![]() ![]() The following workout is very similar to a classic HIIT circuit, only without the high-impact exercises. If you’ve been wanting to try a HIIT routine but have avoided it for fear that it would place too much pressure on your body, this routine is for you. These high-impact exercises are particularly intimidating and dangerous for those with prior ankle, knee, hip, or lower-back injuries, as these repetitive joint jolts can quickly lead to new injuries. So as effective as these workouts are at getting (and keeping) you in shape, they aren’t compatible with everyone’s cardio, strength or balance abilities. That’s something cardio alone won’t do.Ī typical HIIT circuit is built around activities that make your heart rate soar, such as jumping. These routines keep the muscles moving and heart rate elevated from start to finish, which is why they pack such a powerful punch at burning mega calories, molding major muscle groups, and revving up the metabolism to torch fat long after exercise is done. Routines require an all-out effort, brisk pace, with brief rest breaks between exercises. The time for recovery allows you to regain energy so you can push yourself to the max during. High-intensity interval training, also known as HIIT, has become a popular pick for those wanting to get fit fast. HIIT involves short periods of work followed by rest periods. Though 1-2 days per week involving max effort sprints is likely fine.Īnd remember, if you don’t recognize your body is fatigued and ignore the warning signals, you immediately increase your own risk of injury.Do you want an intense fitness routine that won’t hurt your joints? From a recovery and fatigue management standpoint, it’s just smarter to use other methods of exercise. This is actually why high caliber sprinters do not perform max effort intensity sprint work every single time they train. ![]() This is why, at Accelerate, we opt for modalities that allow for lower impact like rowing, biking, battle ropes, skierg and many other exercises/movements. For example, like a heavy leg day, sprinting can place a large amount of stress on the hamstrings which play a critical role in the eccentric part of a sprint. While sprinting can be an excellent modality for HIIT, it also comes with a higher risk of injury than other common modalities. It refers to the level of performance that one is able to work at.) (Side rant: High intensity does not refer to how hard something feels. ![]() For performance improvements, true HIIT reigns supreme, because with ample rest the human body can express higher levels of anaerobic performance. And while all forms of interval training can be difficult and burn calories in a time efficient manner, they don’t all produce the same training performance adaptations (fancy fitness words for results). For example, tabatas are a popular form of interval training that are not considered HIIT. In that scenario we would just call it interval training. This research found that inserting 3 to 5-minute rest intervals into a period of steady state training at medium to high intensity levels improved the time. They do this because when you take longer rest you will inevitably be able to perform at a higher intensity for more rounds.Īnything below a 1:2 work to rest ratio is technically not considered HIIT. In real life, many sports specific athletes use higher work to rest ratios than than 1:6. Why “so much” rest (quotes to emphasize what we know you’re thinking)? Because without ample rest, there is no way you can push yourself to true max capacity. Sprint intervals/anaerobic capacity: the recovery period can be 10-20x longer than the work interval (1:10-1:20 work to recovery ratio) Anaerobic endurance/. The work to rest ratio is at the lowest 1:2 and up to a high of around 1:6. HIIT (high intensity interval training) challenges you with short bursts of high intensity work followed up by ample rest.
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