High-intensity Training, Good or Bad?
High-intensity Training are designed to burn fat and build muscle fast by stressing muscles more than other workouts.
High-intensity interval training, better known as HIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work.
These cycles are repeated several times and can include a variety of exercises in each round. HIT workouts can include the use of a stationary bike, treadmill, bodyweight, kettlebell, dumbbells, or jump rope. Another type of HIT workout you may have heard of is called Tabata.
The reason for its popularity is that it gets you results and is very time efficient, but lets take a deeper dive.
Pros
Great for calorie burning – if your goal is to burn the most amount of calories in a short amount of time then HIIT is for you. High-intensity training can lead to increased calorie burn even after the workout is over, known as excess post-exercise oxygen consumption (EPOC). Studies have shown high intensity exercise can burn up to 30% more calories than steady state exercise like cycling or walking.
Improves cardiovascular health – It can enhance heart health and improve VO2 max, the maximum amount of oxygen your body can use during exercise. It can also help lower blood pressure and improve cholesterol levels, which can improve heart health.
Time efficient – the average HIIT session is 15-30 minutes, meaning if you have limited time or can’t make it to the gym, it’s a great option to add to your exercise routine.
Muscle growth – These workouts often involve strength training, which can help increase muscle mass and improve metabolic rate.
Cons
Risk of injury – Due to the high intensity, incorrect posture or excessive fatigue can easily lead to sports injuries such as muscle strain and joint injury. The best advice is to start slowly and work your way up. But more importantly, always exercise with good posture and stop when you feel yourself starting to get tense and lose shape.
Overtraining – Lack of adequate recovery time can lead to health risks such as mitochondrial dysfunction and decreased glucose tolerance. Some recommend doing 20–30 minute HIIT sessions 2–3 days a week, with 24–48 hours of rest in between. You can also mix HIIT with active recovery days, like walking or yoga.
Not for Everyone – It may not be suitable for beginners or people with certain health conditions. It is important to listen to your body and consult a medical professional when needed.
Conclusion
All in all, HIT is worth adding to your exercise routine, but it probably shouldn’t be your primary form of exercise. HIT workouts are generally recommended three times a week. Combining strength training with lower-intensity exercises like yoga and Pilates can create a balanced exercise plan.
