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Strength training for seniors - yes

The results from this study Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults:

" A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement
could potentially reduce the risk of falls and fracture in older adults".

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The health benefits of interval training - one study

A recent New York Times article How 1-Minute Intervals Can Improve Your Health reported on the benefits of High Intensity Interval Training (HIIT). The subjects exercised on a stationary bike. There were two groups of subjects, unfit subjects and cardiac patients Plus a control group. The results:

"Despite the small time commitment of this modified HIIT program, after several weeks of practicing it, both the unfit volunteers and the cardiac patients showed significant improvements in their health and fitness.