High Intensity Workouts | The Good, Bad, & Ugly
2 minute read
High-intensity interval training (aka H.I.I.T.) is a popular form of exercise that involves short bursts of intense exercise followed by periods of rest. H.I.I.T. workouts are often associated with increased metabolism and “fat burning” when conducting these workouts. Fitness boutique establishments, which are small and typically found in retail town centers, tailor their fitness platforms towards H.I.I.T. workouts.
This article will go over physiological, hormonal, and physical effects of high-intensity workouts and how identify if they are the correct workout for you and your goals.
During a H.I.I.T. workout, the body’s primary source of energy is glucose, which is stored in the muscles and liver as glycogen. As the workout intensity increases, the body’s demand for energy increases, and glycogen stores are broken down to provide the necessary fuel.
As the glycogen stores are depleted, the body will then turn to stored fat as a secondary source of energy. However, the body does not exclusively burn fat during a cardio workout, as some muscles require glycogen for optimal performance.
The body’s energy production is not localized to the area being worked out. Fat is broken down and released from adipose tissue throughout the body and is transported via the bloodstream to the muscles to be used as fuel. Therefore, it is impossible to target specific areas of the body for fat burning during a cardio workout.
THE GOOD
High-intensity workouts have several benefits, including improved cardiovascular health and weight loss if combined with a solid nutrition regimen.
There are several different types of HIIT workouts, each with their own unique benefits. Here are just three of them:
Tabata: short bursts of intense exercise followed by periods of rest. Some examples of exercises that can be included in these workouts are burpees, squats, mountain climbers, pushups, and crunches.
EMOM (Every Minute On the Minute): performing a specific exercise or set of exercises for a certain number of reps within a minute, then resting for the remainder of that minute.
AMRAP (As Many Rounds As Possible): performing a specific set of exercises for a set amount of time, such as 10 minutes, and completing as many rounds of the exercises as possible within that time frame.
THE BAD
While high-intensity workouts can be beneficial, they can also be challenging for beginners and those with certain health conditions.
High-intensity workouts put a lot of stress on the body, and if not performed correctly, they can lead to injury. It is essential to start with a low intensity and work up gradually to prevent injury and build endurance.
These workouts are meant to be conducted in a fast and quick manner so if you have limitations such as joint pain, back stiffness, shoulder immobility, this could limit the intent of the workout.
THE UGLY
High-intensity workouts, if performed too frequently or too intensely, can have negative effects on the body. It can also cause moderate to severe injury if physical limitations or ailments are present before the workout.
Conducting multiple H.I.I.T. workouts per week and overtraining the body can lead to fatigue, decreased performance, and injury. Repeating the same exercises or movements multiple times per week can lead to a strain or tear of the muscle.
For example, multiple sessions per week on a seated rower or numerous repetitions of overhead presses can lead to lower back/knee pain and rotator cuff strains/tears, respectfully.
It is crucial to allow adequate recovery time between workouts and listen to your body’s signals to prevent burnout and injury.
High-intensity workouts can also have harmful effects on the body, particularly when performed excessively or without adequate rest and recovery.
One of the main ways in which high-intensity workouts can be harmful to the body is through their impact on the hormone cortisol. Cortisol is a hormone that is produced by the adrenal glands in response to stress. It is often referred to as the “stress hormone” because it is released in response to physical or psychological stress.
Cortisol is involved in many important physiological processes in the body, including the regulation of blood sugar levels, immune function, and metabolism.
During high-intensity workouts, the body experiences physical stress, which triggers the release of cortisol. This is a normal response and can be beneficial in moderate amounts.
However, when high-intensity workouts are performed excessively or without adequate rest and recovery, cortisol levels can become chronically elevated, leading to negative effects on the body.
Chronically elevated cortisol levels have been linked to a range of harmful effects, including decreased immune function, impaired cognitive function, and increased risk of cardiovascular disease.
Additionally, cortisol has been shown to promote fat retention, particularly in the abdominal area. This means that individuals who have chronically elevated cortisol levels may have difficulty losing weight, even if they are following a healthy diet and exercise program.
Other factors can also contribute to chronically elevated cortisol levels, including a stressful job or home life. This means that individuals who are already experiencing high levels of stress may be particularly vulnerable to the negative effects of high-intensity workouts.
So What Now?
Overall, while high-intensity workouts can be beneficial in moderation, it is important to balance them with adequate rest and recovery to avoid chronically elevated cortisol levels and their associated negative effects on the body. It is also important to address any underlying sources of stress in order to reduce cortisol levels and promote overall health and well-being.
Strength training and changing your workouts from light intensity to high intensity can promote overall better benefits to longevity compared to just high-intensity workouts alone for several reasons:
Improved muscle mass and strength: Strength training focuses on building and maintaining muscle mass, which can help you maintain your strength as you age. Maintaining your strength can improve your balance and mobility, reduce your risk of falls and injuries, and help you maintain your independence as you get older.
Increased bone density: Strength training also helps increase bone density, which can help reduce your risk of osteoporosis and other bone-related issues as you age.
Reduced risk of chronic diseases: Strength training and changing up your workouts can also help reduce your risk of chronic diseases such as heart disease, diabetes, and obesity. Regular exercise can also help reduce inflammation, which is linked to many chronic diseases.
Improved cognitive function: Research suggests that exercise, particularly strength training, can also improve cognitive function and reduce your risk of cognitive decline as you age.
Lower stress levels: Strength training and exercise in general can also help reduce stress levels, which can have a positive impact on your overall health and well-being.
By incorporating strength training and changing up your workouts from light intensity to high intensity, you can enjoy a range of benefits that can help you live a longer, healthier life. So, it is recommended to combine both types of workouts for better overall benefits.
To Your Health,
ExPo LIFE FITNESS Team