The Truth about High Intensity Interval Training (HIIT)

Weโ€™re seeing so much HIIT lately on the gram with everyoneโ€™s favourite influencer going LIVE for enterTRAINment โฃ
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๐—ง๐—ฟ๐˜‚๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐—ฝ๐—ฟ๐—ผ๐—ฝ๐—ฒ๐—ฟ ๐—›๐—ถ๐—ด๐—ต ๐—œ๐—ป๐˜๐—ฒ๐—ป๐˜€๐—ถ๐˜๐˜† ๐—œ๐—ป๐˜๐—ฒ๐—ฟ๐˜ƒ๐—ฎ๐—น ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ถ๐˜€ ๐Ÿญ๐Ÿฌ๐Ÿฌ% ๐—ฒ๐—ณ๐—ณ๐—ผ๐—ฟ๐˜ ๐—ณ๐—ผ๐—ฟ ๐—ฎ ๐—ฐ๐—ฒ๐—ฟ๐˜๐—ฎ๐—ถ๐—ป ๐—น๐—ฒ๐—ป๐—ด๐˜๐—ต ๐—ผ๐—ณ ๐˜๐—ถ๐—บ๐—ฒ - ๐˜๐—ต๐—ถ๐—ป๐—ธ ๐—ง๐—ฎ๐—ฏ๐—ฎ๐˜๐—ฎ (๐Ÿฎ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐˜„๐—ผ๐—ฟ๐—ธ, ๐Ÿญ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ณ๐—ผ๐—ฟ ๐Ÿด ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€). โฃ
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Firstly, I love HIIT. I love the feeling afterwards, drenched in sweat, knowing I had pushed myself โฃ
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The draw to HIIT is very appealing, I get it. All pain and gain to get lean and have the feel good endorphins flowingโ€ฆ โฃ
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Science confirms that HIIT is highly effective for fat loss. โ€œCompare the physiques of top-level sprinters to top-level distance runnersโ€ is a simplistic, logical response many give when asked why they feel interval training is superiorโฃ
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At this point, it probably sounds like a no-brainer; just do interval training all the time and get lean. Kaylaโ€™s doing it! โฃ
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Not so fast.โฃ
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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.โฃ
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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. โฃ
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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. โฃ
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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. โฃ
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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.โฃ
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However, constantly completing HIIT workouts daily and not recovering, your training will no longer serve as a catalyst to your goalsโ€ฆ Instead it will break you down. โฃ
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So, what should you do? โฃ

My advice is this: If youโ€™re an intermediate in the gym (2+ years training) you may be able to do 3 days a week of true HIIT. If youโ€™re a more advanced gym goer, you may be able to do only 1โ€“2 days a week of true high intensity interval training. โฃ
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Try to implement some low intensity, steady state training, strength training and mobility to supplement the other gaps in your training program. โฃ
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๐—œ๐—ณ ๐˜†๐—ผ๐˜‚ ๐˜„๐—ผ๐˜‚๐—น๐—ฑ ๐—น๐—ถ๐—ธ๐—ฒ ๐˜€๐—ผ๐—บ๐—ฒ ๐—ต๐—ฒ๐—น๐—ฝ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ถ๐˜€, ๐—ฝ๐—น๐—ฒ๐—ฎ๐˜€๐—ฒ ๐—ด๐—ฒ๐˜ ๐—ถ๐—ป ๐˜๐—ผ๐˜‚๐—ฐ๐—ต. ๐—›๐—ฎ๐—ฝ๐—ฝ๐˜† ๐˜๐—ผ ๐—ต๐—ฒ๐—น๐—ฝ. โฃ โฃ โฃ
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