Using four 4-Minute Bursts of Intense Exercise HIITT may help you live longer!

A recent study (RCT) published in BMJ shows the benefits of various exercise types on mortality of older adults (70-77 years old).

1567 of 6966 participants were randomized to groups

1. High-intensity interval training (HIIT); 4×4-minute intervals at 90% peak heart rate two sessions per week (400 subjects)

2. Moderate-intensity continuous training, 50 minutes of continuous work at 70% of peak heart rate two sessions per week (387 subjects)

3. Following the national (Norwegian) guidelines for physical activity involving 30 minutes of moderate-level physical activity almost every day (780 subjects)

The participants were followed over a 5-year period. They found an overall lower number of study participants had passed during that time compared to the general population, suggesting that active older people live longer than others of their age.

There were also differences between the groups.

HIIT participants were 2% less likely to die compared to the national guideline group and 3 % less than the moderate-intensity group. Also, subjects in the moderate-intensity group were more likely to die than the national guideline group.

The HIIT group reported greater gains in their quality of life and fitness than the other volunteers in the study.

Conclusion:

Sixteen minutes of high-intensity exercise, 4×4-minute intervals at 90% peak heart twice a week, is more effective in lowering mortality over a 5-year period than moderate intensity (70%) continuous training twice a week, or daily 30 minutes of moderate-level physical activity.

Stensvold D, Viken H, Steinshamn SL, et al. Effect of exercise training for five years on all cause mortality in older adults-The Generation 100 study: Randomised controlled trial. BMJ. 2020;371. doi:10.1136/bmj.m3485