High Intensity Interval Training aka H.I.I.T. isn't going anywhere. Study after study reveals the benefits of HIIT and there seems to be no end in sight to the benefits. Less time exercising with as good if not better results.
A recent study reveals that HIIT improves the circulation around the heart and other vasculature in the body. This is very important because as the body ages, arteries typically becoming narrower (stenosis and/or aortic stenosis) and become hardened and less flexible (arteriosclerosis). When anything interrupts the flow of blood in your body, it is really important to get that fixed sooner than later.
High Intensity Interval Training doesn't need to be intimidating like it sounds. You can still train "hard" by changing up your rest periods and exercises that you perform on a regular basis. You don't need to aspire to be like an Olympian or professional athlete by any means. If you are over 50 years old, it is imperative to take the steps necessary to fortify your body against the upcoming years!
If you aren't elderly or close to it, then you have no excuse- get out and get moving!
If you need help with a custom program, give us a shout at firstname.lastname@example.org
High-Intensity Exercise Enhances Conduit Artery Vascular Function in Older Adults
IWAMOTO, ERIKA1,2; BOCK, JOSHUA M.1; CASEY, DARREN P.1,3,4
Medicine & Science in Sports & Exercise: January 2018 - Volume 50 - Issue 1 - p 124–130
"Purpose Modulation of vascular function follows an exercise intensity–dependent pattern in young adults. This study aimed to investigate the potential intensity–dependent effects of an acute bout of exercise on conduit and resistance artery function in healthy older adults.
Methods Eleven healthy older adults (five males/six females, 66 ± 1 yr) completed 30 min of recumbent cycling at 50%–55% (low intensity) and 75%–80% (high intensity) of their age-predicted HRmax on two separate study visits. Doppler ultrasound measures of brachial artery flow-mediated dilation (FMD) and reactive hyperemia were taken at baseline, 10 min postexercise, and 1 h postexercise. In addition, cardiovascular hemodynamics and brachial shear rate were measured every 5 min during exercise.
Results Brachial artery FMD was enhanced 10 min after high-intensity exercise (4.8% ± 0.2% to 9.1% ± 0.3%, P< 0.01), but not low-intensity (4.7% ± 0.2% to 6.2% ± 0.3%, P = 0.54) exercise. Peak and total (area under the curve) blood flow during reactive hyperemia (measures of resistance artery function) were enhanced 10 min postexercise for both intensities (peak low intensity, 372 ± 31 to 444 ± 37 mL·min−1; peak high intensity, 391 ± 30 to 455 ± 28 mL·min−1; total low intensity, 142 ± 16 to 205 ± 20 mL; total high intensity, 158 ± 14 to 240 ± 25 mL; main effect of time for both, P < 0.05). However, the magnitude of change in peak and the total blood flow were not different between exercise intensities (interaction effect; P = 0.56 and P = 0.97, respectively). Independent of exercise intensity, FMD returned to baseline 1 h after exercise (high, 5.9% ± 0.3%; low, 5.1% ± 0.1%; both P > 0.05).
Conclusion Our data indicate that high-intensity exercise acutely enhances conduit artery function in healthy older adults. In addition, an acute bout of exercise enhances resistance artery function independent of intensity."
Below is an excerpt from the Journal of Fitness and Healthy by the American College of Sports Medicine detailing the upcoming fitness trends of 2018! I may be a little partial to interval training :) but it is listed as the number 1 rated trend for this upcoming year! Get ready for some awesome workouts!
"The first step in the survey analysis was to collate the responses and then to rank order them from highest (most popular trend) to lowest (least popular trend). Only the top 20 for 2018 are described in this report. After rank ordering the responses, four internationally recognized experts representing the CREP partnership commented on the findings. Their analysis and commentary are included at the end of this report. For a comparison of the top 10 trends from the past 11 years’ surveys (1–11), please see the comprehensive comparison table available online at http://links.lww.com/FIT/A74.
The 2018 survey results (Table 2) seem to reinforce the findings of previous years, which was expected when tracking trends and not fads. New to the top 20 trends identified for 2018 are licensure for fitness professionals, core training, and sport-specific training. Out of the top 20 trends for 2018 are worksite health promotion (number 16 in the 2017 survey), smartphone exercise apps (number 17 in the 2017 survey), and outcomes measures (number 18 in last year’s survey).
Quality Nutrition = Quality Training
Eating smart not only makes your feel better and exercise more efficiently but aids in a lifestyle that is less prone to disease and other health complications.