For this to occur, you must crank your heart rate to 90%–95% of its max, which you cannot sustain for ,” says McCombs. “The goal is to get your body working anaerobically, or without oxygen. If you try to make the hard intervals too long, for example, by default, the intensity will have to drop, which defeats the purpose of the workout. To help ensure our HIIT workouts are safe and effective, our experts shared the following common myths and misconceptions about HIIT, explaining the facts and science to set us straight.īoth of our experts say that when it comes to HIIT, more is not necessarily better. Lastly, even if you are fit and work out frequently, ease into this HIIT workout routine by selecting just some of the exercises, and gradually increase the length of your hard intervals and shorten your rest periods as your fitness progresses. It’s always best to nix an exercise or stop a high-intensity interval early if you start to fatigue to the point that your form suffers. It is important that your body is healthy and that you use proper footwear and technique to prevent injury. HIIT-compatible exercises are often high-impact moves, involving jumping or explosive movements. Most of the exercises described here are not safe if you have any musculoskeletal injuries. Always think form over speed.” In other words, while you can engage in HIIT at any point in your fitness journey-even if you’re a beginner-you must choose exercises you can do with correct technique in order to keep your body safe. It’s a lot more effective to go easy at first to suss things out and then slowly ramp up the intensity as the body gets used to this style of training. “Be sure to train to your own body’s capabilities. The intensity of how you train during these workouts is hugely important and is what differentiates HIIT from other forms of training, although that does not mean more is better,” notes Geddes-Smith. “ HIIT involves training at a very high intensity for a short period of time, resting to allow the heart rate and breathing to reduce, then jumping straight back into the exercises again.
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