All articles tagged with #hiit
A top longevity doctor says healthy aging is within reach through three simple habits: avoid late-night snacking to improve sleep and digestion; cut alcohol intake in half (no more than one drink for women and two for men, with water between drinks); and pair cardio with strength training—emphasizing HIIT and rowing—for a more effective longevity routine.
The article emphasizes that regular moderate exercise is medicine, and presents a doctor-designed, 20-minute routine for each decade (20s through 80s+) that blends warmups, interval or steady cardio, and strength or balance work to support long-term heart health and independence, aligned with the general guideline of 150 minutes of moderate activity weekly and a focus on consistency.
Experts are embracing Zone 2 training—maintaining roughly 60-70% of your maximum heart rate (max HR is commonly estimated as 220 minus your age)—as a sustainable path to fat loss and heart health. Zone 2 workouts like brisk walking, steady cycling, swimming, or easy jogging stay oxygen-rich and promote fat as fuel longer than high-intensity efforts. While HIIT can yield faster VO2 max gains, meta-analyses show similar or variable effects on body fat when comparing HIIT and steady aerobic training. Athletes often mix intensities, commonly with an 80/20 split favoring Zone 2 most of the time, and overreliance on Zone 2 alone may limit improvements. A smartwatch or fitness tracker can help you stay in the right zone.
Good Housekeeping promotes daily 30-minute brisk walks and a 3-3-30 interval method (three minutes fast, three minutes moderate, repeated for 30 minutes) as an HIIT-like boost to cardiovascular and mental health, citing Shinshu University research that the alternating pattern produced the greatest improvements and dementia/osteoarthritis protection. The magazine also launches a 5 Million Steps Challenge to accumulate a collective total of 5 million steps, recommends adding weights for extra intensity, and highlights the Fit (Enough) Club for ongoing motivation.
Walking improves aerobic fitness and can help prevent age-related muscle loss, but it isn’t a reliable way to meaningfully increase muscle mass. To build SIZE you need progressive resistance training; walking primarily engages slow-twitch fibers. You can raise the muscle-strengthening potential of walking by adding incline, resistance (weighted vests/rucking), and short strength bursts or HIIT, plus varied terrain, but don’t skip dedicated resistance training at least a couple days a week.
Australian researchers followed over 120 healthy older adults (average age ~72) for six months and found that high‑intensity interval training (HIIT) reduced fat while preserving lean muscle mass, whereas moderate- and low‑intensity workouts also cut fat but were associated with small or unclear muscle loss. The findings suggest exercise intensity is key for aging body composition, though results apply to healthy individuals and HIIT may not suit everyone; medical or trainer guidance is advised before starting such a regimen.
Experts say monitoring your heart rate helps you train safely and efficiently. For most people, aim for about 50-85% of max heart rate, with zone targets such as 50-60% for walking, 60-75% for steady cardio, 60-80% for weightlifting, and 80-95% for HIIT. Resting heart rate (roughly 60-100 bpm for most, 40-50 bpm for well-trained individuals) reflects fitness level, while unusually high or low values can signal overtraining, dehydration, bradycardia, or other issues. Wearable monitors simplify tracking, and techniques like diaphragmatic nasal breathing, proper warm-ups, hydration, nutrition, and adequate sleep can help lower HR and improve recovery. If your numbers stay off over time, consult a professional.
A six-month study of more than 120 healthy older adults (~72 years old) finds that while high-, moderate-, and low-intensity workouts all reduce fat, only high-intensity interval training (HIIT) preserves lean muscle, suggesting intensity is key for improving body composition and healthy aging.
A study shows that high-intensity interval training (HIIT) in adolescent rats reduces cocaine preference and increases ΔFosB levels in the brain, suggesting exercise intensity influences addiction pathways and could be used as a personalized prevention tool.
Interval running, a form of high-intensity interval training (HIIT), offers significant health benefits such as improved cardiovascular fitness, metabolism, and fat reduction in a fraction of the time of traditional running, making it an effective and efficient workout option.
A fitness editor introduces the 3-4-5 walking workout, a HIIT-style walking routine that involves alternating between low and high intensity for a total of 35 minutes, designed to boost cardiovascular health and mood while being accessible and easy to do anywhere.
A review of over 100 studies by University of California, Santa Barbara researchers found that even a single 30-minute session of intense exercise, such as cycling or high-intensity interval training (HIIT), can significantly boost brainpower. These short bursts of vigorous activity improve memory and executive function, which are crucial for tasks requiring concentration and decision-making. The study suggests that busy professionals can enhance their cognitive performance by incorporating brief, intense workouts into their routines, especially before tackling mentally demanding tasks.
High-intensity interval training (HIIT) is known for its cardiovascular benefits but can be hard on the joints. A gentler version, high-intensity, low-impact interval training (HILIT), substitutes high-impact moves like sprinting and burpees with joint-friendly alternatives, making it accessible to a wider audience while still providing an intense workout.
Guy Fieri has revealed a significantly slimmer and more muscular physique in a recent Instagram post, attributing his transformation to a rigorous workout routine that includes HIIT and rucking, as well as intermittent fasting and cold plunges. The 56-year-old Food Network star shared that these lifestyle changes have helped him maintain his weight despite his food-centric career.
Fitness trainer Samuel Jordan introduces a 20-minute seated kettlebell workout targeting upper body and core muscles, suitable for all fitness levels and especially beneficial for those with limited mobility or lower-body injuries. The workout consists of 10 moves, including curls, halos, triceps extensions, woodchops, upright rows, and shrugs, with a focus on increasing heart rate and strengthening various muscle groups. The exercises can be performed with a kettlebell and a chair or bench for elevation, and are designed to challenge the upper body and core muscles while sitting down.