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Video: One Minute Of Intense Exercise Per Week Markedly Improves The Health Of People Over 65
One minute of intense exercise per week markedly improves the health of people over 65
One minute of high-intensity interval training per week helps prevent diabetes and increases mobility and independence in older adults.
Photo: CC0 Public Domain /
Just one minute of vigorous exercise per week can improve the health of people over 65. They have, according to a new study from the University of Abertey published in the International Journal of Environmental Research and Public Health.
The participants in the experiment were people 65-75 years old who led a sedentary lifestyle without regular physical activity. For 8 weeks, the researchers performed high-intensity interval training with them once or twice a week (short periods of intense anaerobic exercise alternated with longer recovery periods).
Participants were required to develop the maximum speed possible for them on an exercise bike for 6 seconds, and then rest for at least a minute. In total, the intensive training period was one minute.
The results obtained exceeded the expectations of the researchers. The fact is that with age, with age, the sensitivity of tissues to insulin decreases, and the level of glucose in the blood increases. This leads to an increased risk of type 2 diabetes, heart disease and liver disease.
As it turns out, just one session per week is enough to improve blood glucose control and overall exercise performance. And with training twice a week, the results were even more pronounced.
Scientists have documented changes in overall health and significant improvements in the ability to perform daily tasks - getting up to open a door or going up and down stairs.
“These are serious problems for the elderly. As our physical condition deteriorates, we begin to become socially isolated, and when we become socially isolated, our quality of life is significantly reduced,”said John Babraj, study leader.
Currently, older adults are encouraged to exercise at least 150 minutes of moderate-intensity exercise per week, which is often difficult for them. Therefore, researchers are proposing that high-intensity interval training be included in physical activity guidelines.
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