What is HIIT?
HIIT stands for "High intensity interval training", which is cardio exercises at high intensity or high intensity intervals. HIIT are exercises that burn fat at a fast and strong level of exercise to lose weight in the fastest period of time.
Some popular HIIT exercises include sprints, burpees, jumping jacks, mountain climbers, and strength training exercises like push-ups and squats.
What are the common mistakes people make when doing HIIT?
Neglecting to rest adequately between exercises
Not getting enough rest between workouts can lead to overtraining and injury, while too much rest can reduce the intensity and effectiveness of your workout. Adequate rest is an important part of HIIT. A study published in the Journal of Exercise and Physical Fitness Science found that 3:1 and 2:1 work-to-rest ratios can improve aerobic power during HIIT.
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If you don't warm up properly before HIIT, your muscles and joints will be subjected to sudden, intense activity, which will lead to a higher risk of injury.
Before you exercise, spend 5 to 10 minutes doing light cardio exercises like jogging or cycling, and stretching exercises, like leg swings or arm circles, to prepare your body for high-intensity exercise.
Overtraining
High-intensity interval training puts a lot of stress on the body, and overdoing it can lead to burnout or exercise-related injuries that reduce performance. According to research published in the journal Environmental Research and Public Health, a single improperly done HIIT session can lead to exercise-induced muscle damage. You should limit your HIIT workouts to 3-4 days a week, with at least one recovery session.
