High Intensity Interval Training, or HITT, is one of the hottest trends in the fitness world right now, and with good reason. It provides aerobic and metabolic benefits without requiring nearly as much time and equipment as you might need for a typical cardio and weightlifting routine at the gym.
The trouble is, sometimes doing the fast-paced movements involved in these workouts can lead a person to injure his or her back—especially if he or she spends most of the day sitting at a desk. To avoid this injury, perform a dynamic warm-up prior to your training session; do a lot of core exercises within your HITT session; and concentrate on keeping your core tight at all times.
Really, you should try to keep your core engaged throughout the day, even when you're not exercising. Slightly flexing your core during the day helps improve your posture and steers you away from injury.
Also note that neither of the I's in HIIT stands for "impact." You don't need to punish your body to reap the benefits of a HIIT workout! If you're a weekend warrior, steer clear of Olympic lifts and other complex moves when you are planning a HIIT session.
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If you decide to incorporate high-impact exercises in your routine, remember to wear proper joint support. For example, the EK-1 (shown above) and EK-3 from Zamst are ideal for knee support because they are lightweight and breathable.
For the lower back, Zamst's ZW-5 and ZW-7 (shown above) provide necessary support. People typically think of braces as appropriate for use after injuries, but they can also serve to prevent injuries.
Many HIIT exercises, if done correctly, can be effective, safe and fun to do. Below is a list of moves that involve little or no impact, which can form the building blocks of your HITT session. Give them a try:
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