The Lowdown On High Intensity Training
When it comes to working out, especially from home, high intensity training comes up a lot! It's quick, simple, rarely requires any equipment and uses time effectively to get your heart rate up and supposedly 'torch fat' as many seem to claim.
High intensity training does actually come in many shapes and forms and isn't always about jumping around your front room for 20 minutes but the type I want to talk about today is the one sold to you by lots of trainers, and non-trainers, out there. The one that most of you will know as HIIT.
What is HIIT?!
HIIT is a form of cardiovascular exercise. A typical high intensity session ideally wouldn't last any longer than 30 minutes, including a warm-up. It isn't a walk in the park and if you've ever done it before you'll know it really does take it out of you.
HIIT training leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continuous exercise. This means that after you have finished exercising, your body will continue to burn calories at a higher rate than normal. There have also been studies done which show that HIIT is a great way of improving your VO2 Max. This is basically a measurement of your aerobic capacity and is the maximum rate your lungs, heart and muscles can effectively use oxygen during exercise.
Sounds good right?! Just continue reading...
HIIT definitely has it's place but there are a few things you need to be aware of...
HIIT training leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continuous exercise. This means that after you have finished exercising, your body will continue to burn calories at a higher rate than normal. There have also been studies done which show that HIIT is a great way of improving your VO2 Max. This is basically a measurement of your aerobic capacity and is the maximum rate your lungs, heart and muscles can effectively use oxygen during exercise.
Sounds good right?! Just continue reading...
HIIT definitely has it's place but there are a few things you need to be aware of...
Joint, Muscle and Nervous System Stress
As you can imagine, all the jumping around can put huge strain on your joints, muscles and nervous system which isn't a good thing, especially if you are overweight. Now I'm not saying that everyone who performs high intensity training is going to have any issues arising from the above but, it certainty has an effect. People who perform HIIT several times a week are more at risk of developing problems due to amount of stress you're putting on your body. Again, not all HIIT is necessarily high impact but, for the most part it is sold that way and is what you are used to.
Higher Risk of Injury
Yes, you are at a much higher risk of becoming injured, surprised?! The most common ones being knees, shoulders and lower back.
Taking it back to the first point, the high impact nature of most HIIT can lead to injuries. A study published in the Orthopaedic Journal of Sports Medicine found that 19.4% of people who take up HIIT regularly become injured within 6 months.
Taking it back to the first point, the high impact nature of most HIIT can lead to injuries. A study published in the Orthopaedic Journal of Sports Medicine found that 19.4% of people who take up HIIT regularly become injured within 6 months.
Suppressed Immunity
Yes, that's right, your immune system takes a huge hit when it comes to high intensity training. A study in the Journal of Strength and Conditioning Research, which took athletes and put them in two groups; HIIT and lower intensity training, showed that the athletes who performed high intensity training resulted in a significantly suppressed immune system after just one week of high intensity training. Not ideal in the current situation we are in in the world is it really...
It's Not The Answer to Fat Loss
As much as most people want this to be true and unfortunately many trainers will tell you it is, it simply isn't. There is no doubt high intensity training is a very time-efficient way of training and burning calories and you may see an ever-so-slight change in fat loss but, it tends to be very small relative to what you can achieve by making dietary changes. This applies for all exercise, not just high intensity training.
Your diet is where the focus needs to be for effective, long-term fat loss.
Your diet is where the focus needs to be for effective, long-term fat loss.
Most People Just Simply Aren't Made For It
The reality is high intensity training isn't for everyone and shouldn't be performed by most.
Overweight? Do you really think you should be putting any more stress on your joints?! It isn't going to lead to fat loss for you. You need to focus your energy on what you're eating, not how many burpees you can do in 40 seconds. I'm not saying don't do some high intensity training, especially if you do really enjoy it, but tone it down a little.
High intensity training will get your heart rate up and you will sweat, that's about it. It doesn't burn fat, it doesn't build muscle (it puts stress on them) and it doesn't really teach you anything about movement, exercise and why you're doing it.
If you really love it or your goals are around increasing cardiovascular fitness and/or improving VO2 max then great, carry on!
Don't be the sheep that follows the crowd and follows a trend. Do what's right for you.
If you're doing it because your PT says it's the way to fat loss then it's time to find a new personal trainer.
Amie xx
Overweight? Do you really think you should be putting any more stress on your joints?! It isn't going to lead to fat loss for you. You need to focus your energy on what you're eating, not how many burpees you can do in 40 seconds. I'm not saying don't do some high intensity training, especially if you do really enjoy it, but tone it down a little.
High intensity training will get your heart rate up and you will sweat, that's about it. It doesn't burn fat, it doesn't build muscle (it puts stress on them) and it doesn't really teach you anything about movement, exercise and why you're doing it.
If you really love it or your goals are around increasing cardiovascular fitness and/or improving VO2 max then great, carry on!
Don't be the sheep that follows the crowd and follows a trend. Do what's right for you.
If you're doing it because your PT says it's the way to fat loss then it's time to find a new personal trainer.
Amie xx