If you've never tried High Intensity Interval (HIIT) training sessions, this is worth considering. Why? In short, HIIT, which involves intense cardio and strength exercises with short recovery periods, is a great way to get a great workout with multiple benefits in a short amount of time.
First a bit about what HIIT actually is . HIIT is a specific type of workout – you can do high intensity training or interval training without it being HIIT. A HIIT Training means that you are doing cardio training with short, hard bursts, but the key is that during these outbreaks, you will end up working with almost maximum effort (more about what this actually is) , Between these intense intervals, slow down or rest for a short while to prepare for the next effort. HIIT training can also be strength training, but the effort and speed with which you do the exercises also makes training cardio exercise.
Before you climb the HIIT train, you should know certain things ̵
Here are three HIIT instructors and a training physiologist sharing these necessary details.
. 1 There are basic bodyweight exercises that you should feel comfortable with before you try your first HIIT class.
Although you do not have to be a hardcore fitness participant to try HIIT – far from it, in fact – increase your chances of being one if you are familiar with certain movements that serve as the basis for much of it what has to do with HIIT.
These include the skills: Proper squat without pain, balance with one leg Your eyes closed for 30 seconds without wobbling, holding a plank for 30 seconds, doing a simple push-up and walking or running without knees – and / or back pain. Exercise Physiologist Rachel Straub says CSCS, versus SELF. You should also understand what it means to get involved in your core and how to perform a hip joint movement, as is customary at NYI's HIIT (19459004), Riley O'Donnell certified personal trainer and HIIT instructor at Fhitting Room tells SELF. In short, knowing about some basic bodyweight exercises will be very helpful.
"If you do not know how to do these basic exercises correctly, you should evaluate a personal trainer before joining HIIT. "Says Straub. In terms of the range of training courses, HIIT is also more advanced, says Straub. So, if you really have no training experience (which is fine, of course), you should concentrate on improving your fitness and fitness knowledge by using less intense exercise techniques, such as personal training, before joining HIIT. It's important to have the basics of moving down before jumping into a workout where you need to train fast or tired (and probably both). Not knowing how to maintain the correct shape in these circumstances increases the risk of injury.
. 2 It is worth researching before committing.
Since there are so many different types of HIIT studios, some with more highly trained trainers and classes than others, it pays to research beforehand to pay for a class Browse online reviews of courses , suggest O & Donnell and call the studios to get a better understanding of their offers. Ask for the credentials of their instructors. It's a good idea to find instructors who are also certified personal trainers.
Even though you may know that you might need extra attention from the instructor (whether in the form of personalized moral support or motion modification), ask how great the classes are normally to understand which ones Kind of personal attention you would get suggests O & Donnell.
. 3 Your clothes should be comfortable and functional.
If you are doing a sport-specific type of HIIT – such as a class for cycling or running – choose clothes that are appropriate for the activity (eg padded cycling shorts and lugs, running shoes) and a [19459005StrongSportsBra), says Tony Vidal, CSCS, a NYC-based master coach who teaches HIIT and other classes with fitness app POPiN versus SELF.
For For more general HIIT classes, choose a sports bra that is supportive, as you will probably move a lot in the classroom. Supportive sports shoes are also recommended, and it's especially nice if they are designed for lateral movements rather than just running (ask your local shoe store about these options known as cross trainers.)
As for your top ? Maryam Zadeh, Certified Personal Trainer and Founder of the Brooklyn-based HIIT BOX, shares the SELF with moisture-wicking material, such as a cotton-poly blend. "Otherwise you're sweaty," she says. For your pants, either shorts or leggings work as long as they're comfortable and you can move, though leggings can be more hygienic, as HIIT classes often spend time on the floor, says Zadeh. If you choose leggings, make sure it's the type you do not need to constantly increase, O & # 39; adds Donnell. "They want to forget they're there," she explains. (Check out the leggings that have won the SELF's Fitness Awards to be the best for effective training here .)
You should also bring a water bottle and a towel for the sweat (although some gyms provide towels) it's worth asking in advance).
. 4 It's probably a good idea to start with a 30-minute course and continue working from there.
The duration of HIIT classes ranges from 30 minutes or less to 80 minutes. If you are brand new, start with a 30-minute class, says Straub. "You have to start slowly," she explains. If you can do without fatigue for 30 minutes (ie without your muscles giving in for lack of muscle endurance), you can increase the duration, she says. Longer said is not necessarily better. It's better if you go into shorter classes more often than just one day a week in a longer class, says Straub. This consistency will help your body adapt better to HIIT and reduce your risk of injury.
When selecting your class, look for classes marked "Beginner" or "Intermediate," says Zadeh. Many gyms have this distinction in their descriptions. If you can not determine the level of a class based on the online description, just call the gym and ask. People at the front desk should be able to alert you to a suitable option for beginners.
. 5 Although HIIT training is intense, they should not be intimidating.
According to O & # 39; Donnell's experience, the most important factor preventing people from using HIIT is "general intimidation." Her solution? "Do not worry about what a person is doing next to you," she says. "In HIIT you will see so many different types of people and fitness levels. Use that as motivation, not as intimidation.
Instead of feeling overwhelmed by the training as a whole, you should focus on just going through every 30-second sequence, says Zadeh.
6. Arrive early and introduce yourself to the instructor. 19659026] Show up in class a few minutes earlier and say hello to the instructor, let her know that this is your first time, and this personal connection will make you feel good later in class. "Whenever I meet someone, for the first time there, I'll keep an eye on them and make sure they're alright, "says Donnell.
If you're chatting with the instructor, you should also allow it to know about injuries, conditions, and / or restrictions you may have, says Vidal. "A dynamic teacher should be able to scale the class up or down," he explains. (More on how to do HIIT with injuries.)
7 Questions or concerns are to be answered.
If you're not sure how to perform a particular movement or confuse it with a particular instruction during class, ask Vidal. "Modifications to exercises should always be considered." If your teacher can not help you, try another teacher until you find a good fit.
That is, "You can not expect a coach to know all your weaknesses," says Straub. "You have to have some work knowledge yourself." If you feel that you can not physically and can not, you should do a personal training before you choose HIIT.
. 8 Be prepared to practice yourself (with good reason, of course).
Whether you're a freshman or a high-end fan, "It's hard work," says Zadeh. During the intense breakouts, you should be pushing for 80 to 90 percent of your maximum effort, says O & Donnell. This hard work makes HIIT so effective. Although the teacher will hopefully encourage you throughout the lesson, it is up to you to bring yourself to the right level. "You have to motivate yourself [to some extent]," says O & Donnell.
But you will not be pushed to the limit all the time. "HIIT is designed to provide quiet times," explains O & Donnell. This short downtime can confuse first-time visitors, she says. The purpose of these rest periods is to be able to work hard during the high intensity sections.
Even if you feel that you are pushing yourself hard – if, for example, your breathing is not only laborious, you also feel heavy, or if you feel overheated – it's probably a sign that you Do too much too soon, says Vidal. If so, choose it back. "You can take breaks if you have to," says Vidal. "Just because you train in a group does not mean everyone should do the same."
. 9 Try different instructors, classes, and studios to find out what works best for you.
"Bop around until you figure out what works," says Zadeh. If you find courses that are in a favorable position and at a time convenient to you, taught by a trainer you like, and at the level that suits you, you will probably continue to return, she explains.
There are also so many variations of HIIT, Vidal adds, from boot camp courses and cycling-oriented HIIT to strength and conditioning sessions, to race-specific classes, and more. "It really takes so many forms," he says, so it can be helpful to try different types of HIIT to see what works best for you before committing yourself.
10th Give your body enough time to recover between classes.
In general, Straub recommends that HIIT newcomers attend classes two to three times a week, with at least one (ideally two) days off between sessions. Your muscles need between 24 and 48 hours to recover from strenuous activity, so it's important to build on rest days.
"If you are overtired after class, your shape will fluctuate," says Straub. "And if your shape falters, you're more likely to hurt yourself."
It is normal for you to feel sore between HIIT sessions after sore muscles (DOMS) . If this is the case, try other forms of light, low-weight exercise such as walking and stretching, Straub recommends. If your pain is within a normal range, it should feel better with this type of light movement. If it does not dissipate, you should not go to HIIT that day, she advises. If you feel that the pain is getting worse with light exercise, you may have tension and / or muscle tearing. In this case, you should completely give up the exercise and see a doctor if he is strong enough.  If you feel pain in your joints and ligaments after HIIT (as opposed to general sore muscles), it's a sign that you may have been hurt, says Vidal. Lower back and / or neck pain should not normally occur with HIIT, says Vidal, and may indicate that you used the wrong muscles in the classroom. In that case you should ask an instructor to check your form.
11 If you continue with HIIT, you know that will never be easy .
"Burpees, planks and squats are never easy," says Zadeh and HIIT of Design Never Take a Walk in the Park, even for the most suitable among us. However, with the right instructor and class within three classes, you should feel more comfortable and self-confident with most movements, says Zadeh. If you feel completely lost or overwhelmed after three sessions, this may be a sign that you need to try another teacher, class, or studio.
12th Do not plan to make HIIT your only form of training .
HIIT is "a great tool in the fitness toolbox, but should not be your only tool," says Vidal. As part of a well-rounded exercise program, it is important to take time for restorative work and rest, he says.
Because of the high tempo and high intensity of HIIT, "it's not a good place to master them [the technique of] movements," says Vidal. "Instead, this is a great place to practice." That's why you can take the time to work on the form of basic exercises outside the classroom, be it with a personal trainer or in a low intensity course that can help you stay safe and ultimately improve your performance in HIIT.
13 Finally, you should know that HIIT is not for everyone.
If you give HIIT a solid try and just do not enjoy it, that's fine, too. "If you do not like it, do not go back," says Zadeh With so many different ways to break a sweat and challenge your body, "find out what works for you." It would seem like HIIT classes are ant in the gym everywhere but only because it is a trend. I mean, you have to do it.