HIIT Movement? A Game-Changer
Healthy aging starts with a foundation of smart habits — and physical activity is one of the effective tools to extend your healthspan. In this article, Dr. Justin Carrard, Sport and Exercise Physician and researcher at the University of Basel, Switzerland, shares expert insights into how targeted exercise, particularly high-intensity interval training (HIIT), supports long-term health. From optimizing VO₂max to reducing disease risk and improving mitochondrial function, discover how the right type of movement can make a measurable difference in how well and how long you live.
Can Your Workout Replace Your Prescription?
It’s often said that exercise is the best medicine — and science backs it up. While medications usually target a single system, Dr. Carrard explains that physical activity affects almost every system in the body: from muscles and bones to immune function, mood, metabolism, and the brain.
The benefits go well beyond a healthy heart or stronger muscles. Regular physical activity helps reduce the risk of chronic conditions such as type 2 diabetes, hypertension, and certain cancers, while also improving cognitive function and emotional wellbeing.
The Science of VO₂max and Why It Matters
One of the strongest predictors of longevity? Your VO₂max — the maximum amount of oxygen your body can use during exercise. It’s a key indicator of cardiorespiratory fitness and a powerful marker of overall health. “The American Heart Association now considers VO₂max so important, they recommend it be assessed like a vital sign,” says Dr. Carrard. “Higher VO₂max is consistently associated with a lower risk of developing — and dying from — chronic disease.” The best way to boost VO₂max? You guessed it: High-Intensity Interval Training (HIIT).
HIIT: Small Sessions, Big Impact
HIIT is a training method that alternates bursts of intense effort with periods of recovery. Think 1 minute of sprinting followed by 1 minute of walking — repeated 6 to 10 times. “The power of HIIT lies in how much time you spend close to your VO₂max,” explains Dr. Carrard. “This makes it incredibly efficient, especially for people with busy schedules.” Even better? You don’t need to train for hours. Just 20–30 minutes a few times a week can significantly improve cardiovascular health, insulin sensitivity, and metabolic function — all linked to a longer lifespan.
How to Get Started Safely
Dr. Carrard emphasizes that movement doesn’t need to be intimidating. “Start slow and focus on consistency,” he advises. “Begin with low-impact activities, then gradually add intensity.”
A beginner-friendly HIIT session might include:
5 minutes of dynamic warm-up
6 x 1-minute high-intensity efforts (e.g., fast cycling, uphill walking) with 1-minute passive recovery
5 minutes of cool-down
Recovery matters too — particularly as we age. “Give your body at least 48 hours between high-intensity sessions,” says Dr. Carrard. “Low-intensity activity is fine on recovery days.” And if you’re over 50? Adjust the intensity but keep the relative effort — your body can still respond powerfully to training when it’s done wisely.
Beyond the Gym: Hypoxic Training and the Future of Fitness
Dr. Carrard also explores advanced methods like hypoxic training, which mimics high-altitude environments to stimulate red blood cell production and improve endurance. While best reserved for athletes or clinical settings, hypoxic protocols may also benefit specific populations — including people with obesity — by enhancing cardiovascular efficiency.
Movement as a Daily Investment in Your Future
Whether you’re lacing up for your first jog or fine-tuning your interval training, the science is clear: movement is a powerful longevity tool, and it’s yours to harness. “Being unfit is a risk,” says Dr. Carrard. “But becoming fit — at any stage of life — can change your health trajectory.” So, move with purpose. Breathe deep. Challenge your heart. Your future self will thank you!
Movement with Supplementation
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