Can you do HIIT every day? Is it safe for our health?High-intensity interval trainingburns fatandbuildsmuscle;it’s a very popular form of exercise today. The problem is that many athletes traintoo much and badly, which harms theirmuscle recoveryand hinders their sports results. And this makes me ask again: Is it OK to do HIIT every day?
In fact, HIIT is most effective if you increase the intensity as you progress and max out in just 30 minutes. No more is needed! But as we know that all this can seem nebulous, you will find in this article the details of themistakes not to makeand thebest way to trainrather than doingHIIT every day!
In this article, Niketrainers.com.co will tell you:
The main mistakes of athletes who do HIIT every day
Relying on HIIT for muscle growth
If you train inHIIT every dayhoping topromote muscle gains, know that it is not the most optimal solution. Sure, HIIT is great forburning fatand improvingmuscle definition, but it’s not the best forbulkingup .
High-intensity trainingis more for athletes who want tolose fatandget back in shapein general. If you want togain muscle mass, opt forweight training sessionswithheavy loadsandcompound exercisesinstead.
Strength training is a form of exercise that releases the rightgrowth hormonestomake your muscles bigger. Heavyworkoutsput more strain on your muscles, which in turn will grow bigger.
Make sessions too long
When it comes toHIIT, less is more. If your workout lasts longer than 30 minutes, you won’t see results commensurate with the time spent: here, it’s not about being tough, but rather about beingvery efficient in short periods of time.
DoingHIIT every daywon’t make you progress if you don’t train the right way and make the sessions last. For intervaltraining towork, it has to be intense. That’s why, after 30 minutes, you’re supposed to be washed out!
It is possible that you have somepsychological blockagesand that you associate the time spent exercising with theeffectivenessof your session.
But that’s not true: remember that 10 one-minute sprints are equivalent to several hours of regular cycling. So be sure tobreak down your workouts into small, high-intensitychunks .
training too often
Since HIIT takes less than half an hour, you might as well do asession every day, right? False. In absolute terms, it is not advisable to performHIIT training every day.
If you have done your session correctly, your muscles will be tired sorecoveryis crucial. If you’re tempted to cram your schedule withHIIT sessions,the solution is simple: don’t. You should trainno more than four times a week.
Do yourself a favor and take at least one fullday of rest between sessionsto allow your body to recover and avoid injury. First, you have earned it. Second, it is during thisresting phasethat your muscles will improve and grow.
Do your session anytime during the day
We now know thatHIIT every dayis not recommended, but can you train anytime during the day? For starters, you should know that this form of exercise burns a lot of calories. If you doHIITafter work, it will boost yourmetabolismand burn calories.
The problem is, you’ll mostly target all the foods you eat while you sleep, which hopefully isn’t a lot. It is therefore important tochoose the right time to train. The earlier you train, the better!
Morningworkoutstap into your fat stores, while eliminating the calories you consume throughout the day. You can dointermittent fastingoreat a light breakfast90 minutes before you exercise. This helps line your stomach and prevent any feeling of discomfort during your HIIT session.
Performing the wrong warm-up
Not preparing for aHIIT sessionis not recommended. Whether you doHIIT every dayor not, you need to warm up toavoid injuryandprepare your muscles for the effort.
Thehigh-intensity interval trainingwill crescendo: you start gently to finish in style. Anintense sessionrequires preparing your body by combining thewarm-up with the training.
Mimicking the movements of your main low-intensity workout will set you up for aneffective, injury-free workout. For example, if you’re planning aHIIT sprint session, warm up with a light jog for 5-15 minutes.
If you plan to do strength-training moves, do them very slowly, very slowly, in the form of ayogamove .
Overload on equipment
Beingas fit as a superherodoesn’t mean you have to overload yourself withfitness equipment. This is an added benefit for more complex workouts, but you don’t need a lot of gear to get results with regular workouts.
If you’re doing aHIIT session every dayand you’re not careful, your wallet will shrink faster than your waistline! On the contrary, HIIT gives the advantage of being flexible and modular.
Investing indumbbellswill ensure quick results, but you can still get strong abs using water bottles or other weighted items.
Anything that raises yourheart rate to 90%of its capacity will do! Keep it simple and thebenefits of HIITwill take care of the rest.
What to do instead of training HIIT every day
Vary your routines
Not only can you get bored if you do the same routine regularly, but your progress will also eventually plateau. Whether you doHIIT every dayor not, sticking to the sameexercise routineall the time will eventually stabilize yourmuscle gains.
Additionally, there is a risk of injury if you perform the same repetitive movements over time with no recovery time. While you may not notice the negative effects of this lack ofexercise variation, you will eventually seedecreased performance, possible weight gain, or even injury from overtraining a muscle.
Since HIIT can be done in a variety of ways, including outdoors or without equipment, you have plenty of fun ways tovary your workouts !
Mix with pure bodybuilding sessions
Strengthtrainingis important for your heart health, balance, bones and weight management. Resistancetrainingis designed toimprove muscle fitnessby exercising a specific muscle or muscle group.
Rather than doingHIIT every day, we recommend combining interval training withweight training sessions. This will help youbuild lean musclemass andburn more fat.
You can simply exercise at home, like for HIIT, or use the machines in your gym. We also advise you totarget the upper body with strength training: HIIT tends towork the legswell , but somewhat neglects the work on thestrength of the arms.
With these two forms of exercise, you can enjoy the benefits of both HIIT forfat lossand strength training for muscledefinition!
Is it OK to do HIIT every day?
As you will have understood, it is not recommended totrain in HIIT every day. This does not give your muscles enoughrest.In addition, if you train every day, it is possible that you perform poorly during the sessions. And yes, you should normally be too tired to continue like this!
Among the main mistakes made by athletes, we find the following: doing sessions that are too long and too often, training at any time without warmingup, or even investing in superfluous equipmentandbelieving that HIIT can lead to a big gain in muscle size. Tolose weightor refine your muscles, follow a rhythm of 4 sessions per week, including at least one of weight training. You will not be disappointed; you will quickly havemuch better resultsthan doing aHIIT session every day!