HIIT: 6 mistakes that compromise the result of interval training –

1. Don’t warm up

Since it is a exercise high intensity, warming up becomes even more important. “Intense exercises demand much more from all of our systems”, says Felipe Garcia, physical educator at Bodytech Indianópolis, in São Paulo. Therefore, before leaving for the activity, he reproduces the moves which will perform at a very slow pace.

2. Plan very long sessions

In HIIT, the number of series and time of execution of the exercises are inversely proportional to the training intensity. So, since the idea is to use as much force as possible, the volume should be low. Workouts from 20 to 30 minutes they are already a good size.

3. Not performing the exercises with the necessary strength

Caloric expenditure, increased metabolic rate, and mobilization of fats as an energy substrate only happen when HIIT training is performed intensely. “To know if you’re doing your best, measure your level of effort on a scale of 0 to 10, with 0 being no effort and 10 being maximum effort. The ideal is to stay between levels 7 and 9”, teaches Felipe.

Read more: HIIT: Short and intense class to burn fat and change the body

4. Neglecting recovery time

Contrary to what many people think, during rest we also improve our physical condition – and not just while exercising. Hence the importance of respecting the limits of the body and giving time between one session and another for the body to process the stress that has suffered and be renewed.

5. Choosing moves that are too complex

Exercises that are too complicated can cause tiredness and fatigue muscular. In addition, it is very likely that you will have your motor coordination compromised. “The basics never fail, so avoid fancy inventions”, says Felipe.

6. Practice too often

HIIT sessions are a very good option to complement your training general. Therefore, there is no need to practice the modality every day of the week. “High-intensity exercises require a period of rest so that the body can recover properly”, reminds Felipe. Two to three times a week are enough to bring a series of benefits to your body and your health.

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