By Sumaiya Farheen and Andrew Siyabalawatte, March 2024
Recovery is essential.
HIIT training, also known as High Intensity Interval Training, is an efficient and effective cardio workout. Interval training was first introduced in the 1950s, will the sole purpose of improving sporting performance.
Maximizing heart rate significantly improves general fitness in a smaller time frame compared to a general cardio workout.
“Train Harder, But Train Briefer” Arthur Jones.
From Sitting To HIIT
When excessive movement occurs in the spine during loaded exercises, the amount of pressure immediately increases on the lower back.
Most people who partake in HITT training, come from a job where they spend most of their day sitting. The demand on the back differs significantly in both requirements. Add to the mix, posture imbalances, stress and poor form and then its just a matter of time before back pain is a thing.
The Pre-HIIT BACK Warm Up That Can Be Done Anywhere
Our 5 exercise warm up routine will prime the back, core and hip joints for more intense activity, helping minimize any potential injury during a HIIT workout, or any problem with recovery.
Form Is Important
Whilst the efficiency of this type of workout is second to none, paying attention to ones form is even more critical. A high heart rate coupled with less time to make the right decisions, dramatically increases the risk of injury as the likelihood of compromised form ever prevails in order to just complete the routine.
Advantages of HIIT Training
1.) Efficiency: HIIT offers a time-efficient workout, allowing you to burn calories and improve fitness in a shorter time compared to traditional cardio.
2.) Cardiovascular Benefits: HIIT can improve cardiovascular health by increasing heart rate and oxygen consumption during workouts.
3.) Fat Loss: HIIT has been shown to be effective for fat loss, especially abdominal fat, due to its high calorie-burning nature.
4.) Metabolic Rate: HIIT can boost your metabolism, leading to continued calorie burn even after the workout is over.
5.) Reduces Non-Specific Back Pain: HIIT is seen as an effective therapy modality to decrease non-specific back pain by improving general joint and muscle function.
Disadvantages of HIIT Training
1.) Injury Risk: The high intensity of HIIT can increase the risk of injury, especially if proper form is not maintained.
2.) Recovery Time: HIIT workouts require adequate recovery time, which may be longer than traditional cardio workouts.
3.) Intensity: HIIT may not be suitable for everyone, especially those with certain health conditions or fitness levels.
4.) Fatigue: HIIT can be very demanding and may lead to fatigue if not balanced with proper rest and recovery.
5.) Overtraining: Excessive HIIT workouts can lead to overtraining, which can have negative effects on health and performance.
The Best Trainers For HIIT
HIIT workouts are a great addition to your routine, but it’s important to wear the right footwear. These workouts can put a lot of stress on your spine, knees and ankles, therefore the right trainers can help relieve some pressure on these joints.
The best trainers have;-
- Great arch and ankle support. This means a little bit of cushioning in all the right spots.
- A flat, rubber sole. You’ll want to avoid having an elevated heel on footwear that you’re using to jump. This is purely for safety reasons, as an elevated heel can make you less stable when landing from a jump. Your ideal trainers for HIIT should be flat and have a rubber sole that will prevent you from slipping, while also absorbing some of the impact.
- Breathability and flexibility. These features are important because there is a lot of movement from jumping to standing, that require the feet to be kept cool and comfortable.
Recovery
Insufficient rest and recovery between HIIT sessions is a concerning normal. Immediately after a fatiguing exercise such as HIIT, the cooldown phase should be incorporated in daily practice with the aim of preserving performance levels between the sessions.
Healing during the recovery process is called hypertrophy. Recovery can take anywhere between 24-96 hours, therefore how one rests and fuels can be critical to recovering optimally and maintaining this activity in the long term. At Back to Health Wellness, we understand the importance of recovery and offer personalized guidance to help you rest and fuel effectively. Our team is dedicated to supporting you in your fitness journey, ensuring you achieve your goals safely and sustainably.