According to fitness experts, high-intensity interval training (HIIT) is an interval training and cardiovascular exercise technique that consists of short recovery periods. Moreover, high-intensity interval training is associated with weight loss, lower BMI, reduced cholesterol levels, and improved athletic performance.
HIIT is typically comprised of a warm-up session followed by several repetitions of high-intensity exercises separated by medium-intensity exercises for recovery and then a cool-down period. The various activities performed during high-intensity intervals vary. Therefore, the number of repetitions and the length of the session entirely depends on the exercises involved.
Nonetheless, a new survey shows that HIIT contributes up to four million yearly injuries worldwide. This means that if not correctly performed, high-intensity intermittent exercises can result in severe injuries, which include muscle tears, concussions, and bone fractures. Furthermore, statistics show that most HIIT-related injuries occur among inexperienced exercisers. New exercisers lack the flexibility, mobility, core strength, and muscles to perform HIIT workouts.
Here are some tips on how you can minimize HIIT-related injuries:
Build A Foundation of Fitness
Before jumping into high-intensity interval training, plan some sessions to boost your fitness. These sessions should aim at promoting your flexibility, improving mobility, and developing core strength. At this point, you should also consider adding performance boosters to help complement your diet and training routine. You can get them from 120kgs.org at a great price and you’re assured of their quality.
By doing this, you will have created a road map to transit from being inexperienced to a HIIT expert.
According to some fitness journals, serious injuries occur when inexperienced people try to achieve hardcore HIIT exercise sessions.
Spare Some Time for Recovery
To get the best results from HIIT, you should put more time into recovery than you do in training sessions. Recovery periods help your body to rest and generate more energy for the next training session. In addition, it reduces the risk of injury.
Don’t Ignore the Warm-Ups
Like with any other exercise, warm-ups are essential before beginning your HIIT session. Therefore, before working out, adequately warm up and stretch to improve blood circulation to the muscles and boost mobility. Warming up also prepares your muscles for any physical activities.
Watch Out Any Form of Pain
Pain is a sign that you are either not doing the right thing or of an injury waiting to happen. If you feel any pain when doing high-intensity interval training, slow your pace or stop doing the exercises.
The saying “no pain,no gain” can be misleading, resulting in severe pain and discomfort.
Don’t Lift Too Much Too Often
To prevent injuring your shoulder and arm muscles when doing HIIT, be careful how much and how often you lift weights. Lifting too much too often strains your muscles, which may result in a rupture.
Benefits of HIIT
- Based on research, here are some significant benefits of embracing HIIT in your training program:
- Burns fat and excess calories within a short period.
- Boosts your metabolic rates even hours after training.
- Builds and strengthens your muscles.
- Minimizes the risk of related heart conditions.
As they say, prevention is better than a cure. Always exercise caution whenever you’re participating in HIIT. Always ensure that you partake in a warm-up session before kickstarting your routine. This will help to activate your muscles in readiness for intense physical activities.
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