The Baseball Observer Nov-Dec 2015 vol 5 | Page 33

High Intensity Interval Training: Is It Right for You?
By Michael J. Leddy III, MD
stopsportsinjuries.org

Over the past decade, high intensity
interval training (HIIT) has grown
exponentially in popularity and
participation. Franchise gyms are now
available across the country offering an
alternative to traditional work out
programs. It has developed now into a
competitive sport with lucrative
sponsorships and prize money, including
events such as extreme obstacle course
races and athletic competitions that
search for the fittest athlete.

What is high intensity interval
training?
HIIT is an enhanced form of interval
training that incorporates elements
of Olympic weightlifting, plyometrics,
powerlifting, gymnastics, calisthenics,
strongman, and other exercises. It
promotes the strategy of alternating
periods of short intense anaerobic
exercise with less-intense recovery
periods. HIIT is a form of cardiovascular
exercise. Usual HIIT sessions may vary
from 4–30 minutes. These short, intense
workouts provide improved athletic
capacity and condition, improved glucose
metabolism, and improved fat burning.
Why has HIIT become so popular?
HIIT offers shorter, more intense
workouts that allow participants to spend

less time in the gym while maximizing a
workout. The workouts also change daily
which breaks the monotony of boring
gym routines. Workouts also are done in
groups where each individual encourages
the other to continue to push on.
Are there health concerns with HIIT?
As HIIT’s popularity has grown, so has
the prevalence of certain injuries.
Overuse injuries such as tendonitis,
bursitis, and muscle strains are on the
rise. Many times this is due to an
individual’s jumping right into these
programs after being sedentary for some
time. Also, many of the exercises and
maneuvers are new to individuals as is
much of the equipment used. This can
lead to poor technique and improper use
that in turn could lead to serious injury.
Participants should also be aware of
exertional or exercise induced
rhabdomyolysis. This is a potentially
dangerous condition caused by
significant muscle breakdown due to
extreme physical exertion.
How do I get started in HIIT?
Prior to starting any exercise program,
any individual with prior medical
concerns should consult his or her
physician. New participants should first
establish a baseline level of fitness.
Workouts should be held in clean, well
maintained facilities, under the
supervision of a certified trainer.
Athletes should feel comfortable with
all equipment and learn appropriate
technique and form to lessen the chance
of injury. If pain or discomfort does
develop, have it evaluated by a physician
prior to continuing. Finally, always
maintain proper hydration and nutrition.