How many HIIT sessions should you do each week?

How many HIIT sessions should you do each week to get the most out of it without risking burnout?

HIIT, or high-intensity interval training, has become increasingly popular in recent years due to its health and fitness benefits. This intense form of exercise alternates periods of maximum effort with periods of active recovery. 

But how many HIIT sessions should you do each week to get the most out of it without risking burnout or injury? Here are the recommendations, pros and cons of too much HIIT.

Benefits of HIIT

HIIT has many health and fitness benefits. It is ideal for people who have a busy schedule, as it allows you to complete an effective workout in a short time. Here are some of the main benefits of HIIT:

Improved cardiovascular health

HIIT sessions intensely use the cardiovascular system, which improves the health of the heart and blood vessels. Studies have shown that HIIT can increase aerobic capacity, reduce blood pressure and improve heart function.

Abdominal fat reduction

HIIT is particularly effective for burning fat, especially abdominal fat. Intense workouts increase metabolism and promote fat burning, which can help reduce unwanted belly fat.

Maintaining muscle mass

Unlike certain types of cardiovascular exercises, HIIT allows you to maintain and even develop muscle mass. HIIT sessions often include resistance exercises, which stimulates muscle growth and helps prevent age-related muscle loss.

Burn calories after workout

One of the unique benefits of HIIT is the afterburn effect, also called EPOC (Excess Post-Exercise Oxygen Consumption). After an intense HIIT session, the body continues to burn calories for several hours, even when resting. This means your metabolism stays high after training, which promotes weight loss.

Ideal frequency of HIIT sessions

Now that we've looked at the benefits of HIIT, it's time to determine the ideal workout frequency. It is important to find a balance between HIIT sessions and recovery periods to avoid exhaustion and injury. Here are the recommendations:

Rest between HIIT sessions

According to experts, it is recommended to allow at least 24 hours of rest between HIIT sessions. This allows your body to recover and repair itself after intense exercise. Not allowing enough recovery time can lead to excessive fatigue, prolonged soreness, fitness plateaus and hormonal imbalances.

Number of HIIT sessions per week

Recommendations vary depending on each person's fitness level, individual goals and recovery capacity. However, most experts agree that two to three HIIT sessions per week are enough for most people.

It is also important to combine HIIT sessions with other forms of exercise to achieve a balanced training program. Also incorporate strength training sessions and active recovery periods, such as walking or yoga, into your training week.

The risks of too much HIIT

Although HIIT has many benefits, it's important not to overdo it. Too much HIIT can lead to excessive fatigue, injury, and hormonal imbalance. Here are some risks to consider:

Excessive fatigue

Doing too many HIIT sessions without allowing enough recovery time can cause you to become physically and mentally exhausted. Your body needs time to recover and rest after strenuous exercise, otherwise you risk feeling constantly tired.

Risk of injury

HIIT is an intense workout that puts a lot of strain on your muscles and joints. If you don't give your body time to recover between sessions, you increase the risk of injuries, such as sprains, muscle strains and stress fractures.

Hormonal imbalance

The intense effort of HIIT can cause the release of cortisol, a stress hormone. Cortisol is important for regulating metabolism, but excess cortisol can lead to hormonal imbalances, sleep disturbances, mood changes and an increased risk of disease.

 

HIIT is a great way to improve cardiovascular health, burn calories and maintain muscle mass. However, it is important to follow the recommendations for frequency of HIIT sessions to avoid exhaustion and injury.

In general, it is recommended to do two to three HIIT sessions per week, allowing at least 24 hours of rest between sessions. Also combine HIIT with other forms of exercise, like strength training and active recovery, to achieve a balanced training program.

Remember to listen to your body and take extra days off if you feel exhausted or experience pain. HIIT can be a great workout option, but it's important to find a balance that works for you.

Now that you have a better understanding of the ideal frequency of HIIT sessions, you can plan your training program accordingly. Remember to consult a healthcare professional or personal trainer if you have any specific health concerns or issues before starting any new exercise program.

Take care of yourself and enjoy the benefits of HIIT for your health and fitness!