Cancer Victim in 60’s Gets 30 Year Old Body Back with HIIT

The ingredients to get in shape are 1) get motivated, 2) make space, 3) pick a goal, 4) plan your exercise, 5) start small, 6) build up, 7) track your progress or enlist a workout partner or whatever else you need to do to keep going, 8) make some kind of movement a lifelong habit.

Blow are some great links and notes on getting fit.

Exercise Motivation

• Exercise controls weight improves body shape
• Exercise boots your energy
• Exercise can cure fatigue
• Exercise boots your mood.
• It decreases depression and anxiety if you have either of those problems.
• Believe in your ability to set a small goal and follow through

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) has been shown to be a feasible and safe form of exercise for cancer patients and survivors, with potential benefits in terms of functional performance and quality of life[1][4].

High-intensity interval-type training gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor.

• • Anaerobic HIIT (high intensity sprints) can be performed on a recumbent bike or an elliptical machine, or by sprinting outside. Here, you go all out for 30 seconds, and then rest for 90 seconds between sprints. Total workout is typically 8 repetitions/sprints.
  • High intensity strength training makes use of free weights or resistance equipment. You turn your weight training routine into a high intensity routine by slowing down your movements.

The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. Slowly lower the weight to the same count.

Repeat until failure, meaning the point at which you can no longer maintain good form and still lift the weights. (Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not ‘going’ anywhere, for another five seconds or so.

If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight repetitions). Immediately switch to the next exercise for the next target muscle, without resting in between. [10]

HIIT has been found to be effective in improving cardiorespiratory fitness, muscle strength, and body composition in cancer patients and survivors[1][3]. It has also been shown to be safe and well-tolerated, with high adherence rates[4]. However, individual results may vary, and it is essential to consult a medical professional before starting any exercise program, especially for individuals with a history of cancer.

When incorporating HIIT into an exercise routine, it is crucial to:

– Start with lower-intensity intervals and shorter workouts, gradually increasing the intensity as stamina improves[2].
– Choose appropriate exercises to maintain strength and balance without overexerting oneself[2].
– Listen to your body and stop or make adjustments if something doesn’t feel right[2].
– Utilize the rest phase in HIIT, as it is essential for recovery[2].

In summary, while HIIT has shown promising results in improving functional performance and quality of life for cancer patients and survivors, it is not guaranteed that a cancer victim in their 60s can regain a 30-year-old body through HIIT alone. However, incorporating HIIT into a balanced exercise routine may provide significant benefits for overall health and well-being.

Citations:

^{[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10584719/
[2] https://www.nordictrack.com/learn/hiit-in-30s-40s-and-beyond/
[3] https://journals.lww.com/rehabonc/fulltext/2022/04000/high_intensity_interval_training_for_reducing.6.aspx
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9804206/
[5] https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/
[6] https://pubmed.ncbi.nlm.nih.gov/35925829/
[7] https://www.researchgate.net/publication/374810657_Effects_of_high-intensity_interval_training_on_functional_performance_and_maximal_oxygen_uptake_in_comparison_with_moderate_intensity_continuous_training_in_cancer_patients_a_systematic_review_and_met
[8] https://www.honorhealth.com/healthy-living/how-hiit-your-exercise-targets
[9] https://journals.lww.com/acsm-healthfitness/fulltext/2021/09000/exercise_oncology__high_intensity_interval.11.aspx
[10] http://fitness.mercola.com/sites/fitness/archive/2013/03/22/high-intensity-interval-training.aspx}