![]() “Good form and technique should never be sacrificed for a high volume of work.” You’re resting too long between sets or circuits. “A lot of exercises look more fun to do but may be more complex in the movement pattern than you realize,” Dr. As long as your heart rate is up, you’re still getting a great workout. Rather than opting for poor form and more intensity, she suggests picking the version of a movement you can perform most effectively. Andrea Levine, fitness instructor and wellness coach in New York City, says many people assume HIIT means taking the hardest variation available of an exercise, but that’s not true. If a HIIT workout feels too challenging, then modify. Bad form can put too much strain on the joints, work the wrong targeted muscle groups, and make you susceptible to injury.” I would rather people do fewer reps and do them perfectly to form than have crappy form and do more. So, people completely forget about keeping proper form in their focus on doing the hard work. “HIIT is pretty intense and takes a big burst of energy and effort. “This is one of the most frequent HIIT mistakes I see,” Lincoln says. Our HIIT interval workouts are designed by the best fitness trainers around. If you try to do HIIT for an hour, you are most likely going to go easy in parts of it, which defeats the purpose.” “Just like you can’t maintain a sprint for many kilometers, you can’t maintain HIIT workouts for hours on end. “HIIT training is short bursts of effort, which are very tough, followed by rest periods,” explains Rob Jackson, a personal trainer at London-based Minimal FIT. You’ve got a small window of time to do so before hitting fatigue or failure. She recommends staying within the 15- to 30-second range.ĭuring HIIT, the objective is to go as hard and as fast as you can during work intervals. Personal trainer Stephanie Lincoln warns against any HIIT interval that lasts longer than 30 seconds or so. The solution is simple: Eat before your workout. You’ll not only have noticeably decreased performance but also likely feel sick and off-balance as your body scrambles for energy for the higher-intensity pieces but has nothing to grab.” But try to go to that HIIT workout on an empty tummy. “Steady cardio burns fat and can be done when you wake and without eating. “HIIT is the one workout that is really hard to do without some carbs to pull from,” notes Aaptiv trainer Jessica Muenster. So it’s important to remember to stretch to avoid potential injury.”Ĭlick here to take Aaptiv’s fitness quiz. HIIT Pilates instructor and wellness coach Melanie Kotcher adds, “HIIT involves intense cardio movements like jumping, which can be rough on your joints. It may minimize muscle soreness or aid in post-workout recovery. Stretching prepares your body for high-intensity exercise. Susan Fu, director of rehabilitation services at Providence Saint John’s Health Center, says a proper warm-up and cooldown are key because everyone has different injuries, needs, and aches and pains. You’re skipping your warmup or cooldown.ĭr. Here are ten common HIIT mistakes trainers see all the time, plus how you can fix them. The only downside? There are a lot of ways to do HIIT wrong, which not only leads to injury and fatigue but also prevents you from accomplishing your goals. You can also customize HIIT for your body’s needs and apply it to running, strength training, or both. Most high-intensity interval training workouts are less than 30 minutes and alternate between maximum effort for a period of 20 to 30 seconds and shorter rest sets of lower intensity. ![]() By now, HIIT training is well-known as a fast way to build muscle, increase aerobic fitness, and burn fat.
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