OfGianfranco Beltrami
A distinction is made between the activity which induces a modest increase in heart rate and breathing, making it easier to speak, and that which makes it difficult to converse.
I am a 68 year old amateur cyclist and have always practiced endurance sports. When talking about moderate intensity sporting activity (equal to 80-85% of the maximum heart rate), maximum heart rate must be understood as that which is obtained by subtracting age from 220 or that which is reached by pushing hard on the pedals or running ? For example, as a maximum frequency, should I consider 152 beats (220 minus 68), or 170 beats which is the frequency I reach on the bike especially in some sections of challenging climbs? Furthermore, I often hear people talking about HIIT, that is, workouts to be carried out at maximum intensity for 30/60 seconds, then catching your breath and repeating the work with more sets: these exercises are also suitable for older people (in good health). health) or is it better to leave them to the younger ones? Finally, is it true that the stress resulting from high-intensity sporting activity can cause damage to the walls of the arteries?
He replies Gianfranco Beltramisports doctor and physiatrist, vice-president of the Italian Sports Medical Federation (GO TO THE FORUM)
According to the main guidelines, “moderate physical activity” means that which induces a modest increase in heart and respiratory rate, allowing you to speak easilywhile “intense physical activity” means that which induces an increase in heart and breathing rate such as to make it difficult to converse.
HIIT can impact longevity
By maximum heart rate we mean the one you can reach when going uphill and which is often different from the theoretical one, which is calculated by subtracting the years from the number 220. HIIT (high intensity interval training) can also be performed by people of your age, if in good health, and there are numerous scientific studies that demonstrate its usefulness, not only for improving physical efficiency but also for increase longevity. The only precaution is to have it done an in-depth medical-sports evaluation that certifies the perfect state of health and rely on expert guidance to avoid overloads or injuries.
Careful clinical evaluation
Numerous recent scientific works have documented the usefulness of HIIT in improve endothelial function and a recent meta-analysis, published in 2023 on Clinical Nutrition ESPENdemonstrated how this happens even in overweight or obese subjects (“High-intensity interval training improves the vascular endothelial function comparing moderate-intensity interval training in overweight or obese adults: a meta-analysis”). Only an expert sports doctor can recommend HIIT to an older individualafter a careful personalized clinical evaluation that takes into account all possible risks and contraindications linked to current or previous pathologies.
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