If you're a woman over 40, I'm sure you will have heard that High-Intensity Interval Training (HIIT) is really important for your ageing body and this is actually the truth, but what are the benefits of HIIT training for women over 40? Read on to learn more or you can watch my video on Instagram about this topic.
HIIT: Is It Really That Good?
As women age, they often experience a decline in muscle mass, strength, and function, which can lead to various health issues such as insulin resistance, increasing weight gain around the abdomen, decreased mobility and increased risk of injury. As our bodies undergo hormonal changes, such as declining estrogen levels, incorporating HIIT and strength training becomes increasingly important. Estrogen, a hormone pivotal for muscle growth and maintenance, diminishes with age, prompting the need for adjustments in our fitness routines. HIIT is particularly beneficial for combating these effects of muscle ageing, as it stimulates muscle growth, enhances muscle strength, and improves overall functional capacity. Muscle mass matters as we age and HIIT can be part of our muscle saving plan.
Getting HIIT Just Right For Women Over 40
While strength training receives ample discussion in many of my posts, HIIT also holds a crucial place in our fitness routines. However, it's imperative to ensure that the intensity and duration of our HIIT sessions are appropriate to prevent overtraining and potential hormone imbalances as a result of increased stress. Many sessions marketed as HIIT may actually lean towards prolonged moderate intensity workouts rather than true HIIT sessions.
Tailoring HIIT sessions to be shorter yet more intense can yield significant benefits.
What Constitutes HIIT Training?
A genuine HIIT session pushes your heart rate to 80-95% of its maximum, demanding brief but intense bursts of effort followed by extended recovery periods to lower the heart rate to 40-50% of its maximum. These sessions, typically lasting 10-30 minutes, depending on individual fitness levels, offer a potent stimulus for muscle growth.
Is My 45-Min Session HIIT?
Many HIIT sessions sold in fitness settings extend up to 45 minutes in duration, potentially diluting the effectiveness of the high-intensity intervals. While participants may experience brief periods of high intensity, prolonged durations at moderate intensity heart rates could induce undue stress on the body, particularly considering the hormonal changes associated with the ageing female body.
To optimise the benefits of HIIT, it is advisable to structure sessions to be short and intense, ensuring maximal benefits while minimising the risk of overtraining. This doesn't imply completely disregarding longer HIIT sessions, but rather considering them as supplementary and potentially reducing their frequency to achieve optimal results in less time.
In essence, tailoring HIIT sessions to be shorter yet more intense can yield significant benefits, allowing individuals to make the most out of their workouts while accommodating the unique needs of their ageing bodies.
Example HIIT Session
Warm-up - Begin with a 5-10 minute warm-up to prepare your body for the intense exercise ahead. This might include light jogging, jumping jacks, and dynamic stretching/mobility.
Work Interval - Perform an intense exercise at maximum effort for a set period of time. This could be sprinting, cycling at maximum resistance, or performing bodyweight exercises like jump squats or jump lunges. The work interval usually lasts between 10 seconds to 1 minute, depending on your fitness level and the specific exercises chosen.
Recovery Interval - After the intense work interval, allow yourself a brief recovery period. This could involve active recovery (e.g., walking or slow jogging) or complete rest. The recovery interval typically lasts 10 seconds to 1 minute.
Repeat - Repeat the work and recovery intervals for the desired number of rounds. A typical HIIT session might consist of 4-10 cycles, depending on your fitness level and goals.
Cool Down - Finish with a 5-10 minute cool down to gradually lower your heart rate and stretch your muscles. This might include walking, light jogging, and static stretching.
Duration Of HIIT Session
The total duration of a HIIT session can vary depending on factors such as fitness level, intensity, and specific workout structure. However, a typical HIIT session can last anywhere from 10 to 30 minutes, including warm-up and cool down. HIIT's effectiveness lies in its ability to deliver significant cardiovascular and metabolic benefits in a short amount of time, making it an ideal option for individuals with busy schedules.
Safety First
Tailoring your High-Intensity Interval Training (HIIT) sessions to suit your current fitness level and prioritise safety is paramount. By gradually increasing intensity, focusing on proper form, and listening to your body's signals, you can maximise the benefits of HIIT while minimising the risk of injury or overexertion. Remember to incorporate adequate recovery, stay hydrated, and consult with a professional if needed. With careful attention to safety and individual needs, HIIT can be a highly effective and rewarding addition to your fitness routine, helping you achieve your health and fitness goals efficiently.
The HIIT workout recommendations in this post are not designed to replace the personalised recommendations of you PT, physiotherapist or other movement specialist. Please reach of for the support of a personal trainer if you are new to exercise. It is advisable to speak with you general practitioner of you are returning to exercise after a period away from movement.
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