Injury Prevention while doing HIIT (High Intensive Interval Training)

Injury prevention during a workout is essential to practice. With all the keys to perform each routine and exercise successfully, injury prevention should not forget. Free from injury during a workout is what everyone wanted.

Injury prevention can be appropriately done while doing your exercise and routine. One of the major causes of getting injured is not following the step by step of your workout. Also, when you force your body to do more than the capability is one of the reasons for the high risk of injury could happen.

For instance, when you know you will be doing high-intensity training, you should know your requirement before starting your exercise. High intense workouts are a physical activity with various intervals with quick rests.

By doing this kind of training, you are burning calories at a higher rate than regular training. Regular high-intensity exercise increases metabolism, cardiac function, improve endurance levels and reduce insulin resistance. But this kind of training is not recommended for everyday performance. The recommended to perform intense training is every 1-3 days weekly. If you follow this weekly routine, you will have injury prevention.

Why intense training?

Aside from injury prevention, high-intensity training is good for our health. You can have different benefits.

Given the intense workout, it will help you burn more fats. If you want to have tone muscles, intense training is right for you. The routine in intense training is to burn away stubborn fat. Due to intense exercise, it will lead to an increased rate of fat oxidation.

Moreover, intense training can contribute to your appetite. With the entire workout, your digestion also increases, but it also reduces your appetite. In this event to your body, it increases insulin sensitivity, which means that intense training regulates your blood glucose at healthy levels. Having regular sugar and less appetite is one perspective of injury prevention.

How to start intense training?

After getting the benefits of intense training, which injury prevention is more critical among others, you can start doing some intense training. Such as circuit, pyramid and EMOM, these are the high-intensity training that you can perform.

If you want to try circuit, here are the things you need to know about this training. Circuit training is involving different muscles in-circuit motion. You will only spend an average of one minute in each station then moving to the next station. The time of recovery, movement and adjustment to the new station is your rest.

When we say pyramid, though the structure is like a circuit, the repetitions in each station is different. Doing the pyramid is choosing either step up or down the number of repetitions. You have a choice. Unlike with circuit, you will need to stick with the routine.

More so, have you heard about EMOM? EMOM or Every Minute On the Minute is just like playing words in your head, but it has a deeper meaning. In EMOM, your interval is our focus. Within one minute, you will have different ranges; but in each interval, you will have to complete the designated number of repetitions in each exercise, respectively. If a minute has already passed, then you need to restart on a new minute. And work to complete your repetitions all over again.

Are you wondering when the best time to rest while during high-intensity training is? The answer is simple. Since we do only high intense training thrice weekly, you will need to have a 24-hour rest after each day of training. Following the proper intervals in between exercise, you are practicing injury prevention routine. Some injury that needs to prevent is not always in terms of physical. Prevention in other aspects can be referred to as physical and mental burnout.

Therefore, refrain from skipping your rest day. Especially when you are doing high-intensity training, you need to prioritize the rest days. Your body must recover after the high-intensity exercise.

How to do high-intensity training?

For injury prevention, you will need to know how to do high-intensity training properly.

First, to make sure that your heart has a regular rate while doing high-intensity training, you should monitor your heart rate. Typically your heart rate will increase while doing high-intensity exercise. Keeping your heart rate’s track is a way of injury prevention during high-intensity training.

Before making the moves, don’t forget to warm up. A proper warm-up will enable your body to perform high-intensity training. Some of the warm-ups you can do are slow jogging, stretching or simple exercises that can prepare your heart, lungs and muscles for intense training.

Your form is your key for injury prevention. It is a habit that when we do a workout, we forgot to look for our formation. Our form during training will ensure that we are far from getting injured. If some exercise you are too complicated for you to perform, you have the free will to choose not to do it. Forcing yourself in high-intensity training that you cannot act is like getting voluntarily to be injured. It is vital that when you do a high-intensity workout, your form will not be lost.

Injury prevention also involves hydrating yourself and getting healthy food after and before the high-intensity training. With intense exercise, you will need more energy.

Other Tips for Injury Prevention

How about when you decide to stick with your simple and less complicated routine? Well, we have some essential tips for injury prevention during a workout.

What you wear controls your body temperature. When you do a workout or simple exercise, your dress is your safety precautions. Choose fabrics that are breathable and lightweight. Also, prevent wearing dark colors during hot and humid weather condition.
When winter, the opposite choice like wearing thicker fabric and dark in colors so it will keep your body warm. Also, you should consider wearing the right shoes. If you are comfortable with your footwear during high-intensity training, you will prevent injury with your feet. Over time, it will be a key for injury prevention.

What can we say?

When it comes to injury prevention, we have prepared some practical ways on how to do workout safely. Of course, the first thing that you will need to know is to be aware of your body. If you feel pain in your body after doing the high-intensity training, then you should stop and consult your doctor.

So to know if your body is in good form before and after a workout, you will need to do some warm-up and cool down. In this way, you can feel the condition of your body. Warming up is one way to condition your body during workout and exercise, especially when high intense training.

While doing high-intensity training, injury prevention routine includes proper pacing. Remember that you only have a day to recover from the intense training. But if you feel that your body is still in pain, then you have to rest until your body is prepared for more intense exercise.

Lastly, you should look for techniques to make the perfect form, proper pacing and the routine of high-intensity training. Techniques are vital so you can have an injury prevention routine.

Knowing all these about injury prevention from doing high-intensity training can be a lot of help to assure that you will successfully achieve your goals.