This post summarizes key findings from the recent research published in the Frontiers in Aging [1] and provides actionable tips on the optimal blend of aerobic exercise and high-intensity interval training (HIIT) to improve blood pressure, cardio & metabolic health, cognitive function, and longevity.
The central theme is that both exercise modalities offer distinct and complementary benefits, making a combined approach superior to focusing on just one. Enjoy either the 12 minute audio summary above or the key points in the text below.
Check out our 🫀🫰🫶🏼 blood pressure app BreathNow for the guided videos of workouts mentioned in this research and also the cardio fitness (VO2max) test which can be done at home in 5 minutes.
1. The Necessity of Both Aerobic Exercise and HIIT
The primary takeaway is that an "optimal mix" of both continuous aerobic activity (cardio) and High-Intensity Interval Training (HIIT) is essential for comprehensive health improvements, especially for older adults. The main point: If your goal is lower blood pressure and an increased health span you need both. This directly challenges previous trends that sometimes pitted one form of exercise against the other.
2. Distinct Benefits of HIIT
HIIT involves "bouts of intense work alternated with periods of lighter exercise or complete rest." The research highlights several significant benefits associated with HIIT:
* - VO2 Max Increase: HIIT aficionados saw a "15-20 percent within six months" increase in their VO2 max, a "key indicator of healthy longevity."
* - Muscle Strength: Participants experienced a "12 percent" boost in muscle strength, contributing to a "reduced fall risk."
* - Cognitive Function: HIIT "bumped up brain power, increasing cognitive function by 10-15 percent, especially giving a jolt to memory."
* - Time Efficiency & Fat Burning: HIIT sessions are praised for being "time efficient, and burn off more body fat even when sessions are shorter than with steady-state work."
* - Lower blood pressure in the long run.
3. Distinct Benefits of Aerobic Exercise (Cardio)
Aerobic exercise, often referred to as "cardio," specifically targets "slow-twitch muscles" or "aerobic fibers" that are efficient at using oxygen for fuel. The issue with cardio in the past was often "how we did it," leading to injury rather than benefit. When performed correctly, cardio offers:
* - VO2 Max Increase: Cardio also "juiced VO2 max (by 10-15 percent)."
* - Mental Health Improvements: "Cardio exercisers had a 5-10 percent reduction in depressive symptoms, and had better mental well-being."
* - Lower Blood Pressure
4. Optimal Execution of Cardio (Zone 2)
"Zone 2" cardio, which is an "easy level of aerobic work that is easy to do almost every day with minimal recovery." Key characteristics for effective Zone 2 cardio include:
* - Talk Test: The ability to "rattle off a long sentence—15 or so words—without needing to stop to take a breath."
* - Breathing: The goal is to "go slow and be smooth and to be able to breathe through my nose."
* - Consistency: Short, easy workouts will allow for longer sessions over time while maintaining comfort at this pace.
5. Optimal Execution of HIIT (True High Intensity)
Many so-called HIIT sessions are not truly high-intensity, with exercisers often working at a "medium-intensity." To reap the full benefits of HIIT, the "work" sections must be "near your maximum capacity." Specific guidelines for effective HIIT sessions targeting VO2 max include:
* - Modality Choice: Select a cardio activity where "it’s easy to get to your max, and repeat it," such as running, cycling, or rowing.
* - Interval Duration: Intervals should be "longer than you might be used to," specifically "2-6 minutes."
* - Work Intensity: During the work portion, "you want to be working as hard as you can for the length of every interval."
* - Rest: "Rest completely between intervals," allowing heart rate to drop "below 100 or 90 bpm." This may take "several minutes."
* - Maintain Intensity: Crucially, "Repeat only as many times as you can maintain the same work intensity." If intensity drops in subsequent intervals, "end the workout. You’re not getting the benefits anymore."
Conclusion
For "enhanced active aging," "lower blood pressure," and "increased health span," individuals should integrate both Zone 2 aerobic exercise and properly executed, truly high-intensity interval training into their routines. These two modalities provide complementary physiological and cognitive benefits, leading to a more robust and holistic improvement in health and longevity.
Reference.
