"The method thereby relies on 'the anaerobic energy releasing system almost maximally'."
Advice on how to perform HIIT workouts safely and minimize the risk of injury.
Warm-up and cool-down: A proper warm-up is necessary to prepare the body for the high-intensity workout and reduce the risk of injury. A cool-down is essential to bring the body back to its normal state and prevent muscle soreness.
Proper form: Proper form and technique are crucial to prevent injury and get the most out of the workout. It is important to learn the proper form for each exercise before starting.
Injury prevention: HIIT workouts can be high impact and put stress on the joints, muscles, and bones. Proper form and technique can help prevent injuries, but other precautions such as appropriate footwear, hydration, and rest also need to be considered.
Nutrition: A balanced and healthy diet is essential to fuel the body for the high-intensity workout and aid in recovery after the workout.
Hydration: Proper hydration is crucial to prevent dehydration and heat-related illnesses during the high-intensity workout.
Rest and recovery: Rest and recovery are important to prevent burnout, muscle soreness, and injury. Overtraining can lead to exhaustion and injury.
Modifications: Modifications can be made to the workout to tailor it to an individual's fitness level and prevent injury. Lower-impact options for high-impact movements are available.
Gradual progression: Gradual progression is important to improve fitness and prevent injury. Starting with lower-intensity workouts and gradually increasing the intensity over time can help the body adapt to the workout.
Workout environment: The workout environment must be safe and free of hazards. Proper lighting, equipment safety, and adequate ventilation must be ensured.
Medical clearance: It is important to seek medical clearance before starting a new fitness program, particularly if you have any pre-existing conditions or injuries. Medical clearance can help prevent any health risks associated with the high-intensity workout.
Warm-up and cool-down: A proper warm-up before starting the HIIT can prevent injury and improve performance, and a cool-down helps your heart rate return to normal and reduce the risk of injury.
Proper form: Incorrect form during HIIT can increase the risk of injury. Ensure that you maintain proper form while performing exercises, and get a personal trainer or join a group class to learn proper technique.
Gradual progression: Gradually increase the intensity and duration of HIIT workouts; starting with too much intensity or duration can lead to injury.
Progressive overload: Increase the intensity or difficulty of the workouts gradually and systematically to ensure that your body can handle the load.
Pre-screening: Visit your healthcare provider before starting HIIT to ensure that you are physically healthy enough to handle the demands of this type of exercise.
Proper footwear: Wear shoes with good cushioning and support, especially when performing jumping or running exercises.
Rest days: Incorporate rest days into your workout schedule to allow your muscles to recover and prevent overuse injuries.
Hydration: Drink plenty of fluids during and after your HIIT workouts to prevent dehydration.
Proper nutrition: Proper nutrition is vital to ensure that your body has the energy and nutrients needed to support HIIT workouts.
Listen to your body: Stop the workout immediately if you begin to feel pain or any unusual discomfort.
"The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity."
"...maximal effort, duration, and short rest periods (thereby triggering the anaerobic pathways of energy production) materially differentiate it from being considered a form of cardiovascular exercise."
"A HIIT workout typically lasts under 30 minutes in total... The times vary, based on a participant's current fitness level."
"Intervals of exercise effort tend to range from 20 to 45 seconds but no longer than 75 seconds."
"HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism."
"Compared with longer sessions typical of other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass."
"Research has shown that HIIT regimens produced reductions in the fat mass of the whole-body in young women comparable to prolonged moderate-intensity continuous training (MICT)."
"Sprint interval training (SIT) is an exercise conducted in a similar way to HIIT, but instead of using 'near maximal' effort for the high-intensity periods, 'supramaximal' or 'all-out' efforts are used in shorter bursts."
""Near maximal" means reaching 80–100% HRmax."
"SIT regimens generally include a lower volume of total exercise compared with HIIT ones as well as longer, lower activity recovery periods and creates a greater homeostatic disturbance."
"Both HIIT and SIT fall into the larger class of interval training."
"Distinction between the two is not always maintained, even in academia."
"Traditional HIIT initially had been designed to be no longer than 20 seconds on with no more than 10 seconds off."
"Some researchers also note that HIIT requires 'an extremely high level of subject motivation' and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen."
"HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The body significantly recruits anaerobic energy systems (although not completely to the exclusion of aerobic pathways)."
"HIIT workouts provide... improved glucose metabolism."
"HIIT's crucial features of maximal effort, duration, and short rest periods materially differentiate it from being considered a form of cardiovascular exercise."
"HIIT workouts provide improved athletic capacity and condition."
"Though there is no universal HIIT session duration, a HIIT workout typically lasts under 30 minutes in total."