As we enter our 40s, our bodies undergo numerous changes, especially when it comes to metabolism and fitness. While cardio workouts have long been the go-to exercise for weight management and heart health, we have since realised that although yes, cardio is still beneficial for a healthy heart, HIIT is more effective and it’s not as effective as we thought for weight loss. Much more effective is weight training and HIIT: High-Intensity Interval Training.

So, what is HIIT and why is it so effective?

HIIT is short bursts of exercise, performed at a high intensity. So, for example, you will push yourself as hard as you can for 20 seconds, maybe with hill sprints or squat jumps, then you will rest for 20 seconds and then repeat. The idea being that you raise your heart rate, so that it hits its MHR (maximum heart rate) and then you recover. This repetitive process is said to help reverse some effects of ageing on a cellar level. It helps to combat insulin spikes, which women over 40 have more trouble regulating and it also does not spike cortisol levels (the stress hormone which is said to lead to weight gain around the tummy) as much as prolonged cardio can do.

Let’s look at some other reasons why HIIT is a big hit for over 40’s:

1. Time Efficiency:

Another reasons why HIIT is favoured over cardio, is time efficiency. As we juggle busy careers, family, and other responsibilities, finding the time to work out can be challenging. HIIT workouts are typically shorter, often ranging from 20 to 30 minutes, making them easier to incorporate into a packed schedule.

2. Maximising Calorie Burn:

HIIT is designed to torch calories in a shorter period. During a high-intensity interval, you push yourself to the max, which not only burns calories during the workout but also boosts your post-workout calorie burn. This “after-burn effect” means that your body continues to burn calories even after you’ve finished exercising, making HIIT an excellent choice for weight management.

3. Preserving Lean Muscle Mass:

As women age, preserving lean muscle mass becomes crucial. Traditional cardio workouts can sometimes lead to muscle loss, especially if they are prolonged and not combined with strength training. HIIT, on the other hand, has been shown to help maintain and even build lean muscle while reducing body fat. This can be especially beneficial for women over 40 looking to maintain a toned physique.

4. Cardiovascular Health:

While cardio workouts are synonymous with heart health, HIIT can offer even more significant benefits. Research suggests that HIIT can improve cardiovascular health by increasing your heart rate and challenging your cardiovascular system during the high-intensity intervals. Additionally, HIIT can lead to better blood pressure control and improved cholesterol levels.

5. Hormone Regulation:

For women in their 40s, hormonal changes can lead to weight gain, especially around the abdominal area. HIIT has been shown to help regulate hormones, including insulin and cortisol, which can aid in weight management and reduce the risk of abdominal fat accumulation.

6. Bone Health:

Osteoporosis becomes a concern for many women as they age. HIIT, with its high- impact and weight-bearing nature, can contribute to better bone health by stimulating bone density. Of course, it’s essential to consult with a healthcare professional before starting any high-impact exercise program, especially if you have pre-existing bone health issues.

 7. Mental Well-Being:

Exercise has a profound impact on mental health, and HIIT is no exception. The endorphin release during high-intensity intervals can improve mood, reduce stress, and boost overall mental well-being. Women in their 40s often face increased stress due to various life factors, making HIIT an attractive option for its mental health benefits.

8. Adaptability:

It’s well worth noting that HIIT may not be for everyone, or at least the type of HIIT you chose may depend on your physical abilities. For example, if you have injuries such as bad knees or lower back, then of course throwing yourself into hundreds of burpees is not a great idea! But you may be able to do your interval training on a spin bike for example instead. I had a prolapse following the birth of my third baby five years ago, and even doing some exercises like jumping jacks is still a but hit and miss (no pun intended!) But I have gradually built my pelvic floor health back up (I would recommend seeing a women’s health physio) and now I can do so much more, but it didn’t happen over night. It’s also worth noting that HIIT for obvious reasons, also comes with a higher risk of injury. So, if high impact HIIT (exercises that include jumps and are tough on joints, ligaments and muscles) then low impact HIIT might be a good option for you, especially as a beginner. So, you can still raise your heart rate, but without jumping.I always give low and high impact options in my Strength HIIT pilates classes, so that they are safe for the majority. Other good options for low impact HIIT as mentioned above, static bike, rowing machine or a skier.

Remember, it’s essential to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have underlying health conditions or concerns.

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