Workout Mistakes to Avoid
3. High-Intensity Interval Training (HIIT). HIIT is being used by exercise enthusiasts to add new challenge and variety to workouts. It is a cardiorespiratory training technique that increases the intensity of a workout by alternating between brief speed and recovery intervals to maximize your training sessions in a short amount of time. But the danger lurks when the active recovery intervals are carelessly overlooked.
The Fix: Watch your intervals. While there isn’t one single best way to structure sessions, when getting started with HIIT, after completing a five minute warm-up, begin with a 1:2 or 1:3 ratio of speed intervals to active recovery intervals. This means one minute of speed work to every two or three minutes of active recovery. Avoid the temptation to shorten the recovery intervals or to let the recovery periods be less than active. These recover intervals are when the body produces more energy for the next bout of high-intensity exercise and also removes metabolic waste from the muscles. Remember, active recovery periods should always be as long—if not longer—than the high-intensity intervals. And in terms of perceived exertion, high-intensity intervals should be about a seven or higher (on a scale of zero to 10) while active recovery intervals should be at about a four or five.
Were you making any of those workout mistakes? Do you love doing super-intense workouts? Tell us all about it! —Jenn