EASTHAM — High Intensity Interval Training, known as HIIT, isn’t the kind of exercise regimen that one would automatically associate with the over-65 crowd, but the program has been hugely popular at the Eastham Senior Center since classes were introduced here three years ago.

Instructor Wendy Marinakis remembers being unsure there would be interest when she was asked to offer classes there. “The first couple of classes I may have gotten five people,” she says. Soon, participation “ballooned” to almost 30. There was a point when classes were too big for the center’s spacious activities room. The solution was to add more HIIT classes. Now there are sessions on Mondays, Wednesdays, and Thursdays.

“It’s good music in a nice setting with everybody together,” Marinakis says. She plays a mix of ’70s, ’80s, and ’90s tunes with catchy beats. The social component is a welcome part of the experience, says the senior fitness specialist, personal trainer, and health coach. And the HIIT workout is great for core strength, flexibility, and balance, she adds.

Council on Aging Director Dorothy Burritt took photos of the class when the program first started. More recent photos make it clear the classes get results. “I’ve seen a lot of people getting a lot stronger,” Marinakis says. “It’s super nice to see that transformation. It helps with bone density and blood pressure, and everybody is smiling.”

Participants at the Oct. 30 classes ranged in age from 60 to almost 88. Peter Burboeck, who turns 88 soon and lives in Eastham from early May to the end of October, said after wrapping up class that day that it was his last until spring. Although he modifies some of the moves, the workout, he said, is “really invigorating.”

Each HIIT class consists of circuits of three exercises with weights and one aerobic exercise. The aerobic segment may be jumping jacks, a high knee jog, or similar heart-rate-raising moves. Participants do each exercise for 40 seconds, with 20 seconds of energetic marching in between. That sequence is repeated three times and represents the first of three circuits.

The hour-long workout is challenging. “People breathe a sigh when it’s done,” Marinakis says. During class, Marinakis frequently reminds the group to modify exercises as needed. “If it hurts, don’t do it,” she says.

Exercises don’t get any easier about 45 minutes into the session, as the group begins the final circuit. One exercise, called the “woodchopper,” starts with a squat, then hand weights are swung low, and it’s back to a standing position as the weights come up above the head and to one side, with arms fully extended.

Lisa Goyette, who is 60 years old and a longtime veteran of HIIT, heaves 10-pound weights in each hand during the workout. When the hour is done, she and fellow class member Frank Hubacz, who is 71, head out to the pickleball courts.

Marinakis uses 8- and 10-pound weights as she leads the workout. “But I don’t recommend that,” she says. Some new participants work without any weights. On Oct. 30, most in the class were using one- to 5-pound weights.

Karen Dec, 64, uses 3-pound weights, but says she is about to step up to 4. She’s taking it slow to make sure she doesn’t aggravate a cranky lower back. “Wendy has offered some great advice,” Dec says.

The HIIT class winds down with several stretches. Some involve yoga poses such as planks and side planks with leg lifts. The cat-cow pose helps stretch out muscles while strengthening the back, arms, legs, and core.

“Over 60 percent of Eastham is 59 or older,” says Burritt, and “HIIT is intense, but this is a different day and age, and there are so many active older adults.” The aim is to help people remain “mobile, active, and aging well,” Burritt says.

Marinakis keeps the energy level high in this class. “She’s phenomenal,” says 68-year-old Sandy Meyer, who has been in the HIIT class for more than two years. “My butt and legs hurt for two days after the first time,” she says.

 

The HIIT program is free for Eastham residents, paid for by the Friends of the Council on Aging. Out-of-towners are also welcome and pay $7 per class.