HIIT not working for you? You may be making these mistakes

When it comes to exercise regimens, HIIT, or High Intensity Interval Training, is touted as one of the most common and effective. This exercise routine alternates short phases of intense exercise with periods of rest or low-intensity exercise. While HIIT can be effective for more than just helping you lose weight, it can also help improve heart health, strengthen your lungs, and keep you away from chronic disease. However, it must be done correctly. If your workout isn’t getting the results you want, you might be making these mistakes.

What is HIIT?

HIIT is high intensity interval training. It is a form of exercise that alternates short bursts of intense exercise with short periods of rest or low-intensity activity. A study published in the journal Environmental Research and Public Health states that repeated short bursts of intense activity are performed at “near maximal” or “full” effort. These bursts usually last from 30 seconds to 4 minutes. This is followed by periods of lower-intensity exercise, such as slow walking or jogging, explains fitness expert Dhruva Sivakumar. Some examples of HIIT include sprinting, burpees, jumping jacks, rock climbing, and resistance exercises like push-ups and squats.

How does HIIT help you?

There are many benefits when it comes to HIIT. Here’s a quick rundown of how HIIT can help your body.

• Can be done quickly: These are time-efficient workouts, often lasting 10-30 minutes. So you don’t have to carve out hours in your busy schedule.
• Increases metabolism: These workouts can increase your metabolism, which will result in burning more calories even after the workout. This will help you lose weight faster.
• Better heart health: Regular HIIT workouts can strengthen your heart and lungs. It helps improve cardiovascular health by strengthening the heart muscle. This increases the pumping efficiency of the heart, allowing it to pump more blood with each beat.
• Increases muscle strength: When it comes to muscular endurance and strength, HIIT can help build muscle mass and improve your overall fitness level. These workouts trigger the release of growth hormone, which plays a critical role in muscle growth and repair.
• Reduces the risk of chronic diseases: Regular exercise can help reduce inflammation in the body. Chronic inflammation is linked to a variety of diseases, including heart disease, cancer and arthritis.

What are some common mistakes people make when doing HIIT?

While HIIT can help us in many ways, there are some common mistakes that people make with this workout. Here are some of them:

1. Ignoring adequate rest between exercises

Not getting enough rest between exercises can lead to fatigue and injury, while too much rest can reduce the intensity and effectiveness of your workout. Adequate rest is an important part of HIIT. This helps us get more out of our workouts. A study published in the Journal of Exercise Science & Fitness states that work-to-rest ratios of 3:1 and 2:1 can improve aerobic power.

How to prevent:

• Follow a structured HIIT training plan that includes proper rest intervals. A typical work-to-rest ratio is 1:1 or 2:1, depending on your fitness level.

2. Neglecting warm-up or cool-down

A good warm-up has been shown to improve performance during exercise, according to this study published in the Journal of Strength and Conditioning Research. Without a proper warm-up, muscles and joints are less prepared for any intense activity, leading to an increased risk of injury. Recharging helps keep your muscles flexible and prevents them from straining after a workout. Without them, muscles can stiffen, which can reduce flexibility over time.

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How to prevent:

• Spend 5-10 minutes doing light cardio, such as jogging or cycling, and stretching, such as leg kicks or arm circles, to prepare your body for high-intensity exercise.
• Perform less intense versions of the exercises that will be performed during the HIIT workout during the warm-up to prepare the body for the high-intensity style of training.

3. Overwork

High-intensity interval training puts a lot of stress on the body, and pushing yourself too hard can lead to burnout or injury during your workout. This can lead to reduced performance. A single session of HIIT can also lead to exercise-induced muscle damage, according to this study published in the journal Environmental Research and Public Health. A common mistake is to think that more is always better. This eventually leads to fatigue, injury, and loss of motivation or enjoyment from exercise.

How to prevent:

• Limit your HIIT sessions to 3-4 days per week, with at least one recovery session between each HIIT session. Incorporate strength training and stationary cardio on other days to include a well-rounded fitness program.

Things to keep in mind while doing HIIT

If you want your HIIT workouts to go well, make sure you follow these points:

• Training pace: Avoid pressing too hard too quickly. Start at a comfortable intensity and gradually increase the intensity.
• Prioritize form over volume or reps: It is important to focus on exercise technique rather than speed or intensity to prevent injury.
• Pay attention to body signals: If someone feels dizzy, tired, or in pain, take a break or adjust the intensity.

Summary

While HIIT workouts can be incredibly effective, these common mistakes can hinder our bodies. Things like overtraining, which can lead to injury and burnout, neglecting proper warm-up and cool-down routines, which can increase the risk of injury, and poor form during exercise can also reduce their effectiveness and potentially lead to injury. HIIT involves periods of rest in between when the person engages in less strenuous activity. It should not be taken lightly. By avoiding these common mistakes, you can get the most out of your HIIT workouts and reach your fitness goals.