| Aging can be an exciting new adventure if we decide to face it proactively. It is evident that the effects of time may have negative effects on our physiology not to mention the many trials that are a part of the life experience mentally and emotionally. However, we are not subject to the circumstances, situations and conditions that life proposes, unless we choose to be. We can fight back! As we age, our hearts beat more slowly and pump less blood. Our lung capacity also decreases. These changes result in decreased maximal oxygen consumption, which causes less oxygen to reach muscles. Oxygen is the life fuel for muscles; without it, they simply cannot work. The decrease in muscle oxygen consumption is one of the main reasons why we slow down, grow weak and lose stamina as we age. Without speed, strength and stamina, we cannot do the basic activities of daily living that allow us to enjoy life, maintain health and remain independent. How can we fight back? We can choose to let life decide for us or decide what kind of life we truly desire to enjoy. Physical activity is a well-known answer, but how can we apply physical activity to an aging body? Interval training is one of the most effective ways to exercise at a high enough intensity to significantly increase oxygen demands and ultimately slow down and even reverse the aging process. At the end of this article, I have included information on how you can view at no charge a couple of Interval Training (HIIT) videos I recently filmed in conjunction with Fitmotivation Inc. Interval training simply means a workout that combines high intensity portions with moderate or low intensity segments. During continuous aerobic training the program is organized so the workout intensity begins at the low end of the target zone and gradually increases to moderate and high intensity before tapering back down to the low end. Interval training is different in that it is based on short bouts of intense exercise during which the workout intensity is at the top end and into the anaerobic zone. These high intensity bouts are separated by recovery periods during which the workout intensity is low to moderate intensity. This technique trains us to maintain near-maximum heart rate (all-out effort) for a longer total time than would be possible with continuous training. Types of HIIT In Italy, we divide this type of training in two different methods: 1. Alternate Training (Allenamento alternato) 2. Interval Training (Allenamento intervallato) The main difference between the two methods is the duration of the recovery. In Alternate Training (AT), we also combine high intensity exercise for the work phase with lower intensity exercise for the recovery. In this case the recovery is complete, so the work intensity will be a bit lower and the recovery phase will be longer to permit complete ATP-synthesis. This can be an alternative kind of training to vary the workout sessions for the participants and possibly be used to prepare them for the higher intensity required to obtain HIIT benefits. The ultimate goal of interval training is to increase the anaerobic threshold by increasing the exercise intensity beyond the exerciser’s aerobic capacity and implement incomplete ATP-recovery during the lower intensity cycles. Originally it was developed for and by sprinters and marathon runners to allow them to perform at higher exercise intensities while maintaining a much higher energy expenditure in “steady state” to avoid “hitting the wall”. Interval training stimulates an increase in lactic acid tolerance, an increase in red blood cell production and increased mitochondrial production on a cellular level. (1) Physiologically the body was designed to react and adapt to the stresses under which it is placed, despite age. Our muscles really don’t know how old they are; they just know if they are being used or not and react accordingly. By decreasing the duration of the high intensity portion of the work/recovery cycle and decreasing the recovery, we can increase the intensity of the work portion and stimulate these physiological reactions (as well as benefits for fat loss and weight reduction, insulin resistance, cholesterol levels, blood pressure, celiac disease and more)(2). These very short exercise cycles will enable the instructor and exerciser to use more work/recovery cycles in one workout session (increased exercise volume). SIT Interval training can be further subdivided into HIIT (High Intensity Interval Training ) and SIT (Sprint Interval Training), where …” High‐intensity interval training (HIIT) is defined as ‘near maximal’ efforts generally performed at an intensity that elicits ≥ 80% (but often 85–95%) of maximal heart rate. In contrast, sprint interval training (SIT) is characterized by efforts performed at intensities equal to or greater than the pace that would elicit , including ‘all‐out’ or ‘supramaximal’ efforts.” (3) Naturally at these levels of intensity the durations of both the work and recovery cycles are reduced. Format A standard Interval Training (Alternate) workout can begin with a normal thermal and cardiorespiratory warm-up period followed by about 3 minutes of aerobics at a moderate intensity. That’s followed by approximately one minute of all-out effort before returning to moderate or low intensity for 3 more minutes. Six to nine cycles are usually completed during the aerobics part of the program before cooling down and stretching. However, with continuing research it is now known that variety increases the results and benefits regarding mitochondrial adaptations. For example, “… numerous studies have demonstrated that mitochondrial content … increased by ∼25–35% after six to seven sessions of HIIT (Talanian et al. 2006; MacInnis et al. 2016) or SIT (Burgomaster et al. 2006; Gibala et al. 2006). When the intensity and duration of exercise are held constant, mitochondrial content has been shown to plateau after ∼5 days of training (Egan et al. 2013); however, when the intensity is increased progressively, mitochondrial content continues to rise for at least several weeks (Henriksson & Reitman, 1977).” To the exercise professional, this means that in order to keep stimulating adaptations in our clients, we must vary the exercise intensities, modalities, volumes and durations. This gives us the opportunity to modify the training protocols based on the information from the research that has been published. Terminology “Cycle” means the combination of one low and one high intensity set. The low to moderate intensity portion is called the “recovery” period. The high intensity part of the cycle is called “work” and pushes all out effort. The “work-to-recovery ratio” means how long the high intensity (work) lasts in comparison to the moderate or low (recovery) intensity. While 1 to 3 is the most common work-to-recovery ratio for beginning programs, the very fit may try a 1 to 2 ratio (for example 30 seconds work to 60 seconds recovery, 45 seconds work to 90 seconds recovery, or 60 seconds to 120 seconds; or any 1:2 mix). Professional and Olympic athletes reverse this and use a 3 to 1 work-to-recovery ratio. The most important thing is to be comfortable with the ratio and times chosen on the basis of the exercise objectives. Beginner clients should be able to completely recover during the recovery part of the cycle. Example Here’s an example of a vertical aquatic exercise cycle. Knee high jogs with all-out effort for 1 minute. Knee high jogs with moderate effort for 3 minutes. That’s one cycle (4 minutes). Repeating it three times would be three cycles (12 minutes). The cycle doesn’t have to be 1-minute to 3-minute segments. Any mix that feels challenging is fine. Most interval training programs use a 1 to 3 work-to-recovery ratio. However, we can now mix-and-match our exercise protocols to enhance client interest and affect the entire body with its various systems. For example, the Australian protocol lasts 20-minutes and has a work/recovery ratio of 8s:12s, that is 8 seconds of SIT (supramaximal or sprint interval training) and 12 seconds of recovery. (4) 8 seconds is a short amount of time and therefore acceptable for SIT (in 8 seconds we are well-within the CP anaerobic energy system) and the 12-second recovery ensures that the ATP synthesis is incomplete. One cycle is lasts 20-seconds and there are 3 cycles in one minute. In 20-minutes there will be 60 cycles, that is 480 seconds of supramaximal intensity activity and 720 seconds of active recovery. This is probably more very high intensity activity (6 minutes) than any regular client would be able to perform consecutively, yet in 20 minutes they have achieved it. In a regular 50-minute exercise session, after the time for the warmup (10 minutes) and cooldown (5 minutes), you still have 15 minutes to fill and here is the best part. You can cover the remaining time with steady state cardio, continuous muscle conditioning or coordination techniques. In all cases by varying the format you will be stimulating results through different energy pathways and exercise modalities. There are many, many options available to increase the variety of HIIT and SIT sessions based on the available research, your competency and your clients’ needs and abilities. Depth and Temperature Midriff to armpit water depth seems ideal for shallow water. The dive well works fine for deep water workouts too. Water temperature between 82 and 86 is best for interval training. The workout may be too exertive for adequate heat dissipation to occur if the temperature is over 86. However, deconditioned clients will not usually exert as much effort and can use higher temperatures. Errors There are three common errors seen in aquatic interval training. Using movements that are too quick (jerky) for safe implementation, using the same muscle groups repeatedly, and improper alignment. Speed. Be aware that increasing the speed of the movements might elevate the heart rate and perceived exertion level but may compromise the joints and connective tissues. In the water we can use music at moderate speed (130-135 bpms) and keep the exercises at a at this speed increasing the intensity by increasing the range of motion (making moves bigger), increasing elevation (jumping higher), and using more muscle force (putting power in each move). Traveling through the water will also increase the energy requirements. Muscle balance. Since it’s easiest to overload the system by using the large muscles in the body (the hamstrings, gluteals and quadriceps), it’s easy to forget to use the others. It is a good idea to change the muscle groups used by changing the movement planes, for example: 5 minutes on the sagittal plane, 5 minutes on the frontal plane, 5 minutes on the transverse plane and then change planes and exercises. Alignment. Proper alignment and good control are essential to a safe program. Most exercisers are very cautious about those factors. For some reason, clients ignore common sense and knowledge during all-out effort. They think that if they’re working hard like athletes, they can ignore good alignment. Good alignment and pelvic stabilization are even more essential during the peak effort segments of class; perfect posture and stabilization will guarantee excellent results after the exercise session is over. WHY DO INTERVALS IN THE POOL? Safety. Interval training can be achieved more safely in the water than on land. Working in the water allows the exerciser to move into a high intensity workout without the biomechanical stress received in land-based interval training programs. Effectiveness. Interval training in the water seems to be more effective than on land. Working against the resistance of the water not only provides an excellent aerobic workout but also offers tremendous muscular endurance benefits. DIFFERENCES YOU’LL NOTICE: Peak time. Healthy adults using interval training on land can usually work at peak output for 60-75, and often 90 seconds before needing the recovery portion of the cycle. In the water because of the water resistance, these same people can often only work at peak output for 30 to 60 (or 15-30) seconds so the 8-second work phase of the Australian protocol is more than enough to elicit a training response. Speed. On land when we move to high intensity it usually means faster moves. In the water, we can increase the intensity not only through faster moves but also by increasing range of motion, lever length, frontal resistance, force or elevation. Why IT (AT, HIIT or SIT) for Active Aging? Aging is associated with many changes in the body. Particularly relevant are the mechanical factors that change with age and influence how intensely a person can safely exercise. Age-related musculoskeletal changes include decreases in muscle mass, joint cartilage, bone mineral density (BMD), and fascial plasticity and elasticity (tendons, ligaments, etc.). All persons over 40 show some sign of degenerative joint disease. This is due to cartilage deterioration with age and normal wear and tear. The severity of joint disease varies from person to person, based on lifestyle and genetic factors. Notably, being overweight contributes greatly to joint disease because there is greater total force and stress acting on joints during exercise. The pool offers a medium needed by our clients and the various Interval Training protocols provide the variety and intensity to stimulate exercise adherence! If you are a visual learner, you can take advantage of a FREE month trial offer that Fitmotivation offers and watch two full-length videos I recently filmed. Video #1: Salsa & HIIT Splash features a 20-minute segment of HIIT using the Australian protocol, followed by steady-state recovery with some Salsa Splash choreography. Video #2: Mimi’s IT Workout showcases HIIT intervals with a progressive approach. Visit Fitmotivation.com and then click on the Pricing & Sign-up page for details on the FREE trial month. Once subscribed there is no commitment and you can cancel at any time. 1. https://www.researchgate.net/figure/Summary-of-Physiological-Benefits-of-HIIT_tbl1_287326221 2. https://www.unm.edu/~lkravitz/Article%20folder/metabolicEffectsHIIT.html 3. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273196 4. https://www.lifehacker.com.au/2013/03/researchers-says-this-is-the-single-most-efficient-exercise-regime/ |
Talk with you soon,
Caryn.