Green Means Go: High Intensity Interval Training with Traffic Lights

This type of injury can sometimes present as immediate, disabling pain or can progress over time. These types of injuries usually occur when the spine is in flexion and a significant load is passed through the disc such as in performing deadlifts or snatches.

There are many other exercises performed in HIIT training, which can overload the spine if performed with incorrect technique. Most of these can be cured with a self-imposed rest period. More serious neck injuries include disc herniation to the joints of the cervical spine. Common symptoms include neck pain, headaches, pain between the shoulder blades and pain radiating into the arms and hands. Overhead lifting and exercises that strain the neck, and a flexed position are often culprits behind these injuries.

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The most common reason for anterior knee pain following HIIT is patellar tendonitis, also known as jumpers knee. This involves an inflammation to the patellar tendon, which connects the kneecap to the tibia. Jumping exercises, squats, lunges and running can all lead to this kind of injury. This condition can progress to the point where there is severe limitation in continuing HIIT routines, as well as interfering in daily life. Muscular imbalance is often a factor in increasing the forces on the patellar tendon and therapy is usually designed to reduce this.

With persistent stressing of the patellar tendon, tears can develop and progress. The two most common causes of workout-related elbow pain are lateral epicondylitis tennis elbow and by medial epicondylitis golfers elbow. These are often a result of poor technique and overuse, as well as muscular imbalance and inflexibility. Tennis elbow presents with pain on the outside bump of the elbow, made worse with gripping, lifting, opening the fingers and pressure in the outer elbow.

Micro tears within the tendon can progress with overuse and become disabling. Golfers elbow presents with pain on the inside bump of the elbow, with pain increased by making a fist, gripping and pressure over the middle of elbow. Both of these conditions can be progressive and lead to pain in daily activities, as well as dull, chronic pain. These injuries even when managed properly, can sometimes take many months to improve.

If you find yourself experience any of these symptoms, make sure to check with a doctor before continuing any exercise routine. Group 8 Created with Sketch. Group 7 Created with Sketch. Email Created with Sketch. Group 9 Created with Sketch. Group 10 Created with Sketch. Group 11 Created with Sketch. For the more conditioned individual, it may be a 10mph run with a bit of an incline. After this minute, you should feel pretty wiped-out and have a need to slow things down.

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Again, easy depends on your fitness level … it may be a 2. After the one-two minute recovery interval, you should feel ready to go all-out again. For the very fit individual, they should shoot for work intervals that get them up to that level. An all-out effort one minute , followed by a recovery interval one to two minutes , is one cycle.

When first starting out, shoot for completing cycles. Be sure to warm-up first for about minutes and even include a couple of intervals below your max level to get your body acclimated. Basic warm-up starting with a brisk walk and work your way up to a light jog — 10 minutes 2. Run at 10 mph for 30 seconds to 1 minute 3.

Repeat this cycle 7 more times 8 cycles total 5. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water. Shoot for about 2 HIIT workouts a week in addition to your other favorite fitness activities.

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Many treadmills come with interval-based training pre-programmed on the console. These can be helpful when your struggling to update your speed and incline during your workout. Look for treadmills with the science-backed Sprint 8 program. Learn more about Ken. Your email address will not be published.