How to work out in 20 minutes
Finding the motivation to exercise, day in and day out, is often equally as testing as actually breaking a sweat. Whilst your friends brag about their morning hikes and Pilates classes, you wonder how they find the time and the energy for such gruelling work outs.
It may surprise you to learn that spending hours exercising is actually completely unnecessary.
Over60 spoke to PhD qualified nutritional scientist and former fitness instructor, Dr Joanna McMillan, to find out how high intensity interval training (HIIT) can benefit over-60s.
A basic definition of HIIT is the repetition of exercise sets, alternating with short, active recovery periods. “For a lot of people, this is a lot easier to handle then doing a tough class or an hours run. Your period of doing something more high intensity are shorter” Joanna explains.
Benefits of this type of training include:
- It increases your metabolism
- You burn more calories than you would in a traditional workout
- You continue to burn fat 24 hours after your workout
- It can take you as little as 20 minutes
- No equipment needed – design a workout around what you have.
However, Joanna says that the biggest win for over-60s with this type of training is not cardiovascular endurance, but healthy bones.
“One of the great things about doing high intensity interval training is that a lot of older people are walking or playing golf, bowling, swimming, because they think it’s better for their joints, but it’s not great for improving bone health. You’ve got to do something with a bit more impact”.
Studies show that strength training over a period of time can help prevent bone loss, and may even help build new bone.
Before you let images of dumbbells, treadmills and weight machines turn you off the concept, remember that HIIT training is flexible and Joanna assures that you can completely customise the training technique according to you.
“The good thing about HITT is that it is all relative to your level of fitness, you just have to make sure you are, at times, exerting yourself to close to your maximum performance”.
Joanna explains the best ways to apply HITT to your work out if you are a beginner is simply changing up your usual walk.
Walk for 30 seconds at a steady pace, and then for the next 30 seconds, walking at your briskest level. From here, you can build up to a more strenuous workout.
IsoWhey personal trainer and athlete Nardia Norman, has curated a special workout for Over60, aimed at those who are already at a fair cardiovascular level.
Perform the below exercises as many reps as you can in a 20 second period. Then, rest for 40 seconds before moving onto the next exercise. Follow the order of steps one to six.
After completing one circuit, rest for two mins. Repeat another three to four times depending on your fitness level.
- Body weight squats onto a chair
- Incline Ppush up (against wall or chair)
- Right leg leading step up
- Left leg leading step up
- Alternating Lunges
- Bird/dog exercise, which you can view how to do here.
All of the exercises in the circuit are compound exercises, meaning they use more than one muscle group at once, and are considered to be the most functional. Nadia has designed the program to improve the quality of movement needed for everyday living.
“Movements such as bending over, reaching overhead, walking, picking up items and getting out of bed will be improved with general strength training”.
However, Joanna warns that you still need to exercise with caution. “You have to be careful if you have a pre-existing heart disease, type 2 diabetes or any serious health problems. Have a check-up with your doctor and work with your physiologists to make sure you’re working out right for your condition”.
Have you tried one of the training methods mentioned? How did it go? Let us know in the comments below.
Related links:
Why you need to walk more and sit less
Number-one reason your health deteriorates as you age
Part 2: How to improve your coordination with yoga