Based on the eight-year-long research behind exercise and ageing suggest so... and it even recommends simple enough strategies which you can implement to boost your exercise regime to gain similar benefits.
Generation 100 is an exercise study that followed more than 1500 women and men in their 70s for eight years.
The aim was to find out if exercise can give the elderly a longer and healthier life, and also to compare the effects of high-intensity interval training and moderate training.
Even better you don't need any fancy pieces of equipment and most activities can be adapted in your living room and aim to go out early doors to avoid crowding.
Here are some Super Senior vigorous-intensity aerobic activities you can try.
Skipping (more than 20 jumps)
High Knee sprints
Walking (more than 4.5 mph)
Cycling (more than 10 mph)
Heavy gardening i.e. digging or hoeing weeds
Martial Arts air punches & strikes (Fast)
Activity Example below
You can start a low as four series of twenty-seconds of high intensity, followed with as much recovery in between as needed.
4 x 20 seconds of a high burst of energy followed with as much recovery in between as needed. Repeating 3 x week for about 20 minutes each time.
My recommendation would be to increase the duration of the activity, before you increase the speed or intensity.
During the high-intensity intervals, you should be so out of breath that you're only able to talk in short sentences.
Moderate intensity means a pace where you can still lead a normal conversation. For older adults, this will generally be the intensity of a fast walk on flat ground.
High-intensity training is suitable for most people. The research included people with metabolic syndrome and patients with severe heart failure, etc.
All groups respond very well to the high intensity, and this modality is generally safe and well-tolerated in all these groups.
If you still have questions and not sure how to perform High-intensity training or just want to get a professional opinion for your individual health condition go ahead and book a free Discovery Call today
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