Thanks to its effectiveness in improving a variety of physical fitness metrics, HIIT Myth High-Intensity Interval Training HIIT Myth has become increasingly popular. Like any strong tool, though, moderation is necessary. Intense exercise can raise cortisol levels and cause physical stress without sufficient recovery, which can have an adverse effect on general wellbeing. Let’s explore the science of HIIT, how it affects cortisol, and why recovery is so important.
HIIT: What is it?
HIIT consists of brief, high-intensity workouts interspersed with active rest times. You’ve probably come across HIIT whether you’re riding a Peloton bike, doing a YouTube workout, or going to a gym class. These exercises usually consist of 10 to 60 seconds of intense exertion, followed by several repetitions of a similar or longer recuperation period.
HIIT’s effectiveness is praised. Insulin sensitivity, body composition, and metabolism can all be considerably enhanced after a few sessions. Exercise is marketed as a “magic pill” with quick results that show results in weeks. Hormonal reactions, specifically the release of cortisol, hold the key to this.
Knowing About Cortisol
The “stress hormone,” cortisol, is essential for stress management. The physical strain of HIIT is interpreted by the brain as stress, which sets off a chemical chain reaction that includes cortisol. The sympathetic nervous system is triggered by this hormone, which starts the fight-or-flight reaction.
In the past, this reaction was essential for surviving because it gave the energy required to either face or avoid danger. By causing the breakdown of lipids and carbs and an increase in blood sugar, cortisol promotes rapid energy release. On the other hand, excessive or prolonged release may have detrimental effects on health.
Levels of Cortisol and HIIT
The cortisol reaction plays a key in how well HIIT works to turn the body into a lean, mean machine. Your brain releases cortisol and other chemicals to communicate a survival scenario during periods of high activity. This encourages improvements in metabolism after the activity in addition to improving performance during it.
The Drawback: The Cortisol Swelling
Although cortisol is essential for HIIT to be successful, persistent rise of cortisol can be harmful. When there is an excess of cortisol in the system, it can result from psychological or physical stress and cause a number of undesirable symptoms.
Chronic Fatigue: Excessive fatigue that doesn’t go away even with enough sleep.
Muscle Fatigue: Decreased strength and stamina when working out.
Mood swings: Anger or melancholy on the rise.
Lack of motivation is the inability to get started on or enjoy tasks.
Issues with initiating or maintaining sleep.
Anxiety is characterised by heightened tension and concern.
Enhanced vulnerability to illnesses due to a weakened immune system.
Juggling HIIT and Recovery
Recovery is essential if you want to reap the benefits of HIIT without giving in to the cortisol creep. To balance the sympathetic nervous system, one must engage the parasympathetic nervous system, which is in charge of digestion and slumber. The following are essential recuperation techniques:
- Sleep: Getting enough sleep is essential for both mental and physical healing.
- Nutrition and Hydration: Sufficient nourishment promotes recuperation and optimal performance.
Activating the parasympathetic nervous system can be achieved through meditation and slow breathing. - Massage or foam rolling: Promotes muscle relaxation and recuperation.
Rest days are crucial for stress management and preventing overtraining.
How to Identify Overtraining
The symptoms of overtraining syndrome, which is frequently associated with high cortisol, include chronic weariness, diminished performance, and recurrent sickness. It’s imperative to reevaluate your exercise regimen if you notice these symptoms. Ideally, two to three times a week should be dedicated to HIIT, with days off in between.
Periodize your training by alternating between different workout intensities throughout a monthly cycle to avoid overtraining. By taking this method, you can profit from HIIT without running the risk of overdoing cortisol.
Advanced Methods of Recovery
Beyond the fundamentals, a number of sophisticated recuperation methods might help lessen the harmful impacts of cortisol and improve general wellbeing:
Athletes frequently employ the cold water immersion technique, which is submerging the body in cold water to minimise inflammation and soreness in the muscles.
- Active Recovery Workouts: Stress-free, low-impact exercises that increase blood flow and recuperation include yoga, strolling, and swimming.
- Nutritional Supplements: Supplements that help with healing and stress management include magnesium, omega-3 fatty acids, and adaptogens (such ashwagandha).
- Heart Rate Variability (HRV) Training with Biofeedback: Training intensity can be modified based on recovery state by keeping an eye on HRV.
- Apps for Mindfulness and Relaxation: Resources and software created to encourage mindfulness and relaxation can aid in the management of psychological stress and enhance healing.
Customising Your HIIT Programme
For maximum advantages and minimal hazards, customise your HIIT workout to your unique demands and fitness level. Here are some pointers for making something unique:
- Start Slow: If you’ve never done HIIT before, start with shorter, less intense intervals and work your way up to longer, more intense ones.
- Track Development: Monitor your training, recuperation, and any indications of overtraining. Utilise this knowledge to modify your regimen as necessary.
- Stir Things Up: To keep workouts interesting and avoid plateaus, mix up the types of exercises and interval durations.
- Pay Attention to Your Body: Observe how HIIT affects your body and note any changes. Reduce the intensity or frequency of your activities if you are experiencing extreme exhaustion, soreness, or other undesirable effects.
The Healing Process’s Mental Aspect
While it is important to focus on physical rehabilitation, mental recovery is equally important. Although HIIT can be intellectually taxing, stress management is essential to general wellness. The following are some methods for mental healing:
- Mindfulness Meditation: Mindfulness is a technique that can help with stress management and mental clarity.
- Positive Visualisation: Imagining accomplishment and favourable results can increase resilience and drive.
- Social Support: Participating in an online or offline supportive group can inspire and uplift oneself.
Hobbies and relaxation: Taking part in pleasurable activities outside of physical activity can aid in stress management and the enhancement of general wellbeing.HIIT effectively improves fitness, but you must combine it with enough rest to avoid the negative consequences of high cortisol. Maintaining one’s physical and emotional well-being requires recognising the warning signals of overtraining and putting recovery techniques into practice. You can obtain the advantages of HIIT without the disadvantages by paying attention to your body and modifying your routine accordingly. Recall that long-term, sustainable fitness and health are the aim; temporary benefits are not.
