Is it true intensive interval training can kill you

High intensity interval training or HIIT - this alternation at the maximum intensity with periods of rest or quiet movement. In this format, you can perform both kardiosessii, and a set of exercises with the weight of his body, or additional weights.

Recently, HIIT have become very popular, and for good reason: they have a lot of advantages for the health and physical training. But at the same time there are also disadvantages. Probably the most important of them is that such training carried over is really hard, especially by untrained people. The man starts to choke, heart rate jumps, it is bad and unpleasant.

Immediately there concerns: whether such work is "wear" bad for health.

Let's investigate.

Can HIIT hurt heart

Since we are used to that from hard work acidified muscles - start to burn and need rest - some people worry that the same way may be soured and a heart. However, myocardial muscle differ from skeletal: they simply can not do it.

Olga Gromova

Cardiologist, PhD, author of the blog @gromova_cardio

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The muscle of the heart is arranged fundamentally differently than the muscles of the arms, legs or trunk. The myocardium is incapable tire. Unlike the biceps, the heart can not get sick from the buildup of lactic acid, and never "falls from exhaustion." In fact, any load that may allow you to your muscles, and can allow your heart, if it is healthy.

On the contrary, HIIT pumped the heart and make it betterHigh-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysisThan tranquil cardio.

Olga Gromova said that in the process of training the heart cells learn faster and more efficiently consume oxygen and produce energy - increases the activity of enzymes in the mitochondria. As a result, the man carries the load better and can do more.

Moreover, positive HIITHigh-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis affect the sensitivity to insulin, cholesterol and blood pressure. Ie reduce all of the major risk factors for cardiovascular disease. However, we are talking about a healthy heart.

Olga Gromova

Too much exercise can be dangerous if there is a problem with the heart, but a man about it does not know. In this case, any load can cause harm.

AnalysisTriggering of acute myocardial infarction by heavy physical exertion. Protection against triggering by regular exertion. Determinants of Myocardial Infarction Onset Study Investigators More than a thousand people with myocardial infarction showed that 4.4% of patients engaged in intense activity for an hour before the incident. So intense workout actually increase the risk ofIntensity of physical exertion and triggering of myocardial infarction: a case-crossover study, Physical exertion as a trigger of acute myocardial infarction. Triggers and Mechanisms of Myocardial Infarction Study Group, Triggering of acute myocardial infarction by heavy physical exertion. Protection against triggering by regular exertion. Determinants of Myocardial Infarction Onset Study Investigators myocardial injury. However, much more harmful to the heart of the lack of any activity.

On the other hand, is much more dangerous for the heart does not engage or do it rarely. Those who exercise five or more times a week, eight times less likely die from cardiovascular disease (CVD) than those who do it only 1-2 times a week. At 44.5 times less than that is not active.

Thus, the training required, and HIIT are ideal for the prevention of cardiovascular disease, but only if your heart is healthy. That is what you need to find out.

Before we dive into the world of high-intensity, go to the cardiologist.

The doctor is unlikely to forbid you to do HIIT. This training format usedHigh-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis as part of rehabilitation after heart disease, and it is more effective and safer than long cardio restful. However, to say exactly whether you can practice as much as once a week to do it, too, it can only be a specialist. If the heart you complete the order, you must comply with certain conditions.

Olga Gromova

Most probably the most effective and safe combination daily moderate kardionagruzki least 150 minutes per week with HIIT 1-2 times a week. The main thing - to increase the load gradually, do not ignore the heating and cooling, keep track of your feelings.

Start slowly, eat well, do not ignore the warm-up and cool down, and HIIT will provide you with a powerful and healthy heart.

Whether high-intensity training to kill your joints

When HIIT involves exercises with the weight of his body or weights, working at maximum intensity can lead to injury.

So, scientists from Rutgers University in New Jersey analyzedHigh-intensity interval training increases injuries, research shows data of the electronic system from 2007 to 2016 and found nearly 4 million injuries from exercises with a barbell, dumbbell and kalisteniki - jumping on the pits, burpee, lunges, push-ups. Besides, with the increase number of HIIT for their popularity is steadily increasing somewhere in the 50 thousand a year.

The first to suffer lap, Ankles or shoulders. Scientists suggest that such injuries occur on the amount of factors.

When muscle weakness and improper technique occur with high intensity - be trouble.

However, it is easy to overcome if they are approached with a mind training. Firstly, it is necessary to take into account your level of training. There is a difference, do you deadlift 100 kg 2-3 times a strength training on the rested muscles and the central nervous system and with full concentration on the technique or in intensive complex without rest, when the only thought in my head, "do quickly and relax". HIIT should only include what you do well and with one hundred percent correct technique.

Secondly, it should be a good warm up for the intensive work. Before incorporated into HIIT, make the joint workout and 5-10 minutes of cardio restful up a sweat. Perform several times each exercise from the complex, then rest for 3-5 minutes and proceed to HIIT.

Also, do not forget to work on weaknesses.

If some exercises you do not have enough mobility of the joints or power muscle barkIt increases the burden and risk of injury. Therefore, work on mobility (stretching, exercise the full range), swing muscles bark (folds and twists to the press, hyperextension to the back and buttocks) and listen to the coach.

Is it possible to die during HIIT on something else

For example, a shame that you did not close the circle... a joke. Another serious condition, which is really possible to die after HIIT - rhabdomyolysis. This is a fairly rare diseaseCrossFit-induced rhabdomyolysis: a case report Which you can earn very much overplaying training.

During serious physical exertion muscles are damaged, and in some cases it's good, because microtrauma trigger a cascade of reactions for growth. But if the damage is too big muscles microparticles into the bloodstream, the kidneys try to process them and begin to fail.

Muscles aching badly, and it does not pass with time, the urine becomes darker, increases in blood myoglobin - a protein skeletal muscle and creatine kinase - an enzyme that is involved in energy metabolism during physical activity.

Rhabdom can end acute renal failure, liver dysfunction, DIC (bleeding disorders), arrhythmia and death.

The mention of this disease has emergedExertional and CrossFit-Induced Rhabdomyolysis. , Two Cases of CrossFit®-Induced Rhabdomyolysis: A Rising Concern after rising popularity of CrossFit workouts incorporating HIIT with a mix kalisteniki, aerobic exercise and strength training. Even CrossFit founder Greg Glassman wroteCrossFit Induced Rhabdo of this article in which admitted that its system of training can cause rhabdomyolysis, and this condition can kill you.

However, until now there was no death among krossfiterov. For example, in Northern California has been fixed for 12 yearsInvestigating Exercise- and Crossfit-Induced Rhabdomyolysis: Data from a Community Healthcare System 1277 rhabdom cases, only 297 of them were caused by physical activity, and 42 - CrossFit. On average, people with this diagnosis were performed in the hospital for 4 days, though krossfitery - least of all.

To understand how to overdo it and so kill the muscle, consider one of the cases of rhabdomyolysis after a CrossFit workout.

It is unclear why so many give the beginner exercises hands. Virtually all movement complexes vary in such a way as to load the different muscle groups. After all, the goal - to develop, not to kill. At the same time, despite this terrible training and rhabdomyolysis, after treatment the person has recovered and returned to training.

If you are not likely to be killed since the time of lessons, you have nothing to fear. Well, if there is a tendency, get a good coach, who will not allow you to commit suicide on his training.

With the result that

HIIT probably will not kill you if you:

Welcome to the world of high-intensity, beautiful figure and a healthy heart!