Do What You Love and Keep Your Body Moving
HOW HIIT BENEFITS PEOPLE OF ALL AGES
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give you a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in
muscle health that occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate- intensity exercise.
You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it! Balsamic Marinated Flank Steak INGREDIENTS
BRAIN! Train Your
Inspired by FoodAndWine.com
• 1 cup extra-virgin olive oil, plus more for grilling • 1 3-lb flank steak • Kosher salt, to taste • Freshly ground pepper, to taste
• 2 garlic cloves, sliced • 1 tbsp fresh rosemary leaves • 1 tbsp dried oregano • 2 tbsp whole-grain mustard • 1/2 cup balsamic vinegar
DIRECTIONS
4. Remove steak from marinade and let excess marinade drip off. Sprinkle the steak lightly with salt and pepper. 5. Light grill and oil grates with olive oil. 6. 6. Grill steak over moderate heat for 10–12 minutes, turning halfway through, until steak is lightly charred and the internal temperature reaches 125 F. 7. Let the steak rest for 5 minutes. Thinly slice, drizzle reserved sauce, and serve.
1. Combine garlic, rosemary, oregano, mustard, and vinegar in a blender. Purée until garlic is minced. 2. Add oil and continue blending until creamy, then season with salt and pepper to taste. Reserve 1/4 cup. 3. Place steak in a ceramic or glass
baking dish and cover steak with the remaining marinade. Turn to coat the other side, cover, and let marinate in the fridge for at least 4 hours.
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