This recently published study supports the idea that Interval Training (in this case walking) improves overall fitness in the senior population. This is a study out of Japan. The use of a fitness tracker makes this easier to perform more accurately, and walking is also so time-efficient. You can put your shoes on and go outside and you are on your way. Doing this with a training partner improves compliance I find with my clients.
About VO2max
Simply put Vo2max is the amount of oxygen being consumed by a person when they are at their maximal exertion. So I would measure this by having you walk on a treadmill or a track (or the beach!) for a certain period of time and then use standard calculations to determine your VO2max. Practically speaking, I measure your heart rate at rest and then measure it at intervals while you are walking. I cycle and am considered to be in the elite range of VO2max for my age. The more oxygen (fuel) I am able to use, the more intensely I can exert my body. Endurance athletes such as cyclists can have VO2peak in the 80s. What is important is that once we know your maximum heart rate, we can develop a cardio-respiratory (cardio) program that will be safe and progressive. And it will include interval training.
Now back to the study. The doctor performing this study found that her method outperformed the recommendation of the American Heart Association that to achieve peak oxygen capacity 75 minutes per week of high-intensity workouts are needed for improvement. Participants in the study had significant improvements in their aerobic capacity (VO2max), with 50 minutes of Interval Walking Training (IWT) per week. Improvements to their VO2max plateaued above 50 minutes a week.
The bottom line
The participants achieved a 14% increase in VO2max and a 17% decrease in lifestyle-related disease (LSD) through IWT. This method is highly desirable due to the ease of maintenance. Many participants remained highly motivated and went beyond their prescribed regimen and the beauty of IWT is that it does not require expensive equipment to administer. Next we will talk about the benefits to your cardio-pulmonary system with this type of training.
Shizue Masuki, Mayuko Morikawa, Hiroshi Nose. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training in Middle-Aged and Older People. Mayo Clinic Proceedings, 2019