Are we working out too hard? That’s the burning question on everyone’s minds, especially with the rise of high-intensity interval training (HIIT). HIIT workouts are all the rage these days because they promise to give you a killer workout in a short amount of time. But are we overdoing it? According to fitness experts, there’s a growing trend for lower intensity exercise that might provide a whole host of benefits without making you feel like you’re going to pass out. So, let’s dive into the details and find out if HIIT is really worth it or if it’s time to slow down.
Signs you might be overdoing it:
– Feeling lightheaded, dizzy, faint, or nauseous during your workout
– Pushing yourself too hard for too long can lead to fainting, vomiting, and serious health issues
– Fatiguing earlier than usual
– Experiencing dizziness or lightheadedness
– Frequently getting injured or experiencing joint and muscle pain
Downsides to HIIT:
While there aren’t necessarily downsides to HIIT, there are things to be wary of. Working too hard for too long or longer than you’re used to can leave you feeling unwell instead of energized. There’s also a risk of overtraining with regular HIIT classes, which can stress your adrenal glands and release cortisol (the stress hormone), leading to increased blood pressure, heart rate, fatigue, and hindered recovery.
The benefits of slowing down:
Incorporating lower-intensity exercise into your routine can have numerous benefits for your everyday life. It can reduce the risk of injury, fatigue, and pain, elevate your mood, improve sleep quality, and still help you burn calories. One popular trend in low-intensity exercise is “zone two” workouts, where you work at around 65-75% of your maximum heart rate. This sustained exercise, like a gentle jog where you can still hold a conversation, can greatly improve the health and efficiency of your cardiovascular and metabolic systems.
How to adjust your exercise routine:
If you’re used to leaving it all on the floor with an intense workout every time you hit the gym, it can be tricky to know how to slow down. Start by using the FITT principle:
– Frequency: Instead of doing your usual number of workouts, try reducing it by one.
– Intensity: Keep doing your usual workouts, but take it down a notch in each one.
– Time: Shorten the duration of your workouts.
– Type: Switch up your routine and try different equipment or styles of workouts.
Doing HIIT safely:
While it’s good to mix up your workouts with different intensities, there are a few things you can do to make sure you don’t overdo it in HIIT. Make sure you’re fueling your body with proper nutrition and getting enough sleep to allow for rest and repair. If you’re new to exercise, it’s important to build a good base level of strength and fitness before diving into intense HIIT classes. Work within your own limits and don’t push yourself too far beyond what you can manage. Remember, it’s better to work at an eight or nine out of ten instead of pushing for a ten all the time.
The bottom line:
While HIIT workouts have their merits and can provide a great workout in a short amount of time, it’s important to listen to your body and not overdo it. Incorporating lower-intensity exercise into your routine can have numerous benefits and reduce the risk of injury and burnout. So, if you’re feeling like you’re constantly pushing yourself to the max, it might be time to slow down and find a balance that works for you.
Key points:
– HIIT workouts are popular because they provide a killer workout in a short amount of time.
– Overdoing HIIT can lead to feeling lightheaded, dizzy, nauseous, and can put stress on the body.
– Slowing down and incorporating lower-intensity exercise can reduce the risk of injury and improve everyday life.
– “Zone two” workouts, working at around 65-75% of your maximum heart rate, are gaining popularity for their cardiovascular and metabolic benefits.
– Adjust your exercise routine using the FITT principle: frequency, intensity, time, and type.
– Fuel your body with proper nutrition and prioritize sleep for recovery.
– If you’re new to exercise, build a good base level of strength and fitness before diving into intense HIIT workouts.
– Work within your own limits and don’t push yourself too far beyond what you can manage. Balance is key.
Source Article: https://www.independent.co.uk/life-style/health-and-families/hiit-issues-b2380681.html
