are hiit workouts bad for you?
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But when it comes to an intense exercise like HIIT, doing it every day, or for periods longer than 30 minutes can put you at risk for injury, overtraining, mental burnout, and prevent muscle recovery.
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Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together ( 2 ). In particular, high-intensity interval training (HIIT) involving running burns the most calories per minute by using various muscles at their maximum power.
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So how much HIIT should I do? Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.
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HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training.
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Exercising above 85 percent of your maximum heart rate is not recommended, according to the Cleveland Clinic. You do not get any additional physiological benefits by working out at this level and it can pose a danger to your cardiovascular and orthopedic health.
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HIIT, by contrast, is anaerobic: The work intervals don't rely exclusively on oxygen, and are fueled mostly by stored carbohydrates. (Counterintuitively, HIIT makes you breathe harder, and burns more fat, than steady-state cardio.
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While there is no ideal amount of HIIT to do, experts say about three days a week is a good number to aim for. Cross-train on other days, rounding out your fitness routine with things like strength training and yoga.
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In simple terms, HIIT works to build muscle because the workout requires the body to use more of its muscle tissue to perform. A compelling study published in the European Journal of Applied Physiology showed that a specific HIIT workout requires the body to use up to 80% of its muscle fibers.
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Any exercise that involves added force placed on the muscles is considered a type of resistance training exercise. While HIIT is best suited for burning calories and losing weight, resistance training is most effective at building muscle mass. With the added force, your muscles must work harder to contract.
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Studies have shown that HIIT can help you lose fat. One review looked at 13 experiments and 424 overweight and obese adults. Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference ( 15 ).
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But in fact, too much cardio can be damaging, stunt your fitness progress, and even cause damage to muscle tissues or joints in the long term. If you have any preexisting joint or muscle problems, frequent cardio (long sessions more than five times per week) can exacerbate the issues.
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According to research from a recent American College of Sports Medicine conference, Tabata (a specific type of HIIT workout) can burn a whopping 13.5 calories a minute (FYI running burns around 10), and double your metabolic rate for 30 minutes afterward.
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Exercising above 85% of your target heart rate could bring you sore joints and muscles. It puts you at risk for overtraining, which may discourage you from exercising, which is altogether unproductive.
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HIIT has shown a relatively low rate of major adverse cardiovascular events for patients with coronary artery disease or heart failure when applied within CR settings.
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Short bursts of intense exercise 'better for weight loss' Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. ... Although all the participants lost weight, those doing Hiit saw a 28.5% greater weight loss.
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Low Impact HIIT Cardio Workout — The 4 Best Low Impact Cardio Exercises for Fat Loss and Toning. ... It's great because HIIT is incredibly effective, not just at lowering body fat but at quickly increasing endurance, and improving insulin sensitivity and blood sugar regulation, just to name a few of the many benefits.
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Summary: High-intensity interval training (HIIT) can burn calories in a short period of time. Some research shows it may burn more calories than weights or cardio. Overall, it can produce similar weight loss to cardio, but with less time spent exercising.