High-intensity interval training (HIIT) has gained mainstream popularity among young fitness enthusiasts in recent years. It involves short bursts of powerful activity followed by brief rest periods. According to Evan Bass Men’s Clinic, many individuals prioritize HIIT as it delivers optimal output in minimum time. However, like any training, it offers several health benefits. However, they have certain risks. Knowing both sides helps people make objective choices for their overall well-being.
Benefits of HIIT
- One of the most appealing benefits of HIIT lies in its efficiency. High productivity helps achieve fitness goals in minimal time, as opposed to traditional workouts. Short training sessions of 20 to 30 minutes are more than enough to boost cardiovascular health.
- The intense nature of HIIT is great for weight loss by burning calories rapidly. Even after high-intensity burst training, the body keeps on burning calories due to its afterburn effect.
- HIIT is proven to be effective in building strong muscle. The brief intervals challenge muscles and build strength. Additionally, it can improve endurance, making paced lives easier.
- HIIT equally contributes immensely to building lively heart health. Studies reveal that regular practice, considering the recovery period, is ideal to lower blood pressure and improve circulation. It can also contribute to insulin resistance.
Risks of HIIT
- The risks associated with HIIT include injury when performed incorrectly. Inappropriate and intense motion could have damaging effects on the joints, muscles, and ligaments. Pushing above capacity can also be a problem for beginners.
- Another risk, overtraining, can lead to exhaustion when done too often, considering the intensity of HIIT. The body also demands rest to recover, and ignoring it may result in burnout.
- Stress can also develop into HIIT situations. This involves a sudden blast of intense nature and may prove to be dangerous for a person already suffering from some kind of heart disorder. Make sure to get advice from medical personnel to determine safe workout sessions, rather than HIIT.
Potential Workouts to Avoid Risks
To minimize risks, it is essential to select the appropriate type of HIIT.
- Beginners should steer clear of intricate and high-impact movements such as jump squats or burpees. These moves put pressure on the knees and ankles.
- Instead, low-impact HIIT workouts are safer. Cycling intervals are a great option. The alternating pattern of fast pedaling and slower recovery ensures that cyclists reap cardio benefits without putting excessive pressure on joint systems.
- Swimming intervals are an option. Water supports the body, relieving pressure on joints. Short pool sprints followed by slow swimming are beneficial while staying safe.
- Walking or jogging intervals work well, too. One can alternate between brisk and slow walking. Over time, it can be considered light jogging with walking.
- Bodyweight exercises can be adjusted. Instead of jump squats, one can do simple squats, taking short breaks in between. Instead of burpees, they can do step backs with push-ups.
- It is also wise to perform HIIT workouts no more than two or three times per week. They prevent injuries and burnout by allowing muscles to rest and repair. Incorporating stretching or yoga on rest days can aid in recovery.
HIIT workouts are so effective and offer numerous benefits. However, it has risks, especially for the novice or people with pre-existing health conditions in the opinion of experts at the Evan Bass Men’s Clinic. For beginners and the elderly, it is wise to consider low-impact workouts.
