Is H.I.I.T. Good or Bad? It Depends. I used to workout with heavy weights and long workouts, especially when I was training for a figure competition. But I found I was tired for the rest of the day, a symptom of overtraining. I didn’t know at the time I also had hashimoto’s or Hypothyroid issues along with adrenal issues. Even though exercise is a good stress, think of a cup almost full of water and doing the H.I.I.T. overflows the cup. If you already have adrenal issues this additional stress can leave you exhausted.
My coach suggested that we break up our workouts into smaller H.I.I.T. workouts twice a day. He told us to do heavier weights in the morning and lighter weights in the evening.
The shorter workouts helped me a lot. I could do a quicker workout with greater intensity and focus as I knew it was over soon without sacrificing success in both fat burning and muscle building.
It also helped with my energy levels and reduced my overtraining symptoms. Now I didn’t start off there and its not a sustainable workout program for everyday. Especially, if you are just getting started. Maybe you just need to get out in nature and walk or do a beginner Yoga class. Its great for your mind and your body.
High Intensity Interval Training is short bursts of high intensity and then followed by a recovery period. You can do both High Intensity Cardio Workouts or Strength Training Interval workouts. Here is a path to get started on aerobic exercise, depending on your current physical activity, doing HIIT workouts.
Is H.I.I.T. good for you, it depends if you are just getting started, walking or swimming/water aerobics are a great place to get started. One of my clients started with 15-20 mins in the water and worked up to 60 mins in the water and a walk later in the day either for mail or to purchase milk at the local drug store. He lost 70 lbs just by changing a few things.
The American College of Sports Medicine (ACSM)1 recommends that healthy adults 18-65 should get 150 minutes of moderate physical exercise every week for a minimum of 30 min 5 days per week, or 75 minutes of vigorous aerobic activity for a minimum of 20 mins on 3 days/week. Make sure your heart rate is between 70-85% of your Heart Rate Reserve (HRR) to create success.
Here is an example, to estimate your maximum age-related heart rate (MHR),
subtract your age from 220.
For a 50-year-old person, the estimated MHR would be calculated as 220 – 50 years = 170 bpm
Determine your Resting Heart Rate when you get up, usually between 60-100 bpm.
MHR-RHR= HRR (Heart Rate Reserve) 170-75=95 bpm
95*.7 (70%)=66.5+75= 141.5 95*.85 (85%)=80.75+75= 155.75
Vigorous workout between 70% and 85%. 141.5 bpm and 155.75 bpm.
I would rather work out 20 mins on 3 days/week then 30 mins 5 days per week.
Then I can fit in 2 Strength workouts on the other 2 days/week.
Consistent, Persistent action in the direction of your goals will help you achieve.
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