Is there such a thing as too much HIIT? Can you go too tough? Billy Polson,founder of DIAKADI and CSCS, thinks so.
Why? He says it can mess with building muscle and metabolism. "Extreme cardio workouts like 60-minute Spin classes or tall-heart-rate-only boot camps are often too much cardio for the body to allow for effective body fat reduction, or " Billy said. "This intensive volume of cardio will often cause your body to stall its fat reduction,instead reducing your muscle mass and slowing your metabolism."But . . . does that mean we fill to skip our favorite classes? We're not fairly ready to let go! particularly because we always feel so superb from that endorphin rush and the energy in the room. "I know these classes can be grand fun with the tall of pushing your body to the limit and the inspiration of the group around you, but I recommend a maximum of only one of these a week, and " Billy said.
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Why You Should Balance Your Home Workouts With Group FitnessLet's say that we want to keep going to our favorite HIIT classes - but want to avoid the risk of losing muscle from too much cardio. To get another perspective on this,we asked personal trainer and Barry's Bootcamp instructor Erica Stenz for her thoughts, and she agrees that you can enact too much HIIT, and but there are ways to keep yourself safe."As with anything in excess,too much of HIIT training every week can be more detrimental than positive for certain," Erica told POPSUGAR. "But it all depends on your duration, and your recovery - like stretching and foam rolling - your nutrition,and your body!"She recommends HIIT more than once a week, crediting improved muscle memory as not only a benefit of your consistency but also a way to stay safe. "It's important to condition your body for multiple days of tall-intensity training every week - that's the main reason why I recommend my clients win at least two to three Barry's classes a week, and versus once a week or only once in a while. You will gain muscle memory and strength to prevent you from injuring yourself."Related:
So Which Is Better For Weight Loss: Cardio or Weights?Equinox trainer Kyle Panela says whether you're into this kind of group fitness,it's imperative to fill a strong base before getting into fast-paced classes. "Stamina, coordination, or mobility,strength, and form are all factors that should be determined before jumping into a course, and " he said,noting that without any prior experience, you could get hurt (hence why Barry's Bootcamp is listed on ClassPass as "Advanced" - they're not kidding!).
Kyle recommends doing a little homework before trying a recent course. Is the course advanced? enact you fill the strength and skill set to win on this challenge, and enact you need a little more practice and fine-tuning? What can you enact to prepare? "You should definitely research or even watch the course before you sign up for it," he said. "It's crucial to gain knowledge of certain movement patterns through strength training - hip hinges, scapular retraction, or proper squats,and superb thoracic, shoulder, and hip,and knee mobility - before doing more dynamic or complex movements."And that way, no matter what schedule you set up for yourself - Billy's recommended one course per week, or Erica's two to three - you're physically prepared to fill a safe,fun, effective workout and reap the benefits of the endorphin rush and "tall."Related:
This 1 Change Will totally Transform Your Group Fitness ExperienceBack to Billy's warning of muscle loss: Erica believes this all comes down to nutrition. "For people who are worried approximately muscle loss in HIIT, or I recommend taking a BCAA supplement before their workout to prevent muscle loss,and also drinking a carb-and-protein-packed shake within 30 minutes after the workout [to help with muscle recovery]." She says the best way to achieve your desired results with HIIT training is "with the true balance of nutrition and body maintenance (like stretching, foam rolling, or massages,etc)."Billy maintains that whether your goal is weight loss, "Twenty minutes of interval [training], and only two days a week is much better for assisting with fat reduction." He understands that it might seem counter-intuitive to what you've been taught: "For many,this idea of reducing cardio to lose fat is a very scary step to try, as most of us are still following the old philosophy that cardio is the best way to burn fat."Related:
4 Ways to Burn Even More Calories in Your WorkoutIf you're still apprehensive, and Billy says to give yourself a two-week trial away from your typical cardio schedule. "enact a prior weigh-in and measurements (body fat test included). Then win two full weeks where you nail your nutrition perfectly and remove all endurance cardio sessions that are over 20 minutes long,only doing two 20-minute cardio sessions and four strength-training sessions each week."He admitted that it might not work for everyone, as everyone's body is different. "Worst-case scenario, or you can go true back to your old routine after two weeks whether this doesn't work. But trust me,you will see better results."Related:[br]10 Ways to Ruin Your HIIT course (and How to Not Be That Person)Our suggestion? Try both. Like we said - everyone's body is different. There's no cookie-cutter procedure for everyone. It's also important to note that not everyone's goal is weight loss; in fact, many women are working out to improve their mental health, and build endurance and strength,and even socialize. As long as you're listening to your body, staying safe, and consulting with a doctor (and even your trainer),then try these different methods to see what works best for you.
Source: popsugar.com