Hiit workouts may seem intimidating to the average woman, yet they can still provide great benefits to women over 50. They typically feature models covered in sweat, with promises to reduce fat storage and eliminate “middle age spread.” Yet in reality, hiit workouts for women over 50 are just as effective and should easily fit into your fitness regime.
HIIT (High Intensity Interval Training) is an intense form of exercise designed to raise your heart rate in short bursts before rest periods. This method builds endurance, muscle tone and can even accelerate metabolism so that more calories will be burned once your workout has ended. Research has proven that high intensity interval training (HIIT) workouts are beneficial to men and women of all ages; however, they are especially useful for postmenopausal and premenopausal women. Studies published in “Menopause”, The Journal of North American Menopause Society, have discovered that high intensity interval training (HIIT) workouts are an effective form of exercise to decrease fat mass and increase lean muscle mass, which in turn helps combat symptoms associated with menopause such as hot flashes and weight gain.
There are various ways to perform a high intensity interval training workout, from doing it at the gym or at home with equipment to using bodyweight exercises alone. Whatever method you choose, the key to making your HIIT sessions effective and regular is working up to an intensity level you are comfortable with and practicing it regularly – for beginners starting out it may help to start off by rotating between 20 seconds of high intensity and 90 seconds of lower intensity; over time as your strength and stamina develop, gradually increase both interval intensity and decrease rest periods accordingly.
HIIT workouts can vary from 10 minutes to 45, depending on your fitness level and intensity level of effort. Shorter workouts tend to be more appealing for people pressed for time as they require less of their attention to be diverted away from other activities and allow greater flexibility with regards to where and when they can be completed, which makes incorporating them easier into a busy schedule.
HIIT workouts aren’t only time-efficient; they also work wonders in terms of hormone balance and visceral fat management – something common during menopause. By decreasing insulin sensitivity, blood sugar levels and oxygen consumption per beat, they help you increase heart pumping capacity while simultaneously managing stress through serotonin release and decreasing cortisol, two chemicals which may become elevated midlife.
Although high intensity interval training (HIIT) workouts can provide you with maximum exercise return, they should only form part of an overall health and wellness plan, alongside low intensity resistance training, cardio exercise, balance and flexibility training and low intensity resistance training. Most experts suggest doing a few HIIT workouts each week along with regular physical activity to achieve the best results.
My passion for martial arts goes beyond practice; it is a philosophy that shapes my writing, bringing a distinctive edge to my narratives and advice. I hold black belts in two martial arts disciplines and have competed internationally, experiences that enrich my storytelling with authenticity and excitement.