Things to Know Before Doing HIIT That Won’t Hurt You. HIIT or High-Intensity Interval Training is very popular. It has many advantages: it burns fast, takes little time, and does not require a lot of equipment. But… every coin has two sides. HIIT is no different. If done incorrectly, instead of getting healthy, you may end up injured and going home instead!
What is HIIT?
HIIT is an exercise that alternates between high-intensity intervals with short rest periods, repeated over a number of rounds. This เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง type of exercise helps the body burn a lot of calories and also stimulates the fat-burning system.
Why is HIIT risky for injury?
Because HIIT is a type of exercise that involves alternating between heavy and light exercises, there are periods when you have to exert your full strength, so you have to be extra careful, especially for beginners or people with health problems. If you don’t adjust, it can have negative effects in the long run.
Safe and worry- free HIIT techniques
- Warm-up & Cool-down are extremely important: Don’t skip it! Warm-up for 5-10 minutes to prepare yourself. Cool down for 5-10 minutes to relax your muscles and reduce soreness.
- Take it easy and take it slow: Beginners should start with easy steps, such as brisk walking or cycling. As you become stronger, gradually increase the intensity and duration.
- Choose the right exercise: Study the exercises well, do them correctly, and avoid exercises that pose a risk of injury, especially if you have health problems such as knee pain.
- Get enough rest: Your body needs time to recover, so don’t overdo it. Rest between sets and getting 7-8 hours of sleep per night is essential!
- Listen to your body: Don’t force yourself! If you feel pain or can’t take it anymore, stop immediately and watch for any abnormal symptoms such as pain or swelling. If it doesn’t get better, see a doctor immediately.
- Choose the right surface & shoes: The sole is not too hard or too soft, such as rubber soles and supportive shoes that help reduce impact.
- Drink plenty of water: Before, during and after exercise to prevent dehydration.
- Consult an expert: If you are unsure, consult a trainer or physical therapist for advice and to design an appropriate program.
Examples of safe HIIT moves for beginners
Let’s take a look at a simple HIIT workout format.
- Running and walking alternately
- Cycling with alternating speeds
- Alternate swimming strokes and speeds
- Jumping Jack
- Burpees (reduced difficulty)
However, HIIT is a good workout, but it must be done with caution. Don’t forget to “listen to your body” and “don’t overdo it” for good health and to avoid injury!