I've been sleeping good the past couple nights 😴; this morning I woke up energized 🔌 - even though my chest feels squeezed with bands of steel & my lungs burn with every breath I inhale & exhale: asthma & angina are minor issues. I'm still a bit shaky too (the joys of life, in WA State), so I took several breaks ⏱️ while shifting rooms and doing 4 small loads 🧺 of laundry … all of the activity was necessary, so "whatever it takes" was the Day's motto 😉
It was 39-degrees this morning - thankfully, no fog; and warmed up to 47-degrees the rest of the Day; so the busy activity, while winding me 🎈, did keep me kinda warm.
Yesterday, while Holland was in Kelso, I spread the over-sized afghan I am designing & crafting, out on the bed; & was pleased to note 👏 that all it needs done with it is the finishing striped panels 😁: this was one of the things that got shifted, this morning …
Before the Busy Bee activities, I enjoyed a flavorful Hazelnut coffee - and a light workout; I want to keep my workouts regular, no matter how I am feeling.
Whatever it takes.
Darebee offers free, science-backed bodyweight workouts that are proven effective for building strength, losing weight, and improving fitness. Recent 2024 research shows 11-minute bodyweight protocols can significantly improve cardiorespiratory fitness, while HIIT-based programs reduce BMI and body fat percentage.
Warm-Up: Begin with a gentle warm-up to increase blood flow and loosen joints:
The Standing Arm Crossover exercise is generally considered safe for a 69-year-old woman to perform, provided she is in good physical condition and has no pre-existing shoulder or arm injuries. However, it is important to perform the exercise with proper form and listen to her body. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise. Additionally, she should avoid the exercise if she has a history of neck or back problems, as it may put unnecessary strain on those areas.
The Shoulder Shrug exercise is generally considered safe for seniors, including a 69-year-old woman, as it focuses on strengthening the shoulder blades and upper back muscles. However, it is crucial to consult a healthcare professional before starting any new exercise routine, especially for individuals with pre-existing conditions or concerns.
The Darebee All Systems Red workout is a High Intensity Interval Training (HIIT) designed for upper body fitness 💪 It is a no-equipment workout that helps you get fitter faster, focusing on high-intensity interval exercises to improve cardiovascular fitness and strength. Examples of exercise form & movement is shown, following the workout sheet …
The Scissor Chops arm exercise is generally considered safe for a 69-year-old woman to perform, provided she follows proper safety guidelines. It's crucial to consult with a healthcare provider before starting any new exercise program, especially for individuals with preexisting medical conditions or injuries. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.
Bicep Extensions are safe for a 69-year-old woman to do. These exercises are designed to strengthen the biceps, which are essential for daily activities like lifting and carrying. They can be performed seated or standing, using light dumbbells, bands, or just bodyweight. It is important to perform these exercises with proper form and to warm up before starting. If the woman has any specific health concerns or limitations, it is advisable to consult with a healthcare provider to ensure the exercises are appropriate for her individual condition. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.
The Standing Phelps Chest Stretch is safe for a 69-year-old woman to perform. It is an effective exercise that can be performed at home and is designed to improve upper body strength while ensuring joint safety. The exercise focuses on controlled movements that can easily be integrated into her daily routine, making it suitable for seniors looking to build upper body strength. It is important to maintain good posture and breathing throughout each movement to minimize the risk of injury. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.
{{High Intensity Interval Training (HIIT) Benefits
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High Intensity Interval Training (HIIT) is a short, intense burst of exercise, usually carried out over a period of time that ranges from one to three minutes with a recovery phase between repetitions. Because HIIT brings heart rate, aerobic and cardiovascular performance to near optimal levels it delivers impressive results in improvement in body fat levels, increased aerobic performance, increased metabolism, lower insulin resistance and improved handling of stress.
HIIT also manages to provide the near perfect solution to those who have little time to exercise but still need to do something in order to maintain the physical fitness levels required for a healthy mind and body. Indeed, it appears that the cerebrovascular benefits of HIIT make it a prime form of exercise for delaying the onset of ageing in the brain as well as the body.
Brain Health and Mental Function
The research suggests that the high volume of blood flow, as well as the biochemical stress imposed by HIIT on the brain’s signaling pathways induce adaptations in the brain that include:
Increased neuroplasticity (the ability of the brain to form and reorganize synaptic connections) * Higher dendritic density (an increase in the brain’s signaling pathways) * Greater neuronal mass (the number of neurons in the brain) * Better cognitive functioning (the ability of the brain to recruit one or more brain regions in coherent, analytical thought affecting learning, memory and decision making) * Improved neurovascular coupling (the relationship between local neural activity and subsequent changes in cerebral blood flow) * Improved angiogenesis (the development of new blood vessels) * Reduced inflammation * Reduced arterial stiffness * Greater metabolic control
Brain health is a key component in delivering a better quality of life as we age. Exercise that benefits us in this specific area decreases the likelihood of reduced function due to ageing or crippling disease.
Stronger and Fitter in Less Time
Recent research carried out the University of British Columbia at Okanagan demonstrates that the physical benefits of HIIT workouts versus continuous moderate-intensity exercise that requires longer times and greater frequency are:
Increase in explosiveness, speed and agility * Improved cardiovascular health * Increase in peak power output * Higher aerobic performance * Better metabolic capacity * Faster fat reduction * Greater endurance * There is even evidence that HIIT helps combat and reverse type 2 diabetes, and can deliver significant health benefits to people suffering from obesity or cardiovascular disorders and increases muscle density in those who engage in it across all age groups and physical levels of fitness.
The mechanism through which HIIT training delivers such powerful results for such small investment in training time was discovered in a study undertaken by principal investigator Håkan Westerblad, professor at Karolinska Institutet’s Department of Physiology and Pharmacology which took muscle biopsies after HIIT sessions. The biopsies showed significant disruption in the calcium channels of individual cells within the muscle. Calcium channel disruption triggers strong adaptive response in individual cells and encourages the production of mitochondria that act as power plants within a cell. HIIT therefore causes adaptive changes at a cellular level that improve fuel efficiency and power output of muscle fibers.
HIIT: How Often and at What Age?
This begs the question: are there limitations in the number of times we could do HIIT and are there age restrictions that apply? Research carried out by the Department of Life and Health Sciences at the University of Nicosia, Cyprus and the School of Physical Education and Sports Science, National and Kapodistrian University of Athens, Greece indicates that three to four times a week is the maximum beneficial number of times HIIT should be engaged in for maximal results.
The reason for this lies in the mechanical damage suffered by the muscles during HIIT work which requires adequate rest in order to recover and improve performance. The recovery period will have to be adapted to each person’s recovery speed which differs according to a wide range of factors that include diet, medical history, sex and fitness level so it’s worth experimenting with frequency until you find what works best for you. That means that you might have to go down in the number of HIIT sessions per week but it is highly unlikely that you will go up.
Are there any age restrictions when it comes to HIIT?
A Mayo Clinic study that looked at changes to the skeletal muscles at a cellular level found that HIIT benefits individuals at any age and there is no upper limit that would stop people from doing it. The study revealed that HIIT may help reverse some of the ageing process by increasing the capacity of cells to express very specific genes as a result of adaptations they undergo because of the intensity of the HIIT workout.
When it comes to placing a lower age limit a recent study carried out Dr David Moreau, at the University of Auckland in New Zealand looked at the effects of HIIT on 318 young children between 7 and 13 years. The findings showed that in addition to the expected beneficial changes in cardiovascular fitness and strength, there were significant cognitive improvements experienced by all the children.
In addition, other studies have shown that short bouts of exercise alleviate some of the difficulties typically associated with Attention-deficit/hyperactivity disorder (ADHD) in children. The only stipulation for young children is that the HIIT session is between ten and twenty minutes long to account for their age.
Summary
HIIT training resets the body and mind, turning back the clock for older participants and significantly boosting the performance of both mind and body for younger ones. As with all forms of exercise it is best when it is tailored to age and ability to help reach and overcome existing limits without running the risk of exhaustion or overtraining.}}
The workout was beneficial, even though it was light.
This week my goal is to progress forward (even if at a turtle's pace 🐢), as peacefully and as healthily as possible - all the while, earnestly praying 🙏 to Almighty God ☝️ that the rain stops and the sun starts showing itself warmly, brightly, and for significant lengthy periods of time.
A few minutes ago, I posted a Holy Week reflection post 🕎📖✝️:
Today's earlier posting - IMMANUEL~Holy Week 2026 #2; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/immanuelholy-week-2026-2-castle-rock-wa.html
And now - I'm going to shut myself in my She Room; where I can spread my WIP out on the spare bunk, & comfortably work on it ✂️; find a movie to watch 💻🎬 without needing to use earphones (maybe yo-yo 😊 between movies and music tunes 🎶) … and unwind for the remainder of the evening.
Whatever it takes.
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