Effects of HIIT in Older Adults

Participants engaged in High-Intensity Interval Training (HIIT) sessions three times per week, each lasting 60 minutes. Sessions included a 10-minute warm-up, a central HIIT block with cycles of aerobic exercises performed at high intensity (30-60 seconds) alternated with active recovery (60-90 seconds), followed by a 10-minute aerobic functional segment and a 10-minute cool-down with stretching. Exercises included modified jumping jacks, stationary marching, high knees, squats, and functional movements tailored to the participants' physical capacity. Training intensity was monitored using the Borg Rating of Perceived Exertion scale, targeting 13-17 during effort phases and 9-11 during recovery.