Heart health, belly fat, and muscle mass are improved by high-intensity interval training (HIIT). While HIIT is useful, overtraining can lead to fatigue and injury. Use two to three HIIT sessions a week with 24 hours between workouts to avoid burnout and strain.
Photo from Google
Balancing Fitness: CDC’s Guidelines, HIIT Benefits, and Recovery Essentials
CDC recommends 150 minutes of moderate-intensity aerobic activity and two days of weight training per week. HIIT is an intense workout with brief bursts of strenuous effort and recovery. It has speedier results. These aerobic, metabolic, cognitive, and overall wellness routines are adaptable to diverse activities and experience levels.
Extra Post-Exercise Oxygen Consumption (EPOC) from HIIT workouts boosts metabolism for two hours. HIIT is too intense for daily use. To avoid fatigue, discomfort, physical plateaus, and hormonal imbalances, Certified Personal Trainer Emily Nichols recommends resting 24 hours between workouts.
Tiredness, inefficiency, and injury can result from HIIT usage. HIIT releases cortisol, which boosts metabolism. Excess cortisol can induce fatigue, mood fluctuations, sleep issues, anxiety, and immune system weakening. Proper workout recovery prevents these unwanted effects.
READ ALSO:Â The Best Exercise Types to Help You Lose Weight, According to Experts
The Power of HIIT, Strength Training, and Active Recovery for Optimal Results
HIIT with strength training and active recovery days like walking or yoga improves results, according to Nichols. Just HIIT can bore. Sustainable fitness demands balance and consistency.
Before starting HIIT, cardiac patients should visit a doctor. A doctor’s permission ensures HIIT cardiac endurance. To avoid injury, beginners should follow a qualified personal trainer’s warm-up and form.
HIIT is good in moderation. Fewer sessions each week ensure health without overtraining, injury, or tiredness.
