INTENSITY". I've seen many clients who underestimated HIIT workouts and their ability because at the time, they just felt good...adrenaline pumping, fast paced music, teacher saying...."10 seconds left"!!
In order to reduce ADVERSE compression on vertebra, meaning forces which fracture your vertebrae due to low bone density, you must learn and gain optimal posture and how to manage these forces through your spine with varied activities. Find a "Bone Fit" certified professional to guide you on SPINE NEUTRAL and which positions/motions put your body at risk of a fracture....then get your body moving in the right direction, literally. https://www.bonehealthandosteoporosis.org/find-a-professional/
Attempts to increase bone density through daily life can be challenging (meaning non-pharmacological intervention), but focused exercise certainly can result in the cessation of further bone loss and more importantly improved strength and balance which leads to better posture and balance (less likelihood of a fall and fracture). There is a plethora of PubMed articles with varied populations (male/female, post and pre menopause etc) and interventions (Resistance training, Jump programs, etc). Find evidence based practices and therapist/teachers who can guide your exercises for bone health. Resources can also be found on our national bone health organization website: https://www.bonehealthandosteoporosis.org/
In conclusion, H.I.I.T. it right! Keep it short, do it well with good instruction and slowly increase your intensity as you continue to experience the strength and body awareness that allows you to workout well. Respect your own body's limits and know that the body will improve, heal, strengthen the SMARTER you keep "hiiting" the workouts...you'll live longer because of it, and ask my clients...you'll feel better doing it.
-- Deanna Dewell (Bone Fit certified, Physical Therapist, Pilates Teacher, owner of Proactive Pilates and Heal in Motion PT)
p.s. Proactive Pilates has started a new CARDIO and CORE workout each Tuesday at 10am (utilizing HIIT and Pilates) at our new location: 490 Madison Ave N, suite 101, Bainbridge Island, WA 98110. www.proactivepilates.net
Here's the Costco article for your information!
by Suja Natarajan
Age rewind
How HIIT workouts can work for you
Exercise is more than just a routine; it’s a key to helping unlock better health and a longer life. What if the intensity of your exercise could help slow down or even reverse the effects of aging?
According to a study published in the journal Cell Metabolism in 2017, exercise, especially high-intensity interval training (HIIT), has a significant effect on reversing age-related changes at the cellular level. High-intensity interval training helps slow aging by boosting the cells’ capacity to produce more energy-producing proteins.
VO2 max and longevity through HIIT
HIIT is a type of cardio exercise that alternates between short bursts of high-intensity activity typically lasting 15 seconds to 4 minutes with brief recovery periods. It aims to raise the heart rate to 80% of its maximum, which is beneficial for burning body fat, strengthening muscles, building endurance and significantly improving cardiovascular fitness.
Per a 2018 review in Frontiers in Bioscience-Landmark, exercise, like HIIT, boosts VO2 max—the maximum amount of oxygen your body can use during exercise—a top indicator of aerobic capacity and a strong predictor of a longer life expectancy.
As we age, our muscles lose size and strength due to a decrease in the number and size of muscle fibers. “The intense bursts of HIIT workouts can help stop and even reverse this process,” says Dr. John Hinson, a Florida-based orthopedic and sports medicine specialist at Palm Beach Orthopaedic Institute.
Key benefits
HIIT offers several benefits, including helping improve cardiovascular, metabolic and mental health. “HIIT can provide rapid and increased improvement in cardiovascular capacity, which can boost your quality of life and lead to improved longevity,” says Illinois-based cardiologist Dr. Sean Swearingen of Chicago’s Rush University Medical Center.
A 2024 study in Aging and Disease found that HIIT improved hippocampal function—which is responsible for memory and learning—for up to five years. HIIT workouts also benefit the nervous
system by reducing the risk of dementia, says Hinson, a Costco member.
HIIT helps improve exercise capacity, endurance, metabolism and body composition, says certified personal trainer and exercise nutritionist Rachel MacPherson, who is based in Nova Scotia. HIIT pairs effectively with resistance or strength training, such as using weights or doing pushups. Combining HIIT with strength training builds muscle and improves strength, whereas adding resistance training enhances overall fitness, stability and athletic performance.
Getting started
You can do HIIT either at home or with a trainer at a gym. Using equipment such as treadmills, rowing machines or resistance bands can maximize the efficacy of the workout.
It is ideal to incorporate various fitness exercises, as relying solely on HIIT can be too daunting. “More people tend to quit HIIT exercise routines simply due to the demand they place on the body and the large amount of physical recovery they require,” adds Costco member MacPherson.
Care and caution
Approach HIIT with caution. Start with regular exercise and progress through sustained mild and
moderate-intensity activities before advancing to HIIT, says Swearingen.
As a beginner, you will feel sore after your first session. Allow your body to recover, and workouts will become easier as your body strengthens, encourages Illinois-based April Gatlin, Costco member and senior master trainer at STRIDE Fitness.
Ensure you get adequate rest of 10 seconds to a minute (or longer based on your fitness level and intensity) between each high-intensity burst workout. Aim for two to three HIIT sessions per week, alternating with activities like yoga, Pilates or swimming. Allow at least 48 hours of rest between sessions. Wait until your heart rate stabilizes before starting the next intense interval to prevent weakness and reduced performance, says MacPherson.
While it may help reverse age-related cellular changes, moderate to vigorous activity paired with strength exercises also promotes a healthier, longer life. The Centers for Disease Control and Prevention recommends at least 150 minutes of such activity per week for adults 18 and older.
Suja Natarajan is a Virginia-based writer.
Deanna Dewell, PT, Pilates Instructor, Owner
Heal in Motion PT: www.healinmotionpt.com
Proactive Pilates: www.proactivepilates.net
(206) 445-2379 (work phone)
PT and PILATES STUDIO:
490 Madison Ave N, Suite 101, Bainbridge Island, WA 98110
Comentarios