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HIIT over 50

Intervals work at any age. Studies of people in their 60s and 70s show how to do them well

What the research found

Key study

Five years of intervals in people in their 70s

  • Randomized trial
  • About 1,500 adults aged 70 to 77
  • 5 years

Twice a week, one group did 4×4 intervals at about 90% of peak heart rate, another 50 minutes of moderate exercise, and a third followed the usual activity guidelines. The interval group had the lowest death rate, although the difference wasn’t statistically significant, and intervals proved safe.

Source 1

In Japan, adults with an average age of 63 who alternated 3 minutes of fast walking with 3 minutes of slow walking became stronger and fitter, and their blood pressure fell more than with steady walking 2.

Doing HIIT after 50

  • Choose lower-impact options: walking, cycling, rowing, swimming or the elliptical.
  • Use longer intervals at a hard but steady effort, such as 3 to 4 minutes, rather than all-out sprints.
  • Warm up for longer, 10 minutes or more.
  • Use an age-adjusted maximum heart rate: 208 minus 0.7 times your age fits older adults better than 220 minus age 3.
  • Keep 2 days of strength and balance training in your week 4.

Find your numbers with the max heart rate calculator.

Sources

  1. Stensvold D, Viken H, Steinshamn SL, et al. Effect of exercise training for five years on all cause mortality in older adults: the Generation 100 study, randomised controlled trial. BMJ. 2020;371:m3485. doi.org/10.1136/bmj.m3485
  2. Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clin Proc. 2007;82(7):803-811. doi.org/10.4065/82.7.803
  3. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156. doi.org/10.1016/S0735-1097(00)01054-8
  4. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi.org/10.1136/bjsports-2020-102955

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Cero’s simple timer on iPhone 18 Pro, with the green wave about half full during a high-intensity interval

Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.