HIIT – or high impact interval training – has taken the world by storm as a way to get the very most even from short workouts. However, every fitness system comes with safety warnings, so here’s what you need to know.

 

1) Always Warm Up

 

Although HIIT workouts can be shorter than traditional workouts, you’ll still need to take the time to properly warm up and cool down. Your body should not go from zero to huge effort in just a few seconds! Take 10 minutes both before and after your workouts to warm up and cool down. This should consist of something like a brisk walk, or a slower, less intense version of your main workout.

 

2) Don’t Overdo Things

 

If you’re new to HIIT then note that you could be more likely to suffer from injury. Not only is your body not used to this level of exertion, but you might not yet understand the proper form required for your exercise. So don’t overdo things – limit HIIT sessions to three times per week – and always listen to your body.

 

3) Be Careful If You Have Cardio Problems

 

HIIT can increase the risk of cardiac event, so it’s important to be very careful if you suffer from cardio problems. Although it is possible to incorporate this kind of training into your life, it’s crucial you see a doctor before you get started.

 

4) Work On a Base Level of Fitness First

 

Although experts are divided on the question of whether HIIT is suitable for beginners or not, it’s wise not to take any chances. If you’re a complete couch potato then start off with a regular fitness routine for a good few weeks before you start incorporating any HIIT.

 

5) Use A Heart Rate Monitor

 

You can never really know exactly how hard you’re pushing yourself unless you wear a heart rate monitor. When you do, you’ll know when you’re going too far. Always try to keep within 95% of your target heart rate. If you’re going above this, simply slow down. There’s no rush, you’ll gradually be able to build up your fitness and stand tougher workouts in future.

 

6) Slow Down If You Experience Chest Pain

 

Lastly, if you experience chest pain, or real difficulty breathing, then you need to slow down right away. You shouldn’t stop completely. Instead, slow right down to your cool down pace before you stop. Always seek professional medical advice if this happens.