Why HIIT May Not Be the Best Form of Exercise 🚴

High-intensity interval training (HIIT) is popular, but it may not be the best exercise choice for everyone.

I understand at times, why so many feel the need to try and incorporate into their routine:

• Limited on time
• Feel the need to burn more calories
• They somehow feel it is a superior method of training

However, it isn't the method of training I typically recommend, especially at the start of a training period or unless progress has already been establised.

Here’s why HIIT might not be suitable for some people.

Several studies provide insights into the limitations of HIIT:

1. Thompson WR et al. (2019) noted that HIIT can increase the risk of injury, especially for beginners or those with joint issues, due to its high-impact nature.
2. Jung ME et al. (2015) found that HIIT may lead to higher perceived exertion and burnout, reducing long-term adherence to exercise routines.
3. Gillen JB et al. (2016) indicated that while HIIT is effective for cardiovascular fitness, it isn’t always the best for muscle recovery, potentially leading to overtraining and fatigue.

HIIT involves short bursts of intense exercise followed by brief rest periods.

This intensity can strain joints and muscles, increasing the risk of injury, particularly for those new to exercise or with preexisting conditions.

The high exertion level can also lead to burnout, making it challenging to maintain a consistent workout routine.

Furthermore, inadequate recovery time between sessions can result in overtraining, leading to chronic fatigue and decreased performance.

So what can you do instead?

Instead, consider a balanced workout routine that combines moderate cardio, strength training, and flexibility exercises.

This approach not only reduces the risk of injury but also promotes overall fitness and well-being.

With all of this factored in, this is why I believe you are better off not going straight for HIIT, as it often just isn't sustainable for the long run and why I often see so many individuals end back up at square one, if not even worse.

So if you are a little bit uncertain or confused on what you should or could be doing to help you get one step in the right direction, then feel free to drop me a message and I will happy to brainstorm a few ideas.

Till next time,

Luis

References:

1. Thompson, W. R., et al. (2019). "ACSM’s Guidelines for Exercise Testing and Prescription."
2. Jung, M. E., et al. (2015). "High-Intensity Interval Training as an Alternative for Sedentary Young Adults." BMC Public Health.
3. Gillen, J. B., et al. (2016). "Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women." Obesity.