When Combined, High-Intensity Interval Training and Resistance Training Benefits Older Women Most

A recent study has revealed that high-intensity interval training (HIIT), when combined with resistance training (RT), significantly benefits older women by reducing key cardiovascular risk factors such as blood pressure and arterial stiffness. Conducted with 92 socioeconomically vulnerable elderly women in Bauru, Brazil, the study compared various low-cost exercise programs to determine the most effective approach for improving cardiovascular health.

The study was published in the European Journal of Preventive Cardiology and conducted by researchers from the São Paulo State University’s School of Sciences (FC-UNESP) in Bauru. It found that HIIT combined with RT was the most effective in lowering systolic blood pressure and reducing arterial stiffness—both critical indicators of cardiovascular health. While all exercise programs tested (including RT alone and moderate-intensity aerobic training combined with RT) improved functional performance like handgrip strength and mobility, only the HIIT and RT combination maintained these improvements long-term.

HIIT involves short bursts of intense exercise followed by brief recovery periods, a method that forces constant adjustment of blood vessels, leading to enhanced cardiovascular benefits. According to the researchers, this constant vascular adjustment during HIIT may be responsible for its superior impact on reducing arterial stiffness.

“The lack of improvement in cardiovascular parameters for the groups that performed RT alone or moderate-intensity aerobic training combined with RT suggests that HIIT was responsible for the improvement in blood pressure and arterial stiffness,” said Emmanuel Ciolac, PhD, a professor at FC-UNESP and author of the study. “The superiority of HIIT may have been due, at least to some extent, to the need for constant adjustment of blood vessels during interval training.”

The study's findings underscore the importance of integrating HIIT with resistance training into exercise regimens for older women, particularly those from vulnerable populations. The researchers hope these insights will guide public health policy and contribute to better cardiovascular outcomes for high-risk groups.