Exercising for Muscle Development Over Age 60: A Guide
In a recent study published by the Journal of Sports Medicine and Physical Fitness, researchers from the University of California, Los Angeles (UCLA) found that high-intensity interval training (HIIT) may be an effective exercise strategy for improving cardiovascular health in postmenopausal women.
The study, funded by the National Institutes of Health (NIH), involved 50 postmenopausal women, who were randomly assigned to either an HIIT group or a moderate-intensity continuous training (MICT) group. Both groups exercised for 30 minutes, three times a week, for a period of 12 weeks.
The HIIT group performed exercises such as sprinting, jumping jacks, and burpees, while the MICT group performed exercises like brisk walking and cycling. The study found that HIIT significantly improved cardiovascular fitness in postmenopausal women compared to MICT. Specifically, the HIIT group showed greater improvements in maximal oxygen consumption (VO2 max), blood pressure, and heart rate compared to the MICT group.
This study adds to the growing body of evidence supporting the benefits of HIIT for cardiovascular health. Previously, the American Council on Exercise (ACE) also published benefits of resistance training for seniors, and the U.S. Department of Health and Human Services (HHS) published Physical Activity Guidelines for Americans.
Meanwhile, if you have arthritis, certain foods may worsen inflammation and symptoms. It's a good idea to track your diet and symptoms to see if any foods worsen your arthritis. Common foods to avoid or limit include processed and red meats, sugar and refined carbs, fried and fast foods, excessive salt, alcohol, certain oils, dairy products, and nightshade vegetables. Consulting with a healthcare provider or dietitian can also help create a personalized nutrition plan.
For more senior exercise and fitness tips, you can refer to Help Guide and Bodybuilding.com. The Mayo Clinic also published information on whether one is getting too much protein, and Harvard Health Publishing has information on preserving muscle mass. The Journal of Strength and Conditioning Research also published a study on the effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men.
- In light of the study published by the Journal of Sports Medicine and Physical Fitness, it might be beneficial for health-and-wellness enthusiasts to consider incorporating fitness tips such as high-intensity interval training (HIIT) into their exercise routine, as they could potentially improve cardiovascular health, particularly in postmenopausal women.
- While HIIT offers numerous fitness benefits, it's also crucial to be mindful of one's diet, especially for those with health conditions like arthritis. Science suggests avoiding or limiting processed and red meats, sugar, fried foods, and nightshade vegetables to manage inflammation and symptoms.
