We’re seeing so much HIIT lately on the gram with everyone’s favourite influencer going LIVE for enterTRAINment
True and proper High Intensity Interval Training is 100% effort for a certain length of time - think Tabata (20 seconds work, 10 seconds rest for 8 rounds).
Firstly, I love HIIT. I love the feeling afterwards, drenched in sweat, knowing I had pushed myself
The draw to HIIT is very appealing, I get it. All pain and gain to get lean and have the feel good endorphins flowing…
Science confirms that HIIT is highly effective for fat loss. “Compare the physiques of top-level sprinters to top-level distance runners” is a simplistic, logical response many give when asked why they feel interval training is superior
At this point, it probably sounds like a no-brainer; just do interval training all the time and get lean. Kayla’s doing it!
Not so fast.
Muscle grows from exercise via muscle damage, mechanical tension, and metabolic stress. HIIT generally works the same way, so it must be treated with respect.
However, the CNS (central nervous system) is primarily affected by high-intensity work and takes at least 48 hours to recover, so HIIT requires adequate recovery very similar to intense resistance training.
Failure to fully recover frequently can lead to poor immune system function, insomnia, excessive cortisol being released which can lead to body fat gain and illness.
What I am getting at is, there is a lot of stress imposed on the body daily. From personal life to your training, your body is under stress a lot.
With the right amounts (things you can control like training and nutrition), your body can adapt and improve. Adaptations to your training are a consolidation of imposed stressors, which determine your muscle gains, fat loss, and strength levels.
However, constantly completing HIIT workouts daily and not recovering, your training will no longer serve as a catalyst to your goals… Instead it will break you down.
So, what should you do?
My advice is this: If you’re an intermediate in the gym (2+ years training) you may be able to do 3 days a week of true HIIT. If you’re a more advanced gym goer, you may be able to do only 1–2 days a week of true high intensity interval training.
Try to implement some low intensity, steady state training, strength training and mobility to supplement the other gaps in your training program.
If you would like some help with this, please get in touch. Happy to help.