High Intensity Interval Training: Pros and Cons


Personal Trainer

High Intensity Interval Training, HIIT, is a great way to work out, as well, an easy way to get hurt.  I’m going to go over a few pros and cons of this type of workout.

First off, HIIT training is a type of metabolic workout where you use both cardiovascular and strength training.  Your aerobic and anaerobic systems will both be used throughout the routine, meaning glycogen and fat will both be used as fuels.  Most of these training sessions last between 10-40 minutes, depending on how many exercises and how long the work and rest periods are.  There are numerous ways to get in this type of workout, whether it be 30 second runs with 15 second slow jogs or sets of shoulder press, body weight squats, push-ups and kettle bell swings with minimal rest.  Each workout can be different, or you can test yourself and compete against your own times or repetitions.

The biggest issue with this type of training is the rate of injury.  The problem is, most injures come when the body is in a fatigued state.  When the body is tired and run down from a workout, stability or the good form that you had in the beginning of the workout is now lacking.  People usually push themselves to maximal repetition or maximal time in these workouts, only decreasing the awareness from good form, to bad form.  This is when knowing your limits and controlling you work rate is needed, or when you need a trainer to look over what you are doing. If you are not keeping form throughout your exercises and your body starts to break down, it is probably time to stop this type of work and find a trainer.

On the other side, if you are able to work with a trainer and keep safe during these types of workouts they can be great for your health.  There have been studies that show that your resting metabolic rate can be increased for the 24 hours after you do these types of workouts and that it may burn fat more efficiently then long aerobic workouts.

There are so many different types of interval training and working with a trainer at EHS can help you be more effective and safe in your training.


Elite Health Services, located in Old Greenwich, (and now Westport!) CT is a world-class provider of certified functional manual physical therapy, personal fitness, golf & triathlon performance training, massage therapy and wellness related services. Our team of highly skilled and dedicated professionals take a no-excuses approach to providing exceptional care and delivering exceptional results. To learn more visit www.EliteHealthServices.

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