Take a minute to learn two high intensity interval training truths and wow your fitness friends with your most impressive body part – your brain.
HIIT MYTH: HIIT should take the place of your other cardio workouts.
With all the benefits of high-intensity interval training, you might wonder if it’s time to ditch your other cardio workouts in favor of an exclusive HIIT regimen. Not so fast, say the experts. Use HIIT for crosstraining, not as a replacement for all cardio. “It’s not an either/or proposition,” according to Martin Gibala, PhD, a professor in the department of kinesiology at McMaster University in Hamilton, Ontario, Canada. The best approach is to weave HIIT into your existing schedule as a way to rev up fat loss and fitness gains. And keep in mind it’s possible to get too much of a good thing – that’s where the risk of overtraining lies. “HIIT should not occur on a daily basis,” says Pete McCall, MS, an exercise physiologist with the American Council on Exercise in San Diego, California. “Do it two to three times a week with at least 48 hours of recovery between training sessions.” And don’t skip your workout on off-days; opt for a lower-intensity routine instead.
HIIT MYTH: Interval training is only for the super-fit.
If you’re at an intermediate level of fitness, you can still benefit from interval training, but heed this advice from McCall: To avoid injury and boost your overall success, kick off your HIIT workout with moderate-intensity work intervals, gradually ramping up intensity over eight to 12 weeks with two to three weekly workouts. “This allows your body to adapt to the demands of HIIT,” he says.
As an example, McCall suggests jogging for three to five minutes (work interval) then walking for three to five minutes (recovery) as your initial interval pattern. As the weeks progress, gradually increase your running intensity during your work intervals as you simultaneously advance from walking to jogging during your recovery, or active rest, intervals.
If you are just starting out on an exercise program and want to give HIIT a try, be sure to visit your doctor first to determine when and if you can participate in this method of training.
By: Amanda Vogel
HIIT MYTH: HIIT should take the place of your other cardio workouts.
With all the benefits of high-intensity interval training, you might wonder if it’s time to ditch your other cardio workouts in favor of an exclusive HIIT regimen. Not so fast, say the experts. Use HIIT for crosstraining, not as a replacement for all cardio. “It’s not an either/or proposition,” according to Martin Gibala, PhD, a professor in the department of kinesiology at McMaster University in Hamilton, Ontario, Canada. The best approach is to weave HIIT into your existing schedule as a way to rev up fat loss and fitness gains. And keep in mind it’s possible to get too much of a good thing – that’s where the risk of overtraining lies. “HIIT should not occur on a daily basis,” says Pete McCall, MS, an exercise physiologist with the American Council on Exercise in San Diego, California. “Do it two to three times a week with at least 48 hours of recovery between training sessions.” And don’t skip your workout on off-days; opt for a lower-intensity routine instead.
HIIT MYTH: Interval training is only for the super-fit.
If you’re at an intermediate level of fitness, you can still benefit from interval training, but heed this advice from McCall: To avoid injury and boost your overall success, kick off your HIIT workout with moderate-intensity work intervals, gradually ramping up intensity over eight to 12 weeks with two to three weekly workouts. “This allows your body to adapt to the demands of HIIT,” he says.
As an example, McCall suggests jogging for three to five minutes (work interval) then walking for three to five minutes (recovery) as your initial interval pattern. As the weeks progress, gradually increase your running intensity during your work intervals as you simultaneously advance from walking to jogging during your recovery, or active rest, intervals.
If you are just starting out on an exercise program and want to give HIIT a try, be sure to visit your doctor first to determine when and if you can participate in this method of training.
By: Amanda Vogel
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