2 Mistakes to Avoid When Doing High Intensity Interval Training
The efficacy of high intensity interval training has been proven beyond a shadow of a doubt by many studies conducted around the world. One of the most famous studies was done on the Tabata protocol where people who worked out for 4 minutes intensely with 10 seconds rest showed better results than those who worked out for a full hour.
Just imagine that! 4 minutes was more effective than an entire hour. This one method alone can eliminate the “I don’t have time to exercise” excuse. Everybody can spare 4 minutes to train.
The effectiveness of high-intensity training is that it creates a situation in your body where you are in fat burning mode for up to 12 hours after your workout. With conventional training methods such as steady state cardio or resistance training, the fat burning effects will only be present during the duration of your workout.
Once your workout session is over, the calorie burning state you are in will quickly taper off and you will be back to your normal metabolic rate. This is not conducive to burning as much fat as possible.
A high intensity interval training (HIIT) session will be so demanding that your metabolic rate will see a major surge and due to the effects of excess post-exercise oxygen consumption, your body will be burning calories for hours after your workout.
This leads us to the first common mistake that most people make. They do not train hard enough. The navy seals have a saying, “Nobody ever drowned in sweat.” Your mantra when doing a HIIT workout is to give it all you have got. You absolutely should not hold back.
Yes, it is exhausting. It is extremely draining. However, it’s only for a short while and your effort will be well worth it. You will be burning calories for hours if you gave it your all. You can’t wish for a good body. You must work for it.
The second mistake that most people make is that they use HIIT too often. High-intensity training places a lot of stress on the body. Twice or thrice a week should suffice. If you do it daily, your body will be stressed out and will release cortisol which is the stress hormone.
Cortisol indirectly leads to weight gain and also makes it more difficult to lose weight. Your body may decide that enough is enough and go into a plateau mode. Once this happens, no matter what you do, the weight on the scale will not drop. Your body will not shed its fat stores.
The only way to get over this hurdle will be to rest for a week or two. By then, you’d not only have lost the training time, but you may also have gained some weight. Your efforts would have been negated because you overdid it.
High intensity interval training is a very powerful tool that should be used in moderation and executed effectively. If you can avoid these 2 mistakes, your fat loss will be fast and you will get the body you desire in a much shorter time. It will be tough but if you ever think of quitting, just remember why you started. It doesn’t get easier. You just get better.
As you get better over time, so will your body. If you stay the course, you will have a body that will turn heads and be an inspiration to others who wish to shed the excess fat. That’s definitely worth something.