In my May-June 2013 American College of Sports Medicine Health & Fitness Journal, there was an excellent article about 12 exercises done in 7 minutes entitled, “High Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment.” This type of exercise training, often called High Intensity Interval Training (HIIT), is very popular.
An entire workout in 7 minutes sounds like a winner! People are getting results with HIIT, which gets attention because in our too-busy lives, lack of time is one of the main reasons for not exercising. But, like its name, it’s intense and isn’t for everyone.
Over Fifty? Adapt and Ease Into New Exercise Program
I saw the 7-Minute Workout again today, this time on WebMD. When I see an exercise routine like this, I look at it through my own rose colored glasses of exercising at age 64, as well as my experience as a personal trainer to women over fifty. I’ve seen that once a person is in their middle years or older, it behooves them to ease into any kind of exercise program, making it reasonable and balanced for their age and fitness.
The fitness level of my class participants and personal training clients range from never having “exercised” to being very fit. One of these fit-for-quite-sometime class participants read the New York Times article on those 12 exercises, entitled “The Scientific 7-Minute Workout” and gave it a try, two times in a row. 7 minutes didn’t seem like enough to her!
I must tell you that she is no wimp! She is a very fit 69-year-old who swims laps several times a week, walks daily, strength trains twice a week in my class, and tends a huge garden.
Her response to the 7-Minute Workout? “I would never do that again. The cool thing was that I could do it, but it was way too fast and rigorous with no pausing to recover. It was not a proper workout with enough warm-up, recovery time between exercises, or cool-down. I got very, very sore.” Maybe it was doing the workout twice that made her that sore, who knows!?
When I look at those 12 exercises, I shudder when I think of my over-fifty peers jumping in and doing them with abandon. The risk of injury is too high. Adaptation is the name of the game after fifty, believe me! Have any of you tried the 7-minute workout? I’d love to hear how it went for you. Thanks!
Tomorrow, I’ll give you tips on how to modify those 12 exercises or suggest alternative moves. Stay tuned!