Prior to Exercise.
Prior to beginning any exercise program, including the activities depicted on this website or in the SprintHit app, individuals should seek medical evaluation and clearance to engage in activity. Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such an event, medical consultation should be immediately obtained.
What are the Safety Concerns with HIT Training?
Persons who have been living sedentary lifestyles or have undergone prolonged periods of physical inactivity may have an increased risk during high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. Medical clearance from a physician or your GP may be an appropriate safety measure for anyone with these conditions before staring HIIT or any exercise training. Prior to beginning HIIT training a person is encouraged to establish a foundational level of fitness. This foundation is sometimes referred to as a "base fitness level". A base fitness level is consistent of aerobic training (3 to 5 times a week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that produces muscular adaptations, which improve oxygen transport to the muscles.
Establishing appropriate exercise form and muscle strength are important before engaging in regular HIIT to reduce the risk of musculoskeletal injury. Regardless of age, sex and fitness level, one of the keys to safe participation of HIIT training is for all people to modify the intensity of the work interval to a preferred challenging level. Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with other persons.
How Many Times a Week Can You do HIIT Workout?
HIIT workouts are more exhaustive then steady state endurance workouts. Therefore, a longer recovery period is often needed. Perhaps start with one -HIIT training workout a week, with your other workouts being steady state workouts. As you feel ready for more challenge, add a second HIIT workout a week, making sure you spread the HIIT workouts throughout' the week.
Prepping for HIT: A Checklist.
If you’re planning to try out SprintHit, there’s a few questions we would recommend that you answer in advance. These questions have been taken from the physical activity readiness questionnaire (PAR-Q), and are used to help determine if you're ready to begin an exercise routine or program.
Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
Do you feel pain in your chest during physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance from dizziness?
Do you ever lose consciousness?
Do you have a a bone or joint problem that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
Do you know of any reason you should not participate in physical activity?
If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are concerned about your health, consult your GP before taking substantially increasing your physical activity starting with SprintHit. If you answered no to each question, then it's likely that you can safely begin exercising.
