HIIT for women in their 30s

High-Intensity Interval Training (HIIT) can be highly beneficial for women in their 30s. Andrew Huberman and Dr. Stacy Sims discuss the optimal approach for this demographic on the Huberman Lab.

Key Points for HIIT in Women in Their 30s:

1. Avoid Moderate Intensity: Moderate intensity workouts can raise cortisol levels without providing the benefits of high-intensity workouts. True high-intensity work, involving 1 to 4 minutes at 80% or more of maximum effort, or 30 seconds of full effort sprints, are more effective 1.

2. Lactate Production for Brain Health: Starting high-intensity training early can support brain health through lactate production, which is crucial for cognitive function and may reduce the risk of cognitive decline later in life. High-intensity workouts should be incorporated to maintain anaerobic capacities and brain lactate metabolism 2.

3. Balanced Routine: Combining 3 to 4 sessions of resistance training with 1 to 2 sessions of high-intensity interval training per week is optimal. This balance helps in building strength, muscle, and improving overall fitness 3.

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     1

     Cardio vs. Resistance

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     2

     Fun in Fitness

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     3

     Training for Longevity

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     4

     High Intensity Training

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4. Effort and Recovery: Effective high-intensity interval training involves maximal effort for short durations followed by adequate recovery. For example, 30 seconds of all-out effort followed by 2-3 minutes of recovery 4.

Women in their 30s should focus on true high-intensity interval training combined with structured resistance workouts for optimal body composition and longevity benefits.

Here are some examples of HIIT workouts provided by Andrew Huberman and his guests:

Running-Based HIIT:

1. Track Intervals:

   • Sets: Four to eight sets
   • Effort: 1-4 minutes at 80% or more of maximum effort
   • Recovery: Variable, such as walking half a lap between efforts 1.

2. Sprint Intervals:

   • Effort: 30 seconds all-out effort (e.g., on a rower, bike, running)
   • Recovery: 2-3 minutes to fully recover for the next effort
   • Repetition: Repeated 3-6 times 2.

Gym-Based HIIT:

1. Every Minute on the Minute (EMOM):
   • Round: 10 deadlifts (moderate intensity), followed by 8 thrusters, 10 kettlebell swings, and some core exercise (e.g., toes to bar)
   • Work: Each exercise is performed within a minute with 10 seconds transition, and 1-minute full rest after completing all exercises
   • Sets: Repeat this circuit 3 times 1.

Mixed Movements for Aerobic Conditioning:

1. One-to-One Ratio HIIT:
   • Format: Run a mile, rest for an equivalent time (e.g., 7 minutes of running, 7 minutes of rest)
   • Repetitions: 4-7 miles of total work
   • This develops both aerobic and anaerobic systems, which can help achieve longer endurance goals like half-marathons 3.
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       1

       High Intensity Explained

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       2

       High Intensity Training

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       3

       High-Intensity Training

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       4

       Sprint Training Insights

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Equipment-Based HIIT:

1. Air Bike or Assault Bike:
   • Effort: All-out sprints for 20-30 seconds
   • Recovery: 10-second low intensity or complete rest
   • Repetition: These sessions typically last for a few rounds, ensuring full effort in each sprint without compromising intensity to injury risk 4.

These examples highlight the importance of combining intense effort with adequate recovery to maximize the benefits of HIIT while minimizing the risk of injury.