HIIT ( High Intensity Interval Training ) is a type of high intensity cardiovascular training that is very fashionable. Sessions usually last between 45 minutes and 1 hour and consist of working at maximum intensity for short intervals of time and others at lower intensity. The high intensity and the low intensity alternate. People who choose this type of training already know that it is going to be very exhausting, but what about the injuries you can sustain doing HIIT ? Does everyone know them?
Injuries You Can Suffer While Doing HIIT
Knee injuries
It is the most common injury for people who practice HIIT. This is because most of the movements carried out during this workout are fast and explosive , such as burpees, squats, jumping jacks, or lunges. Many people have the idea of doing the most repetitions in the shortest time possible and forget to do the exercise correctly, thus greatly increasing the chances of injury.
Wrist and ankle injuries
It happens to the wrists and ankles as it does to the knees. Several exercises that are done during training require the person to get up and down quickly. Just when jumping or using dumbbells, boxes and other materials, the wrists and ankles can be damaged. As we mentioned, it is more important to do the exercise correctly than the speed or number of repetitions.
Muscle strain
It is also very common for people who practice HIIT to suffer muscle tears due to a lack of warm-up, overexertion or poor execution of the movement . Before starting any training or physical exercise, regardless of its intensity, it is very important to warm up to prepare the body. It is also very important to stand if you feel pain or discomfort in any part of the body. And again, technique is more important than quantity.
HIIT and the risk of injury
Several studies have shown that there is a steady increase in injuries in the gym, most of which occur after HIIT or similar training. This is because in gyms this type of training is open to everyone, but there are amateur people who do not have enough flexibility, muscle mass and mobility to do this kind of demanding exercise . Another very common mistake is to perform this type of high intensity training without the supervision of a qualified professional.
It has been found that HIIT causes the number of damage to nerves, internal organs, dislocations, strains, concussions and sprains to increase each year. In addition, continued stress on the knee can lead to the development of osteoarthritis.
Can injuries be avoided?
Before diving into high intensity training like HIIT, it is recommended to see a doctor to make sure there are no contraindications . It is not recommended for people who are eating a hypocaloric diet, who have a muscle or joint problem, who have heart disease, who are overweight and who come from a sedentary life.
It is also recommended to avoid crowded directed classes, especially at the beginning, and to do it with a personal trainer or in very small classes .
And finally, before doing high-intensity interval training, it’s best to do exercises to strengthen your muscles and focus on improving jumping, strength, balance, and elasticity .
Although there are several injuries that you can suffer doing HIIT, there are also several benefits. You just have to practice it with your head to get the good and avoid the bad.
