We’ve all heard of high-intensity-interval-training, “HIIT”, but just going through the motions is not enough. In case you’ve been living under a rock, HIIT training is when you combine sets of high intensity workouts with rest periods. We have a great summary of it here if you aren’t familiar with it.
There is a lot more to HIIT training than just combining rest and high intensity rate to get optimal results, and we’ve got some great tips for you to maximize the impact of your workout. If you’re going to be working so hard anyways, you might as well get the best bang for your buck. Check out these great tips to take things to the next level:
Keep It Short
With HIIT training it is best to keep your sessions short. Anything longer than 15 minutes means that you can risk injury. The best way to approach this is by doing short sets of HIIT training, around 3 to 4 minutes, and then take a break to cool down. Repeat this around three to five times, depending on your level of fitness. As you get increasingly fitter, you can add on repetitions and lengthen the time of the HIIT training.
Don’t Do It Everyday
Like any exercise, it is imperative to give the body time to recover from HIIT training. Trainers recommend that you only do HIIT training three times a week. Between those days you can rest, or focus on cross-training. Cross-training is a great way to improve fitness and reduce injury, so it is actually best to mix your workouts up.
Don’t Let It Get Boring
Make sure that you change up your HIIT training regimen frequently with different exercises. This helps to train different parts of the body, but it will also help prevent boredom by giving you something constantly new and challenging to work on. To integrate new exercises it can be a good idea to work with a trainer, so you can check your form and get great new ideas.
Do Not Chit Chat
A HIIT workout should be intense enough that you cannot chit chat during it, so it truly is a lone man’s/woman’s workout. This means you have to be working at a high enough level to really get the heart beating. What this level is depends on your fitness level, but just keep pushing harder until you reach your edge. By the way, if you are working out alone, don’t be afraid to try to say a couple of things out loud to see if you’re working out hard enough or not.
Fuel Your Training
If you are going to be working out hard, you need the right amount of food to keep you going. HIIT training especially requires plenty of carbohydrates to keep your body going, so don’t go on a low carbohydrate diet if you plan on doing this type of exercise on the regular. To sustain your energy during the workout, try snacking on a simple carbohydrate before to give yourself extra energy.
Constantly Work On Form
In order to maximize the benefits of any exercise and avoid injury, it is critical that you work on form on a consistent basis. Again, a great way to do this is to work with a personal trainer to figure out exactly what you should be working with your forms. You also can do online research where there are tons of videos and websites dedicated to discussing form.
Don’t Give Up
One of the most important parts of any exercise routine is to be consistent. Try to create a program that you know that you can keep with for the long run. As you develop working out as a habit then you can begin to add on more exercises.
With a combination of mindfulness and hard work with these tips you can integrate a HIIT training workout routine into your life in no time. Remember just to not get discouraged! If you keep at it long enough, you’ll be able to master HIIT training as your regular workout routine, and once you do that, you can take the same intensity into your everyday life.
About the Author: Adam Ferguson is a health and fitness writer that publishes at http://www.thinkhealthiness.com. He publishes articles about health, fitness and nutrition on various sites. He is passionate about working out and helping others stay healthy.