HIIT sessions can to burn calories in a short time, and this is very helpful for people who are busy but still want to exercise. Its best to start slow at the start of the workout and not run out of energy at the end. Here are 6 ways to stay energized throughout the HIIT workout:
1. Gradual Intensity Increase
Begin slow and increase the intensity to prevent fatigue in the long run. This short-duration exercise is usually interspersed with several breaks so that the body recovers. Build up gradually by starting with slow movements and ending with strong movements. This will make each round more intense. Instead of trying your best all the time, save your maximum effort for the last few laps in the last few minutes.
2. Prioritize Warming Up
Don’t skip warm-up or have short warm-ups. Warm-up for 10 minutes. This is to avoid fatigue in the middle of training. The better the body is prepared; the more consistent the body’s energy will be. In this way, all stages in the HIIT workout can be completed.
3. Measuring Exercise Intensity
Use a heart rate monitor to track your heart rate and see progress over multiple HIIT sessions. If your heart rate stays the same when you can do more work, your condition will improve over time. If you don’t have this tool, a “talk test” can be used to measure exercise intensity. Correct intensity is characterized by the ability to pronounce a sentence of six to eight words before taking another breath. If the conversation is more than the number of breaths, then the intensity of the exercise is still too low.
4. Do a Balance Test
Make sure you get enough rest and give each workout a break of at least one day. Do a balance test during the rest sessions to determine if the pace of the exercise is right. Try to stand on one leg and feel if the body wobbles or not. If the body is wobbly, then the intensity level of HIIT training should be lowered. Then, do the same balance test on the next rest day. This method can also help determine if the quality of balance has improved. Forcing your body to do HIIT every day has the potential for muscle soreness, arthritis, and an increased risk of other injuries.
5. Benefit from HILIT
HIIT has several forms of jumping, such as the box jump and the burpee. Intense jumping movements can have an impact on muscles, joints, and fatigue. If this happens, then the exercise can switch to HILIT. HILIT stands for High-Intensity Low Impact Training. HILIT offers the same benefits as a high-intensity workout but without the pounding on your joints. HILIT helps those who are still in conditioning while building endurance and strength. The jumping movement in HIIT can be modified into step-ups and air squats.
6. Be Mindful during your workout
For HIIT to be most effective, your work intervals should be 85-95% of your maximum effort. To achieve this target, one must focus on doing HIIT. Don’t let the mind wander so it’s out of sync with the movement. Concentrate on a complex set of HIITS moves because it matters in terms of form and speed. Think about how hard the body is working and how it is moving. Return to breath control if the mind still cannot focus. For example, by taking a deep breath and holding it for a few seconds before exhaling.
Have you tried HIIT? What moves in HIIT do you find difficult? Feel free to share in the comments section below.