The question was not directed to me but I will address it from my perspective. I am 67 and also sensitive to injuries. Falls become more dangerous as we age and overuse injuries may be more common as well. As for HIT and HIIT, which I would guess your question reflects concerns about, these exercise approaches can be done without significant injury potential. In my case, I do a set of core weight lifting exercises twice a week. I use slow movements to failure, rather than faster movements of heavier weights. On the HIIT side I do intermittent sprints on a bike or an exercycle depending on the weather. No pounding injury risk and since I do not do extreme endurance, overuse injuries are not a problem. For someone with heart issues a doctor's advice would be in order.
I just turned 60. And, yes, I occasionally have hamstring and calf issues. I've found that doing my cardio on a recumbent bike has helped.
Yeah, it can be pretty intense 20 minutes. Instead of treadmill I use recumbent bike. I do what the call a sprint 8. 30 seconds all out followed by 90 second rest. This sequence starts with a warmup followed by 8 cycles and then cooldown.I did this a few years ago in an attempt to get my weight down quickly as well as improve my run time for the physical fitness test I had to do in the AF. In 60 short days, I lost 12% of my body weight (from 250 to 220 pounds) and when I did the run portion, I came in second; I was 38 years old at the time. It was insane at how quickly I improved...but it wasn't easy and involved eating VERY sensibly. Now that I am over 40, I tend to take long/quick walks through the neighborhood for exercise and to "get out."
One thing about HIIT is that you don't want to just "jump in" if you have been sedentary as this would be a very effective way to injure yourself. As for age restrictions, I don't think that would matter nearly as much as long as your ticker is good to go! I would definitely talk to your MD if you 50+ years old though as it is quite vigorous.
Oh yeah...the type of HIIT I was doing was outdoor running (sprints). It's very difficult to get your treadmill to "ramp up" the speed fast enough for this training. If I recall, my workouts were about 20 minutes. 30-45 second all out sprints followed by 2 minute brisk walk pace...rinse/repeat. Sounds easy? Yeah, not so much!
.using Early Retirement .//82339)Do running hills ever agravate your achilles tendon?I kick up my running pace, or run hills one day a week. Kind of HIIT.
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.using Early Retirement .//82339)You got it right though, Imoldernu, just keep moving baby. Colonel Sanders once said....A man will rust out quicker than he will ever wear out.Had to smile, when I read the "HIIT"...
With my sport career in swimming, the last three years' training, 1955-1958, featured what was then called "repeats"...
In those days, training commonly consisted of swimming "laps"... usually a mile of steady, non stop working out. This was followed by a time trial... a timed swim of one's competition distance. (in my case 200 yd. backstroke.).
My coach was one of two who "broke the mold" by changing to what is now interval training. It meant swimming full race distance at top possible speed, for 10 "repeats"... with a two minute break, in between. While this is now the standard, at the time, it was radical, and employed only by my school, and Ohio State which was #1 or #2 in the NCAA's.
Now, not so much... Walking isn't fun, 'cuz I walk like a duck and the pounding makes the joints hurt. In reasonable weather, I still bike 5 to 15 miles/day, and canoe. Recently bought an old Vitamaster exercise bike, and do a half hour in the AM, and a half hour in the PM... while watching TV... No stress, no strain, and very easy @13 m.p.h. Definitely not HIIT!
Yep, the treadmill doesn't work for HIIT (too finicky to quickly ramp the speed up and down). But for those who want to do their workout inside, rowers work well and so do elliptical trainers and exercise bikes. Anything where your own effort changes the pace of the exercise can work. When I did this, I used elliptical trainers, the only downside was that the people around me probably thought I was crazy as the pace is quite frenetic for the 30 seconds of "sprinting".Oh yeah...the type of HIIT I was doing was outdoor running (sprints). It's very difficult to get your treadmill to "ramp up" the speed fast enough for this training. If I recall, my workouts were about 20 minutes. 30-45 second all out sprints followed by 2 minute brisk walk pace...rinse/repeat. Sounds easy? Yeah, not so much!
Not only to mention that I think running that fast on a treadmill is dangerous. One slight hiccup and you can be on your ass with tread burn in very short order!
