Gottschall has evaluated the heart rate profiles from thousands of athletes in the last 20 years and completed three different studies using Les Mills’ HIIT programming. Despite feeling as though you’re pushing your body to maximum performance, you won’t be getting a good return on your hard work, and you may be doing more harm than good. In fact, it can actually have a negative impact. “The recovery period is when all the positive adaptions and developments take place and insufficient recovery can reduce your training’s effectiveness,” says Gottschall. Because of these extreme characteristics, says Gottschall, it is imperative to adequately recover between sessions.
There are many factors that make HIIT so effective, including pushing your heart rate into a specific training zone impact forces greater than ten times your body weight and performing exercises until failure. Long term increases in cortisol can cause fatigue, joint pain, and mood disturbance. Short term increases in cortisol help the body repair, adapt and grow stronger. But we have long suspected that too much high-intensity exercise can compromise this effect. The effects of cortisol can be positive enhanced strength, improved immunity, and reduced inflammation. “When your body is introduced to a stressful scenario, such as high-intensity exercise, stress hormones like cortisol are released. Jinger Gottschall, Associate Professor at Pennsylvania State University and study author, elaborates: But your body is only able to handle a certain amount of stress at once. Ground-breaking new research highlights how adding volume doesn’t necessarily deliver better results.įor the most part, the stress HIIT puts your body under is beneficial – as it’s this stress that drives change.
It’s a formula that allows you to keep reaching your maximum training zone again and again, shocking your body each and every workout.īut you can have too much of a good thing. The results come from going as hard as you can for a short period of time, resting, and then repeating. High-intensity interval training (HIIT) has made its name as a fitness game-changer, and there are plenty of studies highlighting its remarkably transformative effects.
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