HIIT for women over 40 told by a personal trainer

HIIT training with Marta Ortiz

The 12 most effective exercises after 45

The 20 exercises that work for women over 40

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Do you know what HIIT is? Have you tried it? As Fredy, Time for Me personal training expert at selvarrosa“HIIT is a type of training that combines short bursts of intense exercise with periods of rest or low intensity activity. This type of fast, high-intensity interval training has been shown to improve fitness, burn calories, and promote fat loss.

HIIT-type workouts for between 20 and 30 minuteswhich is great for those of us who have little time (ideal to do at noon on break from work) and they give us just what we need after 40: tone up, improve general fitness and keep the weight off. But can training be too intense from this age? whatWhat are the pros and cons? What do I have to take into account? We tell you everything with the help of Fredy.

HIIT: a very beneficial workout after 40

Can HIIT be somewhat aggressive after forty? As Fredy explains, “HIIT training may be suitable for women over 40, but it is important to adapt it to your needs and consult a personal trainer to ensure their safety.” In fact, at Selvarrosa, a beauty center that has included fitness among its “menu” of treatments with the Time for Me space, there are many clients of this age who do this type of training. Do you know what are the advantages of having a personal trainer?

And it is that, as Fredy tells us, HIIT has especially interesting benefits for those who have already reached 40 and even 50:

• Improved cardiovascular health. HIIT stimulates the cardiovascular system and helps improve lung capacity and heart function. Here are the 15 best cardio exercises for women.
• Calorie burning and fat loss. HIIT is effective at burning calories during the training session and can also increase fat burning at rest due to increased metabolism. Here you have all the benefits of HIIT on weight loss.
• Development of muscular resistance. HIIT can strengthen muscles and improve muscular endurance, which helps maintain good physical function and prevent age-related muscle loss. Here are 12 exercises to increase muscle mass without machines.
• Increased energy and vitality. HIIT can help increase energy levels and improve mood, which has a positive impact on quality of life.
• Time saving. HIIT is known for its efficiency, as significant benefits can be achieved in a short period of time. Training sessions of 20-30 minutes can be enough to get results.

Without a doubt, five reasons that we love to sign up for HIIT: toned, strong body, more energy and less weight. Who doesn’t have 20 or 30 minutes a couple of times a week to do it?

How to make HIIT training always safe

Indeed, and as the trainer of Time for Me by Selvarrosa points out, “the HIIT training carries potential risks such as injury, exhaustion and cardiovascular stress”. How to avoid it and keep only the benefits? As Fredy emphasizes, “it is important to warm up properly, progress gradually, rest when necessary and maintain proper technique”. And, if possible, train under the supervision of a personal trainer, who, in addition to teaching you the correct technique and adapting the intensity to your physical condition, will motivate you and help you achieve your goals.

For whom would it not be recommended to do HIIT after 40? “HIIT training may not be recommended for people over 40 who have chronic back, knee or other joint injuries, or who suffer from osteoarthritis”, clarifies Fredy. According to this expert, these conditions can increase the risk of injury: “in these cases it is important to consult a personal trainer before beginning any training program and consider lower-impact options such as resistance training or low-impact activities to avoid aggravating existing injuries and promote overall safety and well-being during physical activity.”

Keep this in mind before you start doing HIIT

The Time for Me coach gives us some tips for those who have turned 40 and want to start doing HIIT:

• Consult with a personal trainer before starting.
• start gradually and gradually increase the intensity.
• listen to your body and rest when necessary.
• Do a warm up suitable before each session.
• Schedule rest days to allow recovery.
• Maintain good technique during the exercises.

“Remember adapt the training to your individual needs and enjoy the process”, emphasizes Fredy. Here are total body exercises recommended by a personal trainer.

20 minute HIIT circuit

The Selvarrosa expert proposes a 20-minute HIIT circuit that we can do at home if we have a minimum of physical form and notions about the technique of each exercise:

1. Jumping scissors (jumping jacks). Jump with your feet together and your hands out to the sides. Alternate opening and closing your legs as you raise your arms above your head. Do it for 45 seconds, rest 15 seconds.
2. Squats (squats). Stand tall with your feet shoulder-width apart. Lower your hips as if you were sitting in a chair, keeping your heels on the ground and your torso upright. Go back to the starting position. Do it for 45 seconds, rest 15 seconds.
3. burpees. Start standing up, then squat down and place your hands on the ground. Jump back into a plank position, do a push-up, jump your feet forward, and explosively jump up with your arms overhead. Do it for 45 seconds, rest 15 seconds.
4. Mountain climbers. Get into a plank position with your hands on the floor and your feet extended back. He brings one knee to his chest and then quickly alternates to the other knee, simulating a climb. Do it for 45 seconds, rest 15 seconds.

“RRepeat this circuit for 20 minutes, alternating the exercises and keeping the pace constant. Remember to warm up before starting and stretch at the end of the session”, emphasizes the coach of time for me.

Do you want to do HIIT with the supervision of Fredy? Sign up for personal training in space Time for Me by Selvarrosayou will fall in love with this beautiful beauty and wellness center in Madrid (Piamonte, 20 and Almirante, 15. Tel. 606714100).