High-intensity workouts such as heart rate-based interval training will get you sweating, burning calories and maximise all the benefits of exercise in a short amount of time. The high energy workouts are based on the science of interval training through which short bursts of high intensity are followed by intervals of rest to maximise efficiency during the workout. But different people have different opinions on the effectiveness of these workouts primarily because of the myths surrounding these. In this article, Drishti Chhabria, Chief Experience Officer at Orangetheory Fitness busts these myths for us.
Myth #1 – High intensity workouts are too intense and only for young people
Fact- Contrary to what most people think, high intensity workouts don’t always mean that they’re difficult and only young people can participate in them. It’s important to note that during intervals of exercise and rest, the intensity can be controlled and modified for all fitness levels and age groups. Intensity varies on your heart rate level and cardiovascular health as every individual’s maximum heart rate is different based on their age, gender, endurance level, and many more factors. When working smart in interval training, you must aim to achieve 12 mins or more at 84% of your individual max heart rate to achieve EPOC, also known as post-exercise excess oxygen consumption or your “afterburn effect,” which allows your body to burn calories for 24 hours post workout. This makes it perfect for people of all age groups as they can work based on their intensity and their max heart rate and see results for their own fitness level.
Also Read: Does High Intensity Interval Training Affect Your Heart? Know It’s Benefits And Risks
Myth #2 – High intensity workouts are only for cardio and weight loss
Fact- There’s a misconception amongst many that high intensity interval training or heart rate-based interval training as we call it in Orangetheory Fitness is for cardio and weight loss. You can work through intervals of strength and functional exercises while alternating with intervals of rest to keep the intensity up while working multiple muscle groups. In fact, using equipment like a rowing machine or a treadmill gives you a full body workout and helps tone over 80% of your body’s muscles while improving your cardiovascular health. The best way to increase lean muscle mass is by incorporating intervals of cardio and high intensity along with strength training, hence your workout does not only include cardio.
Watch this video for exercises to tone your thighs:
Myth #3 – High intensity workouts are unsustainable
Fact- People often start a fitness routine only to fall off their goals in a couple of months because they chose unsustainable workout regimes where they spend hours in the gym or need to continue to give a lot of time and energy. The best kind of workout to get all the benefits of exercise is interval training through short bursts of high intensity followed by short intervals of active recovery to maximise your calorie burn, improve your metabolism, increase your energy levels, and improve health conditions such as blood pressure, cholesterol, and blood sugar. The workout is sustainable because not only is it quick and power packed, but also grows with you. You can continue to level up your intensity and there is not a long time commitment to dedicate in your day, hence you are more likely to stick to your routine.
Also Read: Are You A Fitness Freak? Here's The Signs That Show You Are Overtraining
Myth #4 – High intensity workouts are not good for those with existing health conditions
Fact- We are surrounded by multiple generations of people who struggle with many health conditions who do not think high intensity workout is for them because they think they already have so many health issues to be careful with. On the contrary, the benefits of interval training are the reason why we should partake in high intensity workouts.
- Those with diabetes can particularly improve their blood sugar levels and stabilise them because of consistent exercise.
- If you struggle with PCOD or hypothyroid, these workouts improve your insulin resistance and make it easier for you to shed the extra weight and build lean muscle.
- People who struggle with blood pressure or heart disease should note that a reduction in blood pressure and a lower resting heart rate are results of interval training which can also help prevent further issues in the future.
In a nutshell, high intensity workouts with high energy and a fast-paced environment can motivate individuals to improve health with better sleep quality, better memory and alleviate anxiety and stresses that lead to depression.