3 Indispensable Tips to Maximise Your HIIT Training

From gym geeks to home workout enthusiasts, HIIT (High Intensity Interval Training) is hailed as one of the most effective workouts to improve stamina and fitness, plus getting that elusive beach bod. But how can you maximise its benefits? Fear not, with this guide, Tropika Club shares 3 indispensable tips to maximise your HIIT training. 

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No Time to Read? Here’s a Snappy Summary of This Article

• What is HIIT and why is it effective? HIIT stands for High Intensity Interval Training, which involves alternating short bursts of intense exercise with low-intensity recovery periods. HIIT can improve your cardiovascular fitness, burn more calories, and boost your metabolism.
• How to do HIIT properly? To get the most out of your HIIT workout, you should follow these guidelines: warm up for at least 10 minutes, choose exercises that target different muscle groups, vary the intensity and duration of your intervals, and cool down for at least 10 minutes.
• How to complement your HIIT with other factors? HIIT is not a magic bullet that can solve all your fitness goals. You should also consider other factors that can enhance your performance and results, such as: eating a balanced diet that supports your energy needs and recovery, getting enough sleep to repair your muscles and hormones, and managing your stress levels to avoid burnout.
• How to avoid injuries and overtraining? HIIT can be demanding on your body, so you should take precautions to prevent injuries and overtraining. Some tips are: listen to your body and adjust your intensity accordingly, rest for at least 48 hours between HIIT sessions, hydrate well before and after your workout, and stretch your muscles after cooling down.

But first things first: what is HIIT? 

HIIT is more than just specific workout routines and exercises. Your workout may have elements of interval training or high-intensity exercises, but it might not actually be HIIT. There’s a flood of misinformation about HIIT workouts promising to stellar results with little effort. 

In essence, it’s the opposite of running a marathon where you have to conserve your energy for the long run. When you’re doing HIIT you’re having an intense session of cardio, with exercises arranged in short, intense bursts. Each of the exercises usually lasts from 20 to 90 seconds, and the whole session should take around 20 to 45 minutes. Now let’s get right to it! 

How you can maximise your HIIT training

1. Break your limits 

When we say to maximise your HIIT training, we mean it! When you break your limits in your HIIT training, you not only lose your body fat and boost your endurance, your metabolism will kick into high gear too. Because when you work harder during your HIIT training, your body takes in more oxygen and burns more calories, even after your workout. ‘Afterburn’ as it’s called, could be raised around 6 to 15 per cent more when you have high-intensity cardio, like HIIT training. 

The name already says it – high intensity is the key to maximising the benefits of HIIT training. So with every set you do in your HIIT training you have to give it 110%. That’s why each HIIT routine or set is short.

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You can use a rate of perceived exertion (RPE) scale that some fitness pros use to gauge the effort you put in. It’s a subjective spectrum; it could 1 to 10, or 1 to Beyoncé during her 2018 ‘Homecoming’ performance at Coachella.  

And as you get better and stronger with each increase in intensity, your body increases the rate of absorbing oxygen in each minute you have your HIIT training. This rate is known as VO2max, and with a higher VO2max, your body increases its endurance in your HIIT training. When you add in bodyweight work and added weights, you get to tone your muscles too as you get your heart rate going during your HIIT training. 

2. Rest

It may seem counterintuitive to the previous point, but it’s another crucial element to maximise your HIIT training. As you rest, your body removes the metabolic waste in your muscles from your workout and recovers before going for the next round. When you don’t rest, your body may forget the technique to the exercises as it compensates for the muscle pains, increasing the risk of injury. 

Here’s a bonus you’d want to hear: your body is actually burning more calories when it adapts between resting and the intense workout sets.  

So you don’t have to go overboard with end-to-end exercises in your HIIT training. If you’re just starting out, you can try a work-to-rest ratio of 1:2; say if you finish a 60-second set, you rest for two minutes before getting on with the next set. Then when you’re stronger, try the 1:1 ratio, so you’re always safe as you train. 

3. Add your favourite workout

While HIIT training seems like the holy grail of fitness, it’s not for everyone. Like to jog along East Coast Park? Maybe instead of doing HIIT 5 days a week, you can try 2 days of jogging at the park between the 3 days of HIIT training. In fact, with its high intensity, too much HIIT training could be hampering your maximum performance during each session. Everybody’s goal is different, so you can just fit HIIT however you like into your fitness goals.  

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Conclusion

In conclusion, HIIT training has become increasingly popular due to its efficiency and effectiveness in improving cardiovascular fitness and burning calories. By incorporating these three indispensable tips into your HIIT routine, you can take your workouts to the next level and achieve even better results.

At Tropika Club Magazine, we understand the importance of maximizing your fitness routine. That’s why we believe that following these tips will not only enhance your HIIT training but also contribute to your overall fitness journey. By prioritizing a proper warm-up and cool-down, you reduce the risk of injuries and ensure that your body is adequately prepared for the intense exercises ahead.

Focusing on form and technique is crucial to get the most out of each movement. By maintaining proper posture and alignment, you engage the targeted muscles effectively and prevent unnecessary strain or injury. Quality over quantity should always be your mantra.

Customizing your intervals and recovery time allows you to tailor your workout to your individual fitness level and goals. Gradually increasing the intensity and duration of your intervals challenges your body and promotes continuous improvement. It’s important to listen to your body and find the right balance between pushing your limits and allowing for proper recovery.

At Tropika Club Magazine, we believe that by following these three indispensable tips, you can maximize your HIIT training and optimize your fitness journey. Remember, consistency is key, and don’t be discouraged by setbacks. With dedication and perseverance, you can achieve the results you desire. So lace up your sneakers, get ready to sweat, and

Frequently Asked Questions (FAQ)

Q: What is HIIT and why is it effective?

A: HIIT stands for High Intensity Interval Training, which involves alternating short bursts of intense exercise with low-intensity recovery periods. HIIT can improve your cardiovascular fitness, burn more calories, and boost your metabolism.

Q: How to do HIIT properly?

A: To get the most out of your HIIT workout, you should follow these guidelines: warm up for at least 10 minutes, choose exercises that target different muscle groups, vary the intensity and duration of your intervals, and cool down for at least 10 minutes.

Q: How to avoid injuries and overtraining?

A: HIIT can be demanding on your body, so you should take precautions to prevent injuries and overtraining. Some tips are: listen to your body and adjust your intensity accordingly, rest for at least 48 hours between HIIT sessions, hydrate well before and after your workout, and stretch your muscles after cooling down.

Q: How to complement your HIIT with other factors?

A: HIIT is not a magic bullet that can solve all your fitness goals. You should also consider other factors that can enhance your performance and results, such as: eating a balanced diet that supports your energy needs and recovery, getting enough sleep to repair your muscles and hormones, and managing your stress levels to avoid burnout.

Q: What are some examples of HIIT exercises?

A: You can do HIIT with any exercise mode that you enjoy and are familiar with, such as running, cycling, swimming, rowing, jumping rope, or bodyweight exercises. Some common HIIT exercises are: sprinting, burpees, mountain climbers, jumping jacks, squat jumps, push-ups, etc..

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