Regular aerobic activity may help reduce functional loss and chronic disease in an aging participant. According to a review by the British Journal of Sports Medicine, between 20 and 60 years of age, maximum aerobic power reduces faster in men than in women. (Shephard, 2008) There is a reduction of approximately 5 ml/kg/min for each decade and concluded that this rate of decline continues into advanced old age. For individuals between 64 and 83 years of age, fitness gains are possible with training programs of different durations (Shephard, 2008).
All intervals must have a work-to-recovery ratio based on the training goal:
- Shorter intervals of work allow for more maximal exertion.
- Shorter intervals of work require movement proficiency.
- Longer intervals of rest allow for more maximal effort due to increased recovery.
- Shorter recovery intervals can be physiologically beneficial, but can also lead to overtraining and premature fatigue.
Interval Training Guidelines for SilverSneakers BOOM MUSCLE:
- Allow for participant-directed recovery. Invite your members to rest or decrease intensity as needed. Respond to the needs of your participants by closely monitoring exercise intensity.
- For beginners, a 1:2 work-to-rest ratio may allow for a more adequate recovery and confidence performing an exercise. This equates to a shorter action Interval of one to three minutes and a longer muscle conditioning block of three to four minutes.
- Once a base of aerobic capacity and movement proficiency has been built, shorter duration, higher intensity intervals may be introduced.