Older Adults Gain Bonus from Interval Training
Walking has become the exercise of choice for many people, old and young. It’s easy to do, has a low risk of injury and can be done almost anytime, anywhere. Whether you accumulate a series of walks during the day, or spend 30-60 minutes on a brisk morning or afternoon walk, the health benefits are well worth the effort. And every little bit counts.
However, there are still advantages to more vigorous activity. A recent study conducted in Japan showed that men and women with a mean age of 63 who spent 5 months interval training, gained greater thigh strength, and greater improvements in blood pressure and aerobic capacity than those who walked continuously at a moderate pace.
Sixty men and 186 women were involved in the study. Three groups were created: one group had no walking training; one group was instructed to walk at 50 percent of their peak aerobic capacity, using a pedometer to verify that they took 8,000 or more steps per day (about 4 miles) for 4 or more days per week. A third group was instructed to walk for 3 minutes at 40 percent of their aerobic capacity, followed by a 3 minute, high intensity walk at 70 percent of capacity. They were to repeat that cycle 5 times for a workout and to complete at least 4 workouts per week.
While only about half the participants in each group completed the assignment, the interval training group fared significantly better than the moderate walkers. Varying an easy walk with a high intensity “push” gave more benefit than walking at a steady moderately brisk pace.
High intensity walking is not for everyone, of course. But if you’re willing and able, you can improve your strength, capacity for exercise and blood pressure by putting a little umph in your pace every few minutes, then kicking back to an easy pace. You may enjoy the challenge and look forward to your interval walks if you’ve got more of an athletic mind set. But be sure to check with your doctor if you have any concerns about doing high intensity exercise.
