5 Ways To Know You’re Going Hard Enough With HIIT

Smart health watch

During HIT, you can use BP doctor watch to monitor your blood pressure,heart rate,lung breath,etc.

In cardio, HIIT is a common technique of choice. This is an effective way to get your heart pumping in the shortest amount of time. Just go all out for 30 minutes or less, in 20- to 30-second increments, followed by a recovery period, and you can get metabolic and performance-based benefits similar to spending longer on a treadmill. But going all out doesn't mean twitching your arms and legs as fast as possible or going all out on intensity.

Before you start sweating, read this list carefully and make the most of each interval.

1. Are you panting?

When you're doing HIIT, you shouldn't have a conversation. In fact, any task other than breathing—and trying to supply your muscles with enough oxygen to complete the 20- to 30-second journey—seems impossible. "For beginners, the recommended intensity is 100 percent effort, but for many it's unrealistic," says Laura Miranda, a fitness trainer for New York State, DPT, MSPT, and CSCS. A quick fix: make sure you're rested. "Your legs and lungs should be burning, and if someone offered you $100,000 to hold on for 10 more seconds, you wouldn't," Miranda said.

When considering duration, 20 minutes works well for beginners, and a 1:2 ratio -- where you "turn on" for 20 seconds, then turn off until the minute is over -- is a good place to start. As long as you make the most of your rest periods, your energy stores won't be depleted until the next interval begins.

2. Is your heart rate increasing?

When you're going all out, your Perceived Effort Rate should be 8 or 9 (9 out of 10) and your heartbeat should be more violent. Miranda recommends setting your heart rate at 80 to 90 percent of your maximum heart rate, which means hard work and sustained effort. If you're using a Fitbit Alta HR, Fitbit Charge 2, Fitbit Blaze, Fitbit Surge, or Fitbit Ionic to track your exercise, you can check how much time you spend in each heart rate zone in the Fitbit app to make sure you're running at the appropriate level Intensity exercise.

3. Do you feel burning?

The purpose of HIIT is to trigger an anaerobic reaction. "Anaerobic literally means lack of oxygen," Miranda said. "You can only store energy for a minute at most; if you're a beginner, shorten it." Unlike a leisurely, fun run, the goal here is to push yourself. For each interval, count the reps (weight training) or distance (cardio-based sprints) you've completed. Then, try to beat that number in each round. After training, you may notice post-workout fatigue and soreness. If you are new, please join HIIT once a week. Later, you can increase this number to 2 or 3 non-consecutive days.

4. Do you keep it short?

Balance on one leg as you squat, pick up a puppy, and clap your hands. Juggling will get you nowhere. "Not only will it be confusing for newcomers, but if there are too many components in the exercise, you won't be able to get to your anaerobic zone in the allotted time," says Miranda. Too many steps can also cause you to rush and cause the technology to crash. When it comes to HIIT, your routine should be the same: simple. "Keep your workouts simple enough so your brain doesn't crash," says Miranda.

Sometimes a basic exercise pattern works best, Miranda says. "Sprinting up hills or stairs, or focusing on weight squats or lunges, works well because it allows you to feel any kind of collapse," she says. Modify it if you find yourself hitting the limit in 10 to 15 seconds. "Instead of going too hard and just doing two squats, do a back squat like a normal squat," Miranda said. "You're still moving, activating the same muscle groups, getting the same Strength, but you're not sacrificing your joints.".

5. Do you incorporate restorative work into your routine?

Working 8 to 10 hours and then expecting your muscles to "live" when you walk into the gym is like taking a cold rubber band out of the fridge and expecting it to stretch effectively. "It's true that your muscles, nervous system and brain aren't ready to do their best, which is why dynamic stretching is so important," Miranda said. Active stretching helps relieve tight muscles that might otherwise lead to imbalances , making you hurt on the road. Static movements, such as bending over and touching your toes, are not enough to prepare your body for pre-exercise training. Miranda's three suggestions include downward dog yoga to pigeon yoga, a piriformis stretch that affects all of your hip rotators, and a kneeling quad stretch that lifts your feet to activate you of the hip flexors and quadriceps, strengthening a good core and neutral pelvic position.

After exercise, static stretching and foam rolling are essential when your muscle fibers are at maximum contraction. Slowly introduce elongation. This is the post-workout place. "HIIT is a maximal effort on your body and can cause damage to your joints, tendons and ligaments," Miranda said. "After a HIIT workout, stretch slowly with static stretching and break tendons with foam rolling. membranes, which help limit the potential buildup of muscle tone that can lead to imbalances that can lead to ankle, knee, hip and lower extremity injuries to the back."