ArcaMax

We've known for a while that when older folks who are heart-healthy do HIIT (high-intensity interval training), they boost their heart health and control their blood sugar more quickly and effectively than if they did a moderate-intensity workout (which is also good to do, but not as helpful).

But now, a new six-month study of folks in their 70s shows that when it comes to preserving muscle mass and burning fat, only HIIT will do the job. (Moderate intensity doesn't preserve muscle mass, although it does burn fat.)

The researchers found that the best routine is doing a HIIT workout three days a week. It should include a 10-minute warm-up, four minutes of high-intensity walking, and three minutes at a lower intensity. Repeat the high- and lower intensity cycles three more times and then cool down for 5 minutes.

Talk to your doc before trying HIIT if you have cardiovascular issues or other chronic conditions. If you're good to go, start with a walking routine in which the high-intensity movement makes you breathe hard and keeps you from having a conversation. You can also achieve HIIT with jogging, stationary cycling and even strength-training with a minute-plus break between sets of reps. I am also a fan of stair-climbing and jumping up and down.

And for more ways to make sure you glide into your senior years with muscle mass, strength and cardio health, check out the innovations outlined in "The Great Age Reboot" and sign up for my newsletter at michaelfroizenmd.substack.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.