How much HIIT per week is healthy?

The Benefits of High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a popular form of exercise that has gained significant attention in recent years. It involves short bursts of intense exercise followed by periods of rest. The benefits of HIIT include improved cardiovascular health, increased muscle strength, weight loss, and improved insulin sensitivity. However, one question that often comes up is how much HIIT per week is healthy?

The Recommended Amount of HIIT Per Week

There is no one-size-fits-all answer to how much HIIT per week is healthy. It depends on several factors, including your fitness level, age, and health status. The American College of Sports Medicine (ACSM) recommends that adults perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week. However, they do not provide specific guidelines for HIIT.

HIIT Frequency for Beginners

If you are new to HIIT, it is essential to start slowly and gradually increase the frequency and intensity of your workouts. The ACSM recommends that beginners aim for two to three HIIT sessions per week, each lasting between 20 to 30 minutes. It is also crucial to give your body enough time to recover between sessions, so it is recommended to space your HIIT workouts at least 48 hours apart.

HIIT Frequency for Intermediate and Advanced Exercisers

For intermediate and advanced exercisers, the frequency and duration of HIIT workouts can be increased. The ACSM suggests that individuals who are already physically active can perform HIIT workouts four to six times per week, but only if they are not experiencing any negative effects on their health or performance. The length of each session can also be increased to up to 45 minutes.

HIIT Frequency for Athletes

Athletes, particularly those in sports that require high levels of cardiovascular fitness, such as distance running, may need to perform HIIT workouts more frequently. However, it is crucial to ensure that the additional HIIT training does not interfere with their regular training routines. It is recommended that athletes work with a qualified coach or exercise professional to determine their HIIT frequency and intensity.

Potential Risks of Overdoing HIIT

While HIIT can be an effective way to improve fitness and health, overdoing it can lead to negative effects. Some potential risks of overtraining include increased risk of injury, muscle soreness, fatigue, and decreased immune system function. It is essential to listen to your body and adjust your HIIT frequency and intensity accordingly.

Conclusion

HIIT is an effective form of exercise that can improve cardiovascular health, increase muscle strength, and aid in weight loss. However, the amount of HIIT per week that is healthy depends on several factors, including age, fitness level, and health status. Beginners should aim for two to three HIIT sessions per week, while intermediate and advanced exercisers can perform HIIT workouts four to six times per week, depending on their health and performance. Athletes may need to perform more HIIT training, but it is essential to ensure that it does not interfere with their regular training routine. It is also crucial to listen to your body and adjust your HIIT frequency and intensity accordingly to avoid overtraining.