Almost everyone we know is suddenly into High Intensity Interval Training. It’s the new talk of the town, it seems! Sprinting through a quick 7-minute weight-oriented workout and giving it your 100% is more beneficial than a slow paced 20-minute cardio. It will burn fat faster and more effectively. We got you a few tips to keep in mind.
What is Interval Training?
Protima Tiwari, influencer, Adidas athlete and author of popular fitness blog, Dumbbells & Drama breaks down the basics for us. She tells MH, “HIIT is an aggressive form of workout, and even though it gets over 'quickly' it doesn't mean it is an easier way to exercise. The best part about HIIT training is that it can incorporate weight training, bodyweight movements, TRX, running and so much more.”
Celebrity Fitness Instructor Paul Britto adds, “Interval Training makes you gain muscle and it’s a highly effective form of exercise. One can can burn more calories in a short amount of time as your metabolic rate is higher even hours after the exercise. It’s mainly effective in losing fat.”
That sure is motivation for the fitness-first generation.
Things To Keep In Mind
Shivoham, celebrity fitness trainer and brand ambassador, SF Health Tech, told MH, “As HIIT is quick, one needs to be careful about hydration before and after the workout. Dehydration leads to cramping of muscles. HIIT, along with a balanced powerlifting routine can benefit in great cardiovascular and muscle building. Hence, the recommended HIIT should be done at least 3-4 times a week in combination.”
Tiwari adds, “There is a high risk of injury involved while training. That’s mainly because you're pushing your body, with low focus on breathing and recovery time. One way to keep this in check is by making sure you're warming up before your HIIT.
Paul reiterates, “Do not train on back-to-back days, and especially, do not skip your warm up. Two interval training sessions per week are enough.”
Rest And Recovery Are Important Too
Tiwari believes that starting with slower intervals (with 30-40 seconds of recovery time, then gradually building up) is key. Like Shivoham and Britto, even she insists that one must not train for more than thrice a week. “You need to let your body recover!” she says.
While training, Britto says, the work-to-rest ratio can vary from 1:1 ( for example, 30 seconds on, 30 seconds off) to 1:3 (for example, 30 seconds on, 90 seconds off) or more depending on the concerned person’s capacity to handle the level of physical intensity .
Such high levels of workout obviously lead to some wear ‘n tear. Hence, Shivoham insists on doing it with “the right form and the right technique. Like any other forms of exercise, it is essential to keep in mind the right technique is the most crucial or it can cause injury.”