One minute of high-intensity interval training per week helps prevent diabetes and increases the mobility and independence of older people.
Just one minute of intense workouts per week can improve the health status of people over 65. They have according to a new study of the University of Abertey, published in 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, researchers conducted high-intensity interval training with them 1 or 2 times a week (short periods of intense anaerobic exercises alternate with longer recovery periods).
Participants had to develop the maximum possible speed for them on a stationary bike for 6 seconds, and then rest for at least a minute. In total, the period of intensive training was one minute.
The results exceeded the expectations of 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 and liver diseases.
As it turned out, just one lesson per week is enough to improve control of blood glucose and overall motor activity. And during training twice a week, the results were even more pronounced.
Scientists have recorded changes in overall health and a significant improvement in the ability to perform everyday tasks - to get up to open the door or to go up and down the stairs.
“These are serious problems for the elderly. As physical conditions deteriorate, we begin to become socially isolated, and when we become socially isolated, our quality of life decreases significantly, ”said John Babraj, research leader.
At present, older people are recommended at least 150 minutes of moderate intensity exercise per week, which is often difficult for them. Therefore, researchers suggest introducing high-intensity interval training into physical activity guidelines.