Can you do interval training after 60?

Physical activity is essential at any age, including your 60s. Good cardio and toned muscles are particularly essential to face the challenges of age. Among the available training methods, split, or interval training stands out for its effectiveness? But is it really suitable for seniors ? We take stock with Dr. Denys Barrault, sports physician and former president of the French Society of Exercise and Sports Medicine (SFMES).

Interval training is a training method that consists of alternate between phases of fast running and recovery phases at a slower pace. It is very popular for improving runners' performance, whether to improve their endurance or their maximum aerobic speed (the famous VMA) before marathons and other competitions.

As you will have understood, the interval training is based on sequences of efforts and rest. A classic sequence consists for example of run as fast as possible for 30 secondsthen walk or run slowly for 30 seconds to recover. Repeat this several times. Goal: maximize efforts in a short time and achieve results more quickly.

Good to know: interval training suitable for many sportswhether running, swimming or cycling. It can be tailored to your goals and physical condition!

According to Dr. Denys Barrault, it is better to avoid interval training after a certain age: “This type of training is rather reserved to young people with flexible arteries “, he insists. And to specify: “Sixty-year-olds must consider running as a way to stay in shape, no need to seek performance!”

That said, many athletes want to continue interval training after the age of sixty. This is because it has many advantages:

• The intensity of the interval training improves quickly cardiovascular health.
• Interval training improves overall fitness: strength, endurance, and resistance are increased.
• The sessions are short, often 20 to 30 minutes maximummaking it an ideal alternative for busy schedules.
• The fractionated is also recognized for its capacity to burn more calories during and even after exercise thanks to the EPOC (Excess Post-Exercise Oxygen Consumption) effect.
• Not to mention that, like any physical activity, it helps reduce stress, improve mood, but also the quality of sleep, boost immunity and maintain bone density!

As you will have understood, interval running after the age of 60 is not recommended… Especially in the absence of special precautions. As Dr. Barrault explains, “at this age, the risks associated with interval training are mainly related to the intensity of the effort, the impact on the joints and the stress on the cardiovascular system “.

Interval training involves periods of high-intensity running, which puts a lot of strain on the cardiovascular system. However, after age 60, the heart and blood vessels are no longer as robust as they were at age 30. Exercising too hard can significantly increase heart rate and blood pressure, which can be dangerous, especially if you have heart disease, high blood pressure, or other chronic conditions. “Excessive stress on the heart can lead to complications such as arrhythmias, heart attack, or even stroke,” warns Dr. Barrault.

As we age, muscles, tendons, and ligaments lose elasticity and strength. Bone density also decreases, increasing the risk of fractures. The explosive movements and repetitive impacts associated with high-intensity running can increase the risk of injuries such as muscle tearsof the sprainsof the tendonitisor stress fractures. Joints, especially the knees and hips, are also more vulnerable, especially in cases of osteoarthritis or joint weakness.

The older we get, the longer it takes for our bodies to recover after intense exercise. Interval training can lead to significant muscle fatigue, which requires a longer recovery time. Poor recovery between sessions can lead to chronic fatigue, overtraining and to a increased risk of injurywarns Dr. Barrault.

Perception of exertion can be altered over time, leading some people to underestimate the difficulty of an exercise and ignore warning signs of overexertion or discomfort. This lack of awareness can increase the risk of push the body beyond its limits…

Balance and coordination tend to deteriorate with age, increasing the risk of falling or poor execution of movements when running, especially at high intensity. A fall during a sprint or intense effort can lead to more or less serious injuriessuch as fractures, contusions, or even head trauma.

In short, interval training is not completely off-limits for seniors. And interval training can be adapted to other forms of low-impact exercise that allow you to benefit from its advantages while minimizing the risks. Those who insist on running should take certain precautions…

• Before starting or continuing the interval training, consult a doctor immediatelyespecially if you have a chronic condition like high blood pressure, heart disease, or diabetes. “A health check-up helps ensure your body is ready for the intense effort,” Dr. Barrault insists.
• The intensity of the interval training should be adapted to your fitness level and physical condition. It is better to start with low to medium intensity intervals and gradually increase the effort over time.
• Recovery periods should be long enough to allow the body to recoverr between exercise intervals. At age 60 and over, recovery time can be longer and it is crucial to respect these periods to avoid excessive fatigue and injury.
• Seniors are more susceptible to injury, especially if they are not used to exercising regularly. So it is crucial towarm up properly before a session and choose appropriate exercises (such as cycling rather than running, to reduce the impact on the joints).
• THE heart rate monitoring during exercise can also prevent you from going over the limit by staying in a moderate exertion zone. Listen to your body and stop if you feel pain, excessive shortness of breath, or any other sign of discomfort.

There are several alternatives that can be considered to work on your endurance more safely:

• Brisk walking is a low-impact activity that moderately challenges the cardiovascular system without putting excessive stress on the joints. It improves cardiovascular endurance, helps maintain a healthy weight, and can be done almost anywhere. Start with 20-30 minute sessions, 3-5 times per week. Gradually increase the duration and speed as your endurance improves.
• Swimming is easy on the joints and provides a full-body workout, building both cardiovascular and muscular endurance. It relieves pressure on joints, improves breathing capacity, and strengthens muscles. Ideally, swim at a moderate pace for 20 to 45 minutes, several times a week. You can also try aquagymwhich combines the benefits of swimming with strengthening exercises.
• The bicycle, or stationary bike is a low-impact activity that is ideal for building cardiovascular and muscular endurance without putting excessive strain on the joints. It improves blood circulation, strengthens leg muscles, and can be done outdoors or in the gym. Start with 30 minutes at a comfortable pace, 3 to 4 times a week, then gradually increase the duration and resistance.
• The hike at a moderate pace over varied terrain builds cardiovascular endurance while promoting muscle strength and balance. It combines the benefits of walking with the enjoyment of nature, improves balance and coordination, and can be adapted to different levels of difficulty. Choose trails that suit your fitness level and start with short hikes on flat terrain, then progress to longer or gently rolling routes.
• Although less intense in terms of cardiovascular endurance, yoga and tai chi Improve balance, flexibility, and muscle strength while reducing stress. They improve breathing, strengthen the muscular and skeletal systems, and promote mental well-being. Incorporate 30- to 60-minute yoga or tai chi sessions into your weekly routine, especially styles that include dynamic sequences to stimulate the cardiovascular system.
• The rowerprovides a full-body workout that engages both muscles and the cardiovascular system, while being gentle on the joints. It improves endurance, strengthens the back, arms and legs, and can be adjusted to your desired intensity. Start with 15-30 minute sessions at a moderate intensity, gradually increasing the duration and resistance as your fitness improves.
• Low-impact aerobics classesoften specially designed for seniors, allow you to work on your cardiovascular endurance in a controlled environment, with adapted movements. They also improve coordination, and offer the opportunity to meet new people. Join a class adapted to your level, and follow the rhythm of the group while listening to your body!

The key is to choose low-impact exercises, listen to your body, and progress slowly to avoid injury. By regularly incorporating these activities into your routine, you can not only improve your endurance, but also maintain your overall health and well-being.