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Posted by on Jan 1, 2023 in Endurance, Exercising, Fitness, High Intensity, Nutrition, Performance, Speed, Strength | 0 comments

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

IS HIGH INTENSITY TRAINING(H.I.T) & HIGH INTENSITY INTERVAL TRAINING (H.I.I.T) SAFE ?

High intensity interval training and high intensity training are types of exercises that are designed to increase the body’s capacity to produce energy through aerobic and anaerobic metabolism. This type of training has been shown to be more effective than low-intensity exercise in improving aerobic fitness and health outcomes. It has also been shown to improve muscle strength and endurance, which can lead to an increase in daily activity capacity.

But many people aren’t sure about this kind of training because it’s hard and often consists of short bursts of high-intensity exercises followed by short periods of rest. Some people worry that this type of training will cause injuries or other negative health effects, such as overuse injuries or burnout.

Others are concerned about the long-term effects of high-intensity exercise on the heart, lungs, and muscles. Researchers looked at a group of healthy people and found that those who did high-intensity interval training had the same number of cardiac events and bad health outcomes as those who didn’t. In contrast, a group that engaged in moderate-intensity exercise did not have the same level of risk factors. The researchers believe this is because moderate intensity exercise allows for gradual increases in effort and helps prevent overuse injuries.

One of the most common questions I get from clients and other fitness enthusiasts about high-intensity training (HIT & HIIT) is whether it is safe to do.

People often wonder if and how they should try to add these to their exercise and fitness routines, and if doing more sessions or more repetitions of each session will help them get results faster.

The best way to incorporate H.I.T into your fitness routine is to perform more repetitions of the exercise with less time between sets. Doing 3 sets of 12 repetitions is a great strategy for H.I.T, and it has been shown that this is the sweet spot for maximizing metabolic responses, boosting muscle gains, and improving fat loss while minimizing injury risk.

What exactly is High-intensity interval training (H.I.I.T.) is a type of exercise that alternates between periods of low-intensity work, such as jogging, and periods of high-intensity effort, such as sprinting. H.I.I.T is an efficient way to boost your metabolism and burn fat while also improving muscle strength and power, cardiorespiratory fitness, bone health, and mental clarity.

The sudden rise in popularity of H.I.T. & H.I.I.T is mostly due to increased publicity on social media and hype about the “miraculous” and “immediate” results that can be achieved by doing H.I.T., which has been reported by both the fitness and fashion industry media, as well as the large amount of talk on a variety of social media sites, where H.I.T. is portrayed as the “total solution” and answer to all of your fitness In other words, a lot of misinformation has been spread about the truth about H.I.T., which does not really help you get your ideal body quickly and cheaply. H.I.T. can be a good way to get in shape if done correctly and with the assistance of a professional fitness trainer, but it is not a “quick fix” or a way to get in shape overnight. As a result, it is critical to understand what H.I.T. is and is not.

High intensity interval training (HIIT) is a type of exercise that alternates periods of intense anaerobic exercise with periods of less intense recovery. HIIT is also known as high intensity intermittent training or sprint interval training. It has been shown to be effective at fat loss and cardiovascular fitness. HIIT has many benefits, but it can also be dangerous for some people and cause injury if not done correctly. HIIT has been shown to improve health and well-being, including lowering the risk of heart disease, type 2 diabetes, cancer, and other long-term diseases. It may also help stop weight gain caused by getting older, being stressed out, or not moving around much.

HIIT has many benefits, but it can also be dangerous, according to research. Some of the dangers include the following:

  • Muscle and joint injuries (sprains, torn muscles)
  • Permanent nervous system injury that may result in poor coordination, balance problems, dizziness, or loss of sensation
  • Lung irritation from high intensity exercise-recurrent or chronic pain from overuse of muscles or joints-potential for injury or harm to the body from heavy impact activities-heart attack, stroke, and other cardiovascular problems from a weakened heart-high intensity workouts can lead to dehydration and overtraining-low blood sugar, which can cause dizziness or fainting Heat illness, dizziness, fainting
  • Increased risk of torn muscles, tendonitis, and stress fractures

Here are some common myths to help you:

H.I.T. & H.I.I.T. RED FLAGS

  • Get a “ripped body” quickly and safely.
  • “NO PAIN , NO GAIN” attitude  will strain your mind and body in a short period of time
  • As long as you have the will to succeed, you can put a low emphasis on nutrition and recovery.
  • Advertisement  professional fitness models to demonstrate how HIT can benefit you.

For decades, H.I.T. & H.I.I.T has been an important part of sports conditioning training, helping athletes get stronger and better at what they do. Over my years of training professional athletes and clients all over the world, I have come to believe that the described type of H.I.T. & H.I.I.T. is authentic and truly the “real deal,” but only if you follow your doctor’s advice and work with a certified experienced trainer or coach. Otherwise, it will be detrimental to your health.

The Advantages of High Intensity Interval Training 

When you progress with H.I.I.T. at a rate appropriate to your initial level of fitness, your body’s energy systems are challenged in such a way that they result in a post-caloric burning effect lasting up to 38 hours; this is known in the fitness industry as “exercise post-oxygen consumption” (EPOC) or “after burn.”

The study, published in Medicine & Science in Sports & Exercise, discovered that a single session of HIIT can burn up to 70% more fat than other aerobic activities during low-intensity workouts. Regular moderate-intensity HIIT sessions result in EPOC lasting approximately two hours.

H.I.I.T. is a type of highly intense physical activity that will allow you to achieve twice as many benefits as other forms of more leisurely regular exercise, including a more intense excess post-exercise oxygen consumption (EPOC) or post-workout calorie burning effect (commonly referred to as “after-burn”) and greater weight loss.

To meet the goals of a health-conscious person like yourself, using HIT workouts can help you reach your body’s natural “fat burning” state faster than other regular forms of exercise and improve sports performance.

H.I.I.T. is a more intelligent way to achieve your fitness goals, whether you want to improve your health, lose weight, or improve your physical appearance. The H.I.T. system allows you to make gradual changes so that you can meet your goals without injury or frustration, and it’s all based on science! HIT is changing the way people think about fitness because we want everyone who achieves their health and weight loss goals to be able to maintain them indefinitely!

H.I.T. provides an intense physical and mental challenge to your body and mind, “in mens sana en corpore sano” (a healthy mind in a healthy body)!

H.I.T. gym sessions include: A physical challenge that helps to keep your body fit and healthy and can lower your risk of diseases such as hypertension, diabetes, heart disease, and cancer. A mental challenge that helps to improve concentration, memory, concentration, and creativity. A social challenge to meet new people and new members in any clubs or groups you may be a member of.

Physical results are visible in a short period of time when practicing H.I.T. or H.I.I.T correctly and under the supervision of professional fitness guidance.

The H.I.T. system was designed for the average person who wants to get in shape and improve their level of physical fitness but does not have the time or ability to commit to a lengthy, rigorous workout regiment. The H.I.T. system focuses on the most important muscle groups in the body, using small, repetitive movements to achieve results in less time than traditional weight-lifting workouts.

Atheletes and H.I.T. vs. H.I.I.T we  shall discuss in depth in  future blog 

However, before beginning a serious H.I.T. program, you should only do so under the supervision of a trustworthy and qualified fitness professional and a medical professional. In addition, you should only consider joining an H.I.T. program if it includes all of the following health and fitness rules:

  • Previous medical history Exercise history, as well as current fitness level and ability ability to move Dietary planning and nutritional intake Rest and recuperation Exercise progression and programming Effect on health and fitness, negative or positive Environmental aspects (i.e., heat index, impact of exercising at different altitudes)
  • Your mental and physical health, as well as your genes, all influence how you plan your health, fitness, and performance goals. For example, I enjoy American football and would like to play for the Miami Heat or Miami Dolphins because I have the right mentality and mental fortitude, as well as the agility, speed, strength, and nutrition to match. However, the reality is that I am too short in stature and lack the muscle mass and bone density to play in the NFL, so “it is what it is.” Instead, the best option for me would be to choose a skill-related sport, such as fencing, or a weight-class sport, such as boxing or mixed martial arts (MMA). Tennis, Fencing, or golf make sense.

Once you’ve accepted your goals, challenges, and the realities of your own physical and mental limitations, you can embrace an H.I.T. action plan that’s right for you.

No matter your age, gender, or fitness level, a structured and supervised H.I.T. program will allow you to push yourself to do your best and improve every day, even if you have physical or mental challenges or limitations.

In general, a structured and supervised H.I.T. program may include the following components: Goal setting and progress monitoring Goal setting is the process of determining what you want to achieve with your H.I.T., how much time it will take, what resources are needed to achieve those goals, and how to stay motivated while working toward them (such as through personal accountability).

Learning what works well for you is the goal of progress tracking. The more you track, the more progress you will see. Tracking your progress is an effective tool for achieving your health and fitness objectives.

Because the Internet and social media are often full of false information, it is difficult to spread all of this information to people who are trying to get quick and long-lasting fitness results by beginning a misguided or poorly structured H.I.T. program. But you can fight back against this flood of false information by using common sense and understanding that a good H.I.T. program requires a lot of patience to make progress and build a strong fitness foundation.

A lack of appreciation for the time it takes to do H.I.I.T properly, on the other hand, can lower your immunity, increase your chances of injury, lower your metabolism, and increase your negative hormone response (i.e., raise your cortisol levels) due to the mental and physical stress of increased frustration over lack of immediate results.

The important thing is to take your H.I.I.T. seriously, find the right program for you, and use good form and proper breathing techniques as much as possible to get the most out of your workouts!

H.I.T. & H.I.I.T is an exercise program that combines various exercises performed in rapid succession to increase stamina, strength, and cardiorespiratory endurance, improve their performance as well as their health and well-being.

Furthermore, while we may admire a professional athlete’s or fitness model’s incredible and impressive level of physical fitness, their results did not occur overnight! These fitness professionals have dedicated their careers and lives to achieving levels of physical fitness that most people will never achieve.

In fact, it is worth noting that these fitness professionals have invested time (and years), money, dedication, commitment, sacrifice, hard work, clean nutrition, and proper recovery in a good fitness plan. If you’re struggling to achieve the same results, don’t give up. Rather, this is a time for determination, hard work, and perseverance in order to continue fighting for your rights to self-determination and health!

When training new clients in any H.I.T. program, the rate at which they progress at first is determined by their current level of fitness and health, as well as their mental attitude and commitment to getting fitter.  This training progression would be increased incrementally as fitness improved. These principles apply across the entire spectrum of fitness modalities (cardio, strength, SAQ, power, flexibility, and stability) to ensure that my clients are guided to achieve their goals and personal bests in a thorough, in-depth, professional manner.

Fad exercises are frequently characterized by unsightly interconnected arbitrary exercises claiming to challenge individuals to burn more calories per minute while failing to provide all relevant information pertaining to specific calories burned or detailing relevant health risks. Furthermore, the rationale and justification for using various protocols (e.g., sprints, Olympic lifts, muscle ups, and box jumps in succession) are frequently not provided in sufficient detail to ensure adequate health and safety and minimize risk of injury.

The American College of Sports Medicine and the World Health Organization have both stated that individualized programming is critical to proper exercise prescription. Inappropriate protocols, including fad exercises, are frequently not well understood by those who participate in them or those who prescribe them, and can result in a variety of risks such as musculoskeletal injury, metabolic derangement, overuse injuries due to repetitive strain injuries (RSIs), and increased risk for chronic disease. Many fad exercises, particularly those that involve significant risk or physical exertion, are not supported by evidence.

In other words, just because an exercise is difficult does not mean it is in your best health or fitness interest to perform it, nor will it necessarily help you achieve your goals. The key to successful H.I.T. is having a clear understanding of what H.I.T. should and should not be. With proper knowledge of H.I.T. comes power, and if done correctly, H.I.T. can be an extremely beneficial form of exercise and training.

However, if you use H.I.T. protocols on unconditioned individuals (without adequate prior long-term exercise progression), science, application, and medical evidence show that such highly repetitive and intense exercises can have a negative and potentially damaging effect on your health and fitness.

If H.I.I.T or H.I.T. is not done correctly, you may be at risk for the following alarming negative effects:

  • Can lower metabolism if nutrition, exercise programming, and recovery are not planned carefully and under professional supervision.
  • Can cause dangerously high blood pressure and heart rate, contributing to the onset of cardiovascular (CV) health risks and disease.
  • Result in overstraining of muscles and joints, as well as further acute or chronic injury.
  • May cause a decrease in blood glucose levels, lowering energy levels and negatively impacting training performance quality.
  • Due to a lack of appropriate immune and hormonal functions, H.I.T. can negatively impact your endocrine system, lowering your immunity and making you susceptible to coughs, colds, fevers, and other viral and bacterial infections.
  • Can also unnecessarily cause exercise-induced asthma and rhabdomyolysis (i.e., when muscle protein leaks into the blood stream and causes acute renal failure, blood clotting, and abnormal heart rhythm due to elevation of blood potassium).

As a result, if you want to benefit from what can be a highly beneficial form of serious exercise when done properly and under adequate supervision, H.I.T. can be extremely beneficial. Please keep the following steps in mind when doing H.I.T. training to ensure you reach your goals in a healthy, progressive, and sustainable manner:

  • Is the exercise routine comfortable for your body to perform with proper technique?
  • Consult a trained fitness professional at each level of fitness progression to help you determine the appropriate pace and level of progression for your fitness level as you advance.
  • If you do decide to hire a fitness trainer, make sure he or she has the necessary fitness industry credentials, background, and experience, as well as a proven track record of success. When working with a fitness trainer, always seek clarification on any exercises, etc., and notify him or her if you experience any pain while exercising.
  • A good trainer not only welcomes questions but welcomes them as a sign of genuine commitment!

Adherence to a healthy and adequate eating plan is just as important as adhering to a supervised progressive plan of safe and properly supervised. Do not be tempted by offers of “free” or quick-fix exercises or diets that promise instant results or simply look “cool.” If something sounds too good to be true, it most likely is! 

Above all, be patient and remember that achieving your short- and long-term health and fitness goals will not happen overnight.

With adequate education, training, and knowledge, you will be able to make the best and smartest choices for your health once you have made a long-term commitment to your health and life fitness and understand that good health and fitness are ways of living that you must embrace for the rest of your life.

Invest in living a healthy lifestyle that includes exercise that is appropriate for you and you alone, healthy and clean eating, and adequate rest and recovery, and you will reap the most benefits from a suitable  program for you, whether you want to beat your competition or achieve other personal fitness and health goals.

high-intensity-training

Whether or not High Intensity Training (H.I.T.) is safe to practice is one of the most frequently asked questions I hear universally from clients,athletes, coaches & trainers

Confusion begins with  incorporating H.I.T. into their exercise routines with the common questions

  1. What to do 2. When to do 3. How often 4. When to rest 5. Is it safe   ?                                                                                              Popularity of H.I.T. is largely due to a result of the increased publicity and hype is A by product of social media , marketing and many so called instructors trying to incorporate without the proper science by hiding behind the catchphrase   “Quick” results, enabling you to simply obtain your ideal body quickly and cheaply far from the reality . However, done correctly AND with proper supervision by a professional fitness instruction, H.I.T. can be an effective method of fitness training for you, but it is NOT an overnight or “quick-fix” one-stop solution.  It is therefore crucially important to be aware of what H.I.T. is and what it is NOT.

Here are some common myths to help guide you:

Common Myths About H.I.T.

  • H.I.T. will enable you to obtain a “ripped body” quickly and safely
  • H.I.T. will enable you to push your mind and body to its maximum in a minimal amount of time.
  • H.I.T. allows you to place a low emphasis on nutrition and recovery, as long as you have the will to succeed

If you ask any Coach,Trainer, semi/professional  Tennis player, Combat athlete or a figure athlete  etc.. all of them understand that it took years to achieve the the current standards by following the below

  1. Good genetics 2. Proper periodized training 3. Periodized nutrition 4. Recovery  strategies 5. Skill level 5. Years of dedicated hard work.

When this type of training done by the sedentary or less experienced participants, under the supervision of non qualified & less experienced or self proclaimed fitness Gurus, the results on the long run will take a toll on your wallet & health.

This blog is to not to market my services, as I do have global client base,  only intention is to guide in the proper direction to reap the benefit of healthy/ fitness and  play a sports (Tennis, Athletics…) , Martial Arts, Hiking , Water sports etc.. in a injury free environment for a longer period.

H.I.T. has been an integral part of overall sports conditioning training for decades (as a means to end )  to help athletes increase their performance. H.I.T. is a small portion of their training cycle which would be addressed in a different article.

Benefits of High Intensity Training (H.I.T.)

  • When you progress with H.I.T. at a rate appropriate to your initial level of fitness, your body’s energy systems are challenged in such a manner resulting in a post caloric burning effect up to 38 hours it is known among fitness industry as “Exercise Post Oxygen Consumption” (EPOC), or “Afterburn”.
  • H.I.T. is a time efficient form of exercise and a type of highly intense physical activity which will enable you to achieve double the amount of benefits than other forms of more leisurely forms of regular exercise including a more intense excess post exercise oxygen consumption (EPOC) or post work-out calorie burning effect (commonly known as “after-burn”).
  • H.I.T. is a more intelligent way to reach your fitness & performance  goals done under supervision
  • H.I.T. provides both an intense physical and mental challenge to your body and mind it will give you training benefit of overcompensation adjusting to new level of stress mentally & physically with a positive hormone effect.

However, prior to undertaking a  H.I.T., you should only do so under the supervision trainer qualified , experienced & with a proven track record. In addition, you should only consider participating in a H.I.T. program that will encompass the following list of health and fitness protocols:

  • Health/Medical history
  • Exercise history and current Fitness level/ability
  • Movement ability & restriction 
  • Nutrition intake and planning
  • Rest and recovery strategy with your lifestyle 
  • Exercise programming and progression
  • Environmental factors (i.e. heat index, impact of exercising at different altitudes)
  • Genetics
  • Mental state 

Be comfortable in your own skin, just because you see a athlete , or professional model on magazine cover that doesn’t mean you can achieve that. Train to be be “BEST YOU CAN BE”   For example, personally,love  American Football, and would love to imagine myself playing for the  Miami Dolphins since I have the right mindset and mental fortitude, as well as the agility, speed, strength and maintain proper nutrition accordingly.  However, the reality is that, I’m too short  and I don’t have the muscle size/body struture to join the NFL even for a try out , –  “IT IS WHAT IS”.  Instead, the best option for me would be to select a skill related sport, such as Fencing or a weight class sport like Boxing or Mixed Martial Arts (MMA). Then again I could spar but entering for  competition is a far ask considering the age and having a other commitments as lack of  time, money or to focus being a full time professional athlete,  however blessed to train them 🙂

Once you come to terms with your goals, challenges, and the realities of your own physical and mental limitations, you can embrace a plan of action which suits you. No matter what physical or mental challenges or limitation you may encounter, a structured and supervised H.I.T. program will still enable you to challenge yourself to give your personal best and improve your training every day regardless of your age, gender, or level of fitness!

5 MUST DO STEPS BEFORE HIT

  1. Have solid cardiovascular & respiratory foundation
  2. Be in the optimal heart rate recovery zone
  3. Improve your muscle size, strength & endurance
  4. Make sure your functional training is specific to your sports (Tennis, Martial arts etc), rehabilitation , figure competition
  5. Do you have a solid Macro & Micro nutrition plan

5 IMMEDIATE NEGATIVE EFFECTS OF BAD H.I.T 

1. Decrease immunity – upper respiratory tract infections, fever, lethargy

2.  Increase your chances for the onset of injury – connective tissues, muscle , bones

3. Even if  you see a sudden improvement in few weeks due to losing of your muscle tissue and high cortisol levels eventually  lower      your metabolism

4. Lack motivation – Due to high stress in training and improper resting and recovery strategies

5. Increase in your Subcutaneous fat ( shaky fat ) layer between your muscle & skin

However, conversely, if you apply H.I.T. protocols on unconditioned individuals (without adequate prior long-term exercise progression), science, application, medical evidence indicates that such highly  repetitive and intense exercises can affect your health and fitness in a negative and potentially damaging manner.

 H.I.T. Alarming effects

  • H.I.T. can raise blood pressure and heart rate to a dangerous level and contribute to the  onset of cardiovascular (CV) health risks and possible disease.
  • H.I.T.  done incorrectly can lead to the over-straining of muscles and joints  and possibly lead to further acute or chronic injury.
  • H.I.T.  can cause a possible decrease in blood glucose level and thus diminish energy level and impact quality of performance during training.
  • H.I.T. can negatively impact your endocrine system, lowering your immunity and leaving you susceptible to developing coughs, colds, fevers, and  other viral and bacterial infections due to lack of appropriate immune and hormonal functions.
  • H.I.T. can also unnecessarily cause exercise induced Asthma and exercise induced Rhabdomyolysis (i.e. when muscle protein leaks into the blood stream and causes  acute renal failure, blood clotting, abnormal heart rhythm due to elevation of blood potassium).

DO YOU FOLLOW THESE 7 STEPS?

  1. Is the exercise routine comfortable for your body to execute with proper technique?
  2. Do I have training base or is ego or social media hype the motivation ?
  3. Consult a trained fitness professional at each level of fitness progression to help you gauge the appropriate pace and level of progression suited to your fitness level as you advance.
  4. If you do consult a Fitness trainer, ensure that he or she possesses the appropriate credentials, background, and experience, in addition to a proven track record of success.
  5. Ask you local Trainer clarification on any exercises, etc  and inform him /her if you experience any pain while exercising.
  6. No easy way out ,  plan  healthy and adequate eating patterns & a supervised progressive plan
  7.  Do not fall for  “free” or quick fix exercises or diets that promise you instant results, or simply look “cool”

As Global reader do not depend on social media or internet to replace good quality hands-onn instructions and  invest in a good trainer/coach whichever part of the world you live .

Wish you the best for sports competition and personal fitness/ health goals.

Ranil Harshana (11 Posts)

Ranil Harshana,BS,DFN, CPT, CGFT, PES, CES, CSSC, SET,SSN, FTS, MMASC,(USA),REIKII(Level 2), KAPAP(Level 2) is the founder and creator of TennisBPM(R) (Body Performance Matrix) and www.LiveFitOnline.com with over 20 years experience in Personal Training, High Performance , conducting seminars , workshops, celebrity clients,Olympic/Paralympic athletes, Corporate clients, educating and training Coaches,Trainers & Athletes in Tennis, Combat sports, Martial arts, Baseball,Cricket, Athletics & Extreme Sports


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