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For years, our exercise mantra is "go hard or come home," with intense spin clbades and HIIT workouts promising we could be in better shape in 20 minutes or less.
But now the gym is slowing down, with more and more experts recommending to move up a gear.
Is your training stressing you?
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HIIT – High Intensity AKA Interval Training – combines fast and hard movements that aim to take your heart rate up to 90% of its maximum, with brief recovery periods during which you rest.
"By working this way, you get a huge increase in the level of cortisol, a stress hormone, that helps the body adapt and grow," says Bryce Hastings, head of research at the fitness center Les Mills.
During a rest period, your level of cortisol should drop, but the scientific researchers at the gym have found that this is not the case for those who practice HIIT. "We found that their recovery was compromised and that it caused problems such as injuries, mood swings, fatigue, and trouble sleeping," says Bryce.
Now, the Les Mills team says people only do two HIIT sessions of 20 minutes a week, with at least two days of rest in between.
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And they are not the only ones to propose a limit. Research conducted by Brazilian universities has shown that two days of consecutive HIIT exercises compromised the immune system, prompting them to recommend at least one day of rest between workouts.
Whatever it is, it takes almost as long to our faces to glow red to get back to normal.
Stable as she goes
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LISS – Stable Low Intensity Status, to give it its full name – Cardio allows you to exchange HIIT's short and sharp impulses for longer, stable strokes or cycles where your heart rate reaches 60 to 80% of its maximum.
"Years of research have shown that it works. We seem to have forgotten it because of our enthusiasm for HIIT, "says Niko Algieri, co-founder of the London fitness center Equilibrium Total Balance.
"A few regular cardio sessions of 45 to 60 minutes a week will burn fat and work your heart and lungs to improve your fitness."
Unfortunately, walking around the shops will not be enough. Aim for a rhythm where you breathe hard enough to hold the conversation while you move.
You get the same slimming success with moderate exercises as with HIIT
If you are in very good shape, MISS – steady state at moderate intensity – could be your style. "A common mistake when people do not find LISS difficult is to extend the duration of their training, but it can lead to injury," says Bryce.
Instead, it suggests that you speed up "where you can say a sentence without having a proper conversation". So, for example, MISS would be a rower's average setting or a fast jog.
Remember, this is not everything. "During HIIT, you should hardly be able to say your name," says Bryce. "It's not what you're aiming for here."
Until where can you go?
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HIIT weight training allows you to get the maximum number of repetitions in the shortest possible time (look for #AMRAP on Insta for thousands of keywords). But it turns out that this method may not be the most effective way to build strength.
"The problem is that it does not allow you to focus on the form.I rarely see anyone doing a HIIT strength workout to stretch their muscles so that they can move," Niko says. .
"It means you do not recruit all the muscle fibers and you will not meet the optimal challenge your muscles need."
Instead, try the slow exercise weight version, LIRT – which is a low intensity resistance workout.
Aim for three sets of 10 to 15 repetitions per shot, using a weight heavy enough for your last two or three reps to feel comfortable. Make sure to push the weight steadily and control its return. Then, rest for 60 to 90 seconds between sets to allow your muscles to recover – a perfect window for a quick sweeping right.
Before trying LIRT, it might be worthwhile to book a session with a personal trainer. "Good form is the key to getting results with slow training – and we had to fix a lot of people who had bad habits doing HIIT," says Niko.
Fold it as …
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If your favorite part of a physical exercise clbad is when you lie down on a rug and stretch, you will be filled.
Slow and steady stretches are part of the schedules at trendy gyms such as Frame and Barrecore, and the trend in Los Angeles for studios that specialize in stretch studios is expected to soon hit the UK. But it's more complicated than lying down a bit.
The new generation slow stretching clbades focus deeply on the muscles to form a layer of connective tissue called fascia and also push your muscles slightly further than normal, which helps improve flexibility.
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"The kind of normal stretching you do after a workout relieves the tension created during exercise and brings the levels of adrenaline and cortisol back to normal," says Jayne Robinson of Frame. "Stretching clbades do more than that, restoring the range of motion you may have lost."
It is best to do these stretches in a clbadroom because there are rules to follow. "Work gradually in stretching and avoid jolts or sudden movements. You may feel some discomfort, but if the pain becomes sharp or your breath shortens, you will go too far. The motto is "fold, not break," says Jayne.
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Slow down to lose weight
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So is that for HIIT? Well, you will not have to say goodbye to this CrossFit coach if you do not want to – just balance your fast workouts with a lot of slowness.
"Think of your body as a car, but with a few different fuel tanks," says Niko. "You have to keep each tank full with a different type of training to perform well. Do exercises that challenge you, but add slower exercises to restore. "
More and more research shows that you get slower but smarter results. A 2016 study by the University of Bath revealed similar levels of slimming success in a group practicing IHIIT five times a week in a group, performing workout sessions at the University of Bath. fire at a moderate pace.
Plus, if you're a new or less enthusiastic user, a 2017 study by Iowa State University showed that it was likely that you would enjoy your session more slowly than an exhausting session in HIIT.
And all coaches agree that the best exercise for your body is the one you continue to do. On your marks, ready, slow down!
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