Beware The HIIT
High intensity interval training (HIIT) is getting lots of
press. For good reason; it works. HIIT
involves alternating short intervals of very high intensity with longer
intervals of active recover or rest. Training like this (previously reserved
for athletes) can get you results in a shorter amount of time. New studies are showing that HIIT can be
effective for clinical populations, including those with cardiac disease or
metabolic conditions such as diabetes.
This does not mean that those with high-risk conditions
should be running to Boot Camps, CrossFit, Tabata, P90X or other such high
intensity programs. You need to be
prescreened by a physician (he or she should know the specifics about the program
you plan to follow) and carefully monitored.
Ideally, such a program would be undertaken one on one.
If your only option is a group class, make sure you watch
before you participate. In a group class
it is easy to be caught up in the high intensity environment. "Workout until you
vomit" is the unbelievable mantra of some of the more extreme instructors and
participants. Keep in mind that a high
intensity interval for you may be a fast walk, even if the rest of the class is
sprinting. Resist any pressure to do
more than what is appropriate for you. Many seem to believe that pain and sweat
are indications of a good workout. Check
to see if there is air conditioning. If
you are in a high-risk category, exercising in the heat is not a great
idea. The instructor should be watching
participants and correcting their form.
One hundred pushups is not a great achievement (and can cause serious
injury) if they are done with poor form.
If your doctor clears you, and you opt to choose HIIT
training, you need to build a base layer of fitness first, gradually increasing
training about 10% a week. Once you
start the HIIT program, do no more than one day a week at first. Two and perhaps three sessions can be
gradually added in, but never more than three.
This goes for the already fit, your body rebuilds with rest; no one
should be doing more than three HIIT workouts a week. You still need to do
moderate intensity training another three to five days a week. The benefits of
HIIT can be great, but the risks are serious and real. CrossFit instructors
joke about “Uncle Rhabdo”, a reference to a potentially life threatening
condition rhabdomyolysis, where the break down of muscle (from too intense
exercise) can cause kidney damage and possibly death. Train responsively with a good instructor and
you can get the benefits without the risks from HIIT.
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