24 March 2025
HIIT at any age, a resource for longevity
Even suitable for the elderly, interval training improves mobility, bone density and mental health, enhancing quality of life.
High Intensity Interval Training, known as HIIT, is a useful strategy for promoting longevity and combating the processes of chronic inflammation. The latter, characterised by a build-up of protein such as tumour necrosis factor (TNF) and interleukin-6 (IL-6), are closely linked to the onset of cardiovascular diseases, type 2 diabetes and cognitive decline. HIIT stands out thanks to the unusual way in which it alternates brief periods of intense physical effort with phases of active recovery, stimulating the body into favourable metabolic and immune responses. Recent scientific studies, starting with the one published in Sports Medicine in May 2023, have demonstrated that this type of training not only significantly reduces levels of pro-inflammatory cytokines (substances that promote inflammation and are linked to obesity), but also promotes the production of anti-inflammatory molecules such as myokines. These effects not only improve quality of life, but also delay degenerative processes linked to cellular and systemic ageing, contributing to lengthening the healthspan, or the period of healthy life.
Metabolic effects and loss of visceral fat
The influence of HIIT is not limited to reducing inflammation; it also improves cellular metabolism and insulin sensitivity, which are key factors in the prevention of type 2 diabetes. When the muscles are activated intensely and repeatedly, their ability to use glucose to produce energy increases, thereby reducing insulin resistance. Research published in the Journal of Diabetes & Metabolic Disorders in 2020, for example, showed that just a few weeks of interval training can significantly lower blood sugar levels and improve tolerance to glucose. Another important benefit of this training methodology relates to the loss of body fat, in particular visceral fat that accumulates around internal organs and is linked with a higher risk of chronic diseases such as diabetes, cardiovascular disorders and even some types of cancer.
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Reducing this type of fat helps limit the release of pro-inflammatory cytokines, improving the body’s immune response and metabolism in general. The benefits do not stop there, but also extend to cardiovascular health; thanks to an increase in the production of nitric oxide, a molecule that promotes the dilation of blood vessels, interval training improves endothelial function, lowering blood pressure and supporting improved blood circulation. This is why its positive effects on the cardiovascular system make it an ideal option not only for improving physical fitness, but also for promoting long-term well-being. However, it is fundamental that this approach is custom-designed and monitored by qualified professionals, to guarantee that it is carried out safely, avoiding risks such as excessive overload or injury.
HIIT training for longevity in the third age
The importance of HIIT becomes particularly clear in the third age, when inflammatory processes and metabolic decline speed up naturally. Interval training, especially if carried out at high-intensity levels, combats the effects of ageing, improving aerobic capacity, muscle strength and flexibility. A HIIT programme for the elderly can include low-impact exercises, such as fast walking for 20-30 seconds followed by a minute’s recovery with slow walking. These intervals can be repeated for 15-20 minutes, adapting easily to the individual’s physical conditions. Activities such as the use of an exercise bike with moderate resistance, alternating 20 seconds of vigorous pedalling with 40 seconds of light pedalling, are equally effective.
For anyone wanting to work on muscle strength, exercises with bands or small weights – performed at a controlled intensity – can be inserted into HIIT circuits, alternated with recovery spells. Studies show that building these exercises into your weekly routine not only reduces the risk of chronic diseases, but also improves bone density and joint mobility, essential factors to maintaining a high quality of life and reducing the risk of injuries and falls. In addition to the physical benefits, HIIT has a positive impact on mental health, promoting the production of endorphins and enhancing cognitive function thanks to improved blood flow to the brain.
