The popularity of high intensity interval training is on the rise but there is safety concerns with HITT training and workout. HIIT requires an extremely high level of subject motivation and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.
As you go about your HIIT workout routine, you might start to do any workout by ignoring your physical condition. Your health and safety is the most important thing during any exercise, and you should always apply these rules when you work out.
Concerns with HIIT Programs & Workouts
The obvious concern regarding High Intensity Interval Training is, of course, the intensity. You must be in relatively good health and at a respectable fitness level before tackling the demands of HIIT. That is not to say, however, that relative beginners can’t benefit from HIIT activities. It is important to know and accept your limits but there are so many options for workout disciplines, you can find those that create the least stress or discomfort.
For example, a stationary bike or swimming can be much easier for many people than running. Using resistance bands instead of weights presents another option that better suits some preferences and ability levels.
Intensity is measured differently for every individual and there are plenty of HIIT plans that allow you to get used to the demands of the program at your own pace. The beauty of HIIT is that is incorporates intense and moderate activity in a simple ratio so if you can’t sustain the hard work for 1 minute, aim for just 30 seconds and set your ‘recovery’ period accordingly.
Another area for concern with HIIT workouts is nutrition. It is important to understand not only your body’s overall caloric needs but also the sources of those calories in order to properly fuel your muscles for the demands you will place on them. HIIT creates much more complex physiological reactions within the body than traditional exercise routines.
As with any exercise program, you should consult with your health care professional before you begin to ensure safe, injury-free success.
How to keep health and safety during HIIT?
To reduce your safety concerns with HIIT training you:
- Warm up, stretch, and then cool down as part of your workouts.
- Listen to your body, if something hurts or doesn’t feel right, then stop.
- Drink plenty of water.
- If outdoors, then wear sunscreen and avoid the midday sun.
- If outdoors, always take a mobile phone with you and always let someone know where you are going.
- If outdoors, wear bright clothing.
- Work out if you are feeling unwell.
- Be impatient after an injury and rush back to exercise; be patient as it will
- pay dividends in the long run.
- Work out on an empty stomach.
- Exercise through pain.
and most importantly, never doubt yourself and always find the time to do one of my HIIT workouts. Based on the research, published in the American college of sport medicine, A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session.
This blend helps maintain or improve cardio-respiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
should I stop exercising while injured?
The first thing you should do if you injure yourself when you are exercising is to stop immediately! It is recommended for any sprains, inflations, bruising, or swelling that you apply ice therapy straightaway to the place of injury.
The effects of Ice therapy help to prevent the area from becoming stiff by reducing excess tissue fluid that gathers as a result of injury and inflammation. Whether it’s a torn ligament, bruising, or sore muscles, ice packs are easily popped into the freezer and then applied to protect your body from recurring pain and lasting damage. You should only ever apply ice therapy for 20 minutes, and never apply ice therapy:
- to areas of skin with poor sensation to heat or cold
- over areas of the body with known poor circulation
- if you have diabetes
- in the presence of infection
ACSM HIIT Guidelines
ACSM’s physical activity recommendations for healthy adults, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation.