HIIT or Miss?

HIIT OR MISS? High-intensity interval training (HIIT) exercise programs like P90X and CrossFit are sweeping the nation. While these fitness trends have many proven positive results, there are also some potential risks to be aware of. Before you dive into the deep end and join a pricey specialty CrossFit gym, check out the pros and cons of HIIT and consider starting by getting your toes wet in the shallow end of the pool. ABOUT HIGH-INTENSITY INTERVAL TRAINING Time is money and we want results! These are the desires that drive the HIIT market. High-intensity interval training can be completed quickly and can lead to incredible fitness improvement. No wonder HIIT ranked #2 in the 2015 ACSM (American College of Sports Medicine) Worldwide Survey of Fitness Trends. However, this hardcore-style workout with little to no rest time has its weaknesses. Check out the information below to make the right exercise decision for your fitness level. HIIT VS. MODERATE EXERCISE RESIESIE Average jog RPE = 13-14 RPE (rate of perceived exertion) Borg Scale 6. HIIT exercise RPE = 18-19 7- very, very light 9- very light ESIES 10 11 - fairly light 12 13 - somewhat hard 14 15 - hard 16 17 - very hard 18 19 - very, very hard 20 HIIT POSITIVES Health Benefits Valued Preferences Maximum fat burning & muscle building in a short time Efficient and convenient Increased calorie burn before No equipment necessary and after workouts Boosted metabolism Large variety of exercises Competitive atmosphere in classes Builds lean muscle tissue HIIT NEGATIVES 312312 1831 Minor physical risks Major health risks ESIES18 Orthopedic injury (hips, joints, ankles, or knees) Dizziness M Cardiovascular complications BIESIES1231 Extreme muscle soreness EST831 Rhadbo (Rhadbomyolysis): muscle membranes wear down Dehydration and leak into bloodstream, poisoning kidneys IS HIIT RIGHT FOR YOU? HIIT is designed for athletes, not for beginners. Modification: The typical HIIT exercise ratio is 2:1 (work to rest time). See what work-to-rest ratio is best for your fitness level, and modify your HIIT exercises to match. Experienced athlete 2:1 Regular gym goer Beginner 1:3 2:3 BABY STEPS TO A BETTER BOD E3IE31ESI * Total time: 20 minutes Try this cardio-strength * Transition time: 15 seconds interval workout at home * Equipment needed: with minimal equipment! RESIER Warm up (3-5 minutes) Cardio (1 minute) Strength (45 seconds) Fast walk, shoulder rolls, Run or fast walk Squats (weights optional) side lunges, etc. Trainer's notes: O Bend legs to be a 90 degree angle 2 Do not let your knees go beyond your toes 5 Cardio (1 minute) Strength (45 seconds) Cardio (1 minute) 3IESI53IESH Jumping jacks or jump rope High knees Push-ups with hands on table (easier) or with hands on bench (harder) Trainer's notes: O Keep a straight spine (including neck, back, and rear) O Bend to be a 90 degree angle 8 9. Strength (45 seconds) Cardio (1 minute) Strength (45 seconds) .... Step-ups with RIGHT leg on chair or bench Step-ups with LEFT leg on chair or bench Run or fast walk (weights optional). Bring your left leg to meet your right by tapping your left toe on the bench and repeat on same leg. (weights optional). Bring your right leg to meet your left by tapping your right toe on the bench and repeat on same leg. 10 11 12 .4 Cardio (1 minute) Strength (45 seconds) Cardio (1 minute) Jumping jacks or jump rope High knees Tricep Pulls with RIGHT arm holding weight. Place left knee and left hand on the bench, keep right arm at a 90 degree angle and repeatedly lift right elbow toward the sky. 13 14 15 Strength (45 seconds) Cardio (1 minute) Strength (45 seconds Tricep Pulls with LEFT arm holding weight. Place right knee and right hand on the bench, keep left arm at a 90 degree angle and repeatedly lift left elbow toward the sky. Tricep dips with palms on bench facing away from table and feet on floor (weight on lap optional). Bend and straighten arms with your body away from the bench. Run or fast walk ESIESI Trainer's notes: 1 Keep shoulders away from your ears 2 Bend arms to be a 90 degree angle ESISIXI 13 14 15 Cardio (1 minute) Abs (2 minutes) Stretch (as long as needed) Jumping jacks or jump rope Crunches or sit-ups Various arm, leg, and torso stretches Trainer's notes: O Elbows should be in line with the back of your head O Keep chin away from your chest FUN FITNESS EXTRAS Start slow and approach each workout at your own pace Be knowledgeable about correct and safe exercise practices Seek a doctor's approval before starting HIIT if you are over 55 Know your physical limitations Brought to you by Injinji | www.injinji.com Sources: http://greatist.com/fitness/complete-guide-interval-training-infographic http://holykaw.alltop.com/the-good-the-bad-and-the-ugly-of-high-intensity-int erval-training-hiit-infographic http://www.clubreduva.com/fitness/is-hiit-right-for-you-the-pros-and-cons-of-hi gh-intensity-interval-training http://www.clubreduva.com/fitness/fitness-facts/how-to-beat-belly-fat-for-real http://www.clubreduva.com/fitness/is-hiit-right-for-you-the-pros-and-cons-of-hi gh-intensity-interval-training http://journals.lww.com/acsm-healthfitness/Fulltext/2014/11000/WORLDWIDE S URVEY OF FITNESS_TRENDS_FOR_2015_.5.aspx ESIE3I E3I83IE318 HESIESIE31231 E315312313153