10 Disadvantages of HIIT Training


High-Intensity Interval Training, or HIIT, is a term that used for any workout routine that cycles through short periods of heart-pounding cardio with high impact and rest times. But there are some disadvantages of HIIT training workout.

Using simple and well-known exercises like running or jumping rope, deadlift, squat, HIIT promises and delivers amazing results.

Disadvantages of HIIT Training

The truth is that when you look closely at most of the studies praising HIIT and the gyms that are using it, it is only for a short time period. Clients come in, get started, and see results, which is great. But there are 10 disadvantages of HIIT Training, you need to know about them. 

1. Increased Injury

HIIT workouts has vary complicated exercise moves, like burpees and box jumps. Trainers warn before that doing these moves or exercises with the wrong form can lead to pulled muscles and other injuries.

HIIT workouts should usually be done less than three or four times a week. Also, you should start under the guidance of a professional gym trainer who can ensure your form and moves is stable and correct. This will help you to prevent injuries from HIIT workout.

2. Advanced Preparation

HIIT workouts aren’t for fitness newbies. There are many complicated moves, and intense demands mean this style of training works the best for experienced gym-goers.

If you want to start a HIIT workout with little experience, you need to prepare yourself with weeks of some lower-intensity training workouts.

Dynamic stretching or warm-up exercises before HIIT helps you to minimize the odds of soreness and injuries. Post-workout static stretches are also a great idea to avoid injury and soreness.

3. Discomfort

HIIT workout is hard. This is its upside and its downside, many people love to work hard, pushing themselves to their higher limits, and felling exhausted after a sweat session for better results. But others people don’t.

If you’re not the type of person who likes leaving the gym sweat-soaked, HIIT may be too intense and a great workout for you.

4. Too Short

HIIT is done in extremely short time periods, shorter than twenty minutes or less. Tabata is completed in only four minutes, and if you do it only for three times per week, that means HIIT workout will provide less than an hour of workout time per week.

Doctors recommends you at least 75 minutes vigorous activity in a week of to stay healthy. That means HIIT workout can’t be your sole workout. So, the short time period of HIIT workouts isn’t a great thing.

Also read, Overtraining: Signs, Cause, Prevention, And Solutions!

5. Tt’s not the best for biginners

HIIT workout is really a high intensity workout, so that this will need more efforts, strength, and experince.

As biginner, you don’t have enough experience about workout, so that can cause any physical injury or soreness. We recommend you to do HIIT workout under the guidance of a professional gym trainer.

6. It is really hard

HIIT is done in extremely short time periods, shorter than twenty minutes or less, but It is really hard. Because of short time period it needs more efforts for better results.

This is difficult for some people, specialy for biginners.

7. HIIT Can Impact Your Weightlifting Workouts & Performance

If your primary goal is to build muscle, then you need to be aware of how HIIT can impact your workouts.

HIIT is a intense workout, it’s meant, it should push you to your higher limits and you should be tired. It increases your recovery time period needs and puts you at a higher risk of muscle loss and burn out if you’re not careful to take enough rest.

For this reason, you should avoid doing HIIT before weightlifting to prevent from the risk of muscle loss.

8. Puts strain on your body

HIIT is a high intensity training workout, that means it puts a lot of strain on body, muscles and joints. If you train yourself without warming up properly, you can risk straining your muscles or ending up with an overuse injury or soreness. It’s best to stick to not more then three times of HIIT workouts a week.

9. Can stress the nervous system

When you’re training at a high intensity you trigger cortisol, which is the stress hormone. Too much adrenaline in the body can lead to over-stimulation in the body. Over time, this can impact things like your digestive system. It’s a great idea to balance out your high intensity exercise with a low impact activity which is calming to the body to combat this issue.

10. May not be suitable for everyone

Due to the complicated movements, it’s best performed by those who already have a basic level of fitness and exoerince. If you’re biginner on your fitness journey it might be best to work your way up to HIIT workouts by starting out with a low intense activity first, and then HIIT.

Also read, Overtraining: Signs, Cause, Prevention, And Solutions!

Advantages of HIIT Training

  1. Saves Time
  2. Fat Loss
  3. Keep the Muscle
  4. Do it anywhere
  5. It’s Efficient
  6. You’ll Build a Healthier Heart
  7. There’s No Equipment Necessary
  8. It Promotes Weight Loss without Muscle
  9. You’ll Increase Your Metabolism
  10. It’s Seriously Challenging
  11. HIIT Can Improve Oxygen Consumption
  12. It Can Reduce Heart Rate and Blood Pressure
  13. Blood Sugar Can Be Reduced by HIIT

Bottom Line

Ultimately, the most important thing is to find out a effective workout you like and stick to do it. If HIIT challenges you and you can do it correctly, that’s really great.

If not, there are plenty of equally healthy and less intense workouts you can try, whether LISS or others. But you need to know about pros and cons of the workout. In this article read about disadvantages of HIIT training.

Thank You!

Also read, Overtraining: Signs, Cause, Prevention, And Solutions!

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