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    HIIT for Seniors

    Short bursts. Big benefits.

    Why HIIT works

    • Short, intense intervals.
    • Better cardio gains than steady-state.
    • Improves blood pressure.
    • Increases insulin sensitivity.
    • Builds bone density.
    • Research shows seniors benefit greatly.

    Senior-adapted HIIT

    • Walking + jogging intervals — Norwegian 4x4.
    • 30 seconds fast, 30 seconds easy.
    • Or 4 minutes hard, 3 minutes easy x 4.
    • Get heart rate up.
    • Bike, walk, swim — your choice.
    • Always safe pace for you.

    Apps for HIIT

    • Seven — 7 minute workouts.
    • HIIT Workouts by FunctionApp.
    • Apple Fitness+ — HIIT classes.
    • Tabata Timer apps free.
    • Set timer + go.
    • Many gentle senior options.

    Doctor approval first

    • Talk to doctor before HIIT.
    • Heart conditions excluded.
    • Recent surgery — wait.
    • Stress test if recommended.
    • HIIT not for everyone.
    • Modified for your fitness.

    Heart rate matters

    • Apple Watch tracks heart rate.
    • Hit 70-85% max heart rate.
    • Max = 220 - age.
    • Recovery to under 60% between.
    • Don't go to red zone.
    • Listen to your body.

    Recovery + frequency

    • 2-3 HIIT sessions per week max.
    • Rest day between.
    • Easy days for recovery.
    • Sleep + nutrition support recovery.
    • Older bodies need more recovery.
    • Quality beats quantity.

    Walk-jog intervals safest

    For most seniors interested in HIIT, the safest version is walk-jog intervals. Walk 2 minutes, jog 30 seconds, repeat 6-8 times. Total 20 minutes including warmup/cooldown. Builds cardio without joint impact. Use Apple Watch to monitor heart rate. Skip HIIT if you have heart conditions — talk to doctor first.