Pros & Cons To Utilizing HIIT Workouts To Hit Your Fitness Goals

This trendy exercise boasts many benefits including burning lots of calories and shedding excess fat in just as little as four minutes. 

The pros to HIIT training include:

  • Higher calorie burn
  • Boosts endurance
  • Increases metabolism
  • Helps regulate insulin levels
  • Shorter workouts
  • You don’t always need equipment

HIIT is a hard workout that requires a minimum of 9 out of 10 effort. This means your body will need more oxygen and you will burn more calories. You’ll also burn more calories after HIIT because your body continues to work to increase oxygen intake and restore normal levels of your body for a longer period of time.

The rest periods are essential to HIIT because your activity should be high. Activity is short bursts of intense activity that consume the body’s immediate source ATP (your body’s system for storing, transferring chemical energy). Your body will then work to metabolize more ATP during rest periods. You’ll feel out of breath if you do HIIT properly.

How can you burn lots of calories in a very short time? That sounds great, right?

There are downsides to HIIT and you should consider these before starting a new high-intensity fitness program.

You can never have too much of a good thing. HIIT is very intense, so it is best to do it only three times per week. These workouts should not be done too often as it can cause injury to your body as it may make it tough for your body to fully recover.

This type of training is not recommended for beginners. It is complex and requires proper warm up, form and cool down. Novice exercisers may not be able to maintain a high level of fitness and form, which could lead to injury. If you have a medical condition, HIIT is not recommended for you.

Because of its fast pace and complex moves, HIIT has a higher risk of injury. It’s easier to pull a muscle if you do fast-paced, poorly executed exercises. HIIT can cause joint strains and overuse injuries. Rest is important between sets and sessions.

Although HIIT is quick and easy, it’s important to get at least 150 minutes of moderate exercise per week. You won’t reach your goal if you only do short HIIT workouts. It is recommended to include low-to-medium cardio exercise as well as resistance training throughout the week.

Including HIIT into your exercise routine can help you achieve your goals for weight loss, toning, and cardiovascular health especially if you do not have a ton of time during busy weeks. HIIT workouts can be a game changer to your fitness regimen and in hitting your goals as long as you are cognizant of your body’s current abilities, proper form, and proper rest periods.

Oakland, CA Pain Management Clinic
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Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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