These days the goal for most fitness gurus is to receive optimum results as quickly as possible. With that mindset, high-intensity interval training programs have become all the rage. The notion behind this type of training is that you get as good of a workout as you would performing moderately paced exercises in half the time.
At first glance, this type of training seems to be ideal for people with busy schedules who want to work out but don’t have a lot of time to do so.
High-intensity interval training, or HIIT which it is commonly referred to as, is a workout program that uses short intervals of exercise performance and rest periods to gain fitness. This type of training can be used for virtually any type of exercise. For example, if you were on the treadmill, rather than starting with the lowest pace and working your way up, with this type of training you would jump right into a higher pace.
the hiitcalls for a 5 minute warm up before every session. Keeping with the treadmill example, you might warm up for 5 minutes by stretching and/or running in place. Then you would jump right onto the treadmill at a seemingly high speed for 1-2 minutes. Then you would recover for about another 1-2 minutes followed by another 1-2 minutes on the high-speed treadmill. These intervals are referred to as speed and recovery. The speed interval is simply performing the exercise of your choice at a high level of intensity, while the recovery interval is a brief rest period in between exercises. Fitness professionals suggests that those who train using the hiit training method complete at least 3-4 intervals alternating between speed and recovery after a 5 minute warm-up and followed by a 5 minute cool-down.
Although some believe that there are many perks linked to the hiit, with the most obvious benefit being saving time, there are also a few risks associated with this type of training program. Listed below are a few of most common risks associated with HIIT.
Musculoskeletal Injuries: Performing basic exercises at high levels of intensity is not for everyone. People who are just entering into the world of physical fitness and who would not deem themselves as already fit”, should start off with low intensity workouts. Attempting to do too much too fast can lead to an abundance of unforeseen musculoskeletal injuries.
Heart Issues: Heart issues associated with HIIT are often due to a lack of rest and recovery. Because HIIT is so intense, it is not meant to be performed on an everyday basis. Not only are the recovery intervals essential during the actual workout, but resting for a day or two in between sessions is also a vital part of the body’s ability to recover.
Breathing Complications: HIIT is not an ideal training method for individuals who suffer from asthma or other breathing conditions. During the speed intervals, your body is working “overtime” to perform each exercise. As a result, your airways are being forced to try to keep up which can often lead to complications including shortness of breath and even chest tightening.
Although HIIT seems like a god-send for the average busy person, it is important to keep in mind the risks associated with such an intense training method. Before starting a program of this nature be sure to consult your localphysician. Misuse of high-intensity programs like this one can often lead to physical impairments. For information on how RPI can aid in your recovery from injuries associated with HIIT or other high-intensity programs, contact ushere.