Being a fitness professional, I am questioned about the merits of different styles of training quite frequently. Clients, friends, and family want to know what really works, as well as what doesn’t, and I am more than happy to share my knowledge! One question I get asked with great frequency, though, is about HIIT, or High-Intensity-Interval-Training.
I’m going to take a step back here and define what we’re looking at today, because you might be thinking to yourself, “I’ve never heard of HIIT.” HIIT is a term used to define a certain type of training, namely training that uses bouts of very hard effort. This type of training is generally completed in a shorter period of time, making it popular with busy schedules. Whether you’ve heard of HIIT or not, it is a fitness trend taking the globe by storm and made wildly popular under a different name: CrossFit.
I know you’ve heard of CrossFit!
This is the part where lovers and haters of CrossFit might start feeling tense and gearing up for an internet battle, but I’m going to beg you not to. My goal is not to condemn or force personal opinions on anyone. Rather, I’m going to share my professional opinion on a growing trend in my field with the hope that better education will serve my readers well as they make their own fitness decisions. So please bear with me.
The Background
CrossFit may be a newer trend, but it is based on the sound science of Fartlek and HIIT training. HIIT was first documented in use by Olympic speed skaters in 1996, but Fartlek was designed by Gosta Holmer after the 1936 Olympics to improve the performance of the Olympic Swedish running team.
The 1936 Olympiad medal
The results of Fartlek and HIIT training are increased cardiovascular fitness, increased metabolic activity post-workout, and a lowered risk of cardiovascular disease, all of which are very good things. Since its conception in 2000, CrossFit has gained an amazing following, helping countless individuals lose weight, gain muscle, and, in the case of competitions, maybe even earn some cash.
The Praise
Training in this way, either on your own or in a CrossFit-style setting, has many benefits. Not only do you reap the reward for your hard work with the physiological changes listed above, your mental health may benefit as well. Exercise releases endorphins, which are known to decrease pain and increase enjoyment feelings. If you are working out with a group of individuals, you gain the added benefit of social health. In these settings, you may also find the ability to push yourself a little harder since we (as social creatures) feed off of the energy of others. Many individuals find they can accomplish feats they never thought were possible, and this added confidence can bleed into other areas of life and foster new successes there as well.
The Problem
The main criticism that HIIT training, and specifically CrossFit training, receives is that it is dangerous. A mob-culture that celebrates breaking the body or beating it into submission will seldom be sustainable or healthy in the long run. In the culture of CrossFit, hurting yourself for the sake of another rep has been documented to be lauded, so much so that the mascot of CrossFit is the embodiment of a terrible sickness known as rhabdomoylosis where the muscles literally become so damaged that they are broken down and carried away in the bloodstream, damaging kidneys and leading to kidney failure and possibly death (known as ‘Uncle Rhabdo’ in this culture). If you want to get a gritty picture of Uncle Rhabdo, take a gander at these three links to read more about this disturbing culture: link1 link2 link3. These articles are just the first ones that came up in a Google search. Type in ‘Uncle Rhabdo’ and you’ll find 11,600 links in 0.25 seconds.
Gifts and rewards are given when you push yourself to the point that your body revolts against its training, such as these t-shirts or your own personal puke bucket.
The Opinion
Although the culture of CrossFit that hits the media is, shall we say, less desirable, I’m not convinced that it defines all CrossFit or HIIT trainers. In fact, I use a good amount of HIIT in my own training regimens. The important distinction is knowing where your limits are and NEVER forcing your body beyond them. Exercises should be performed with proper posture and complete control. Hurting your body with the hope that it will in some way make you stronger is, in short, insane. Instead of beating our bodies into submission, we should be caring for them with gratitude and patience. We should understand our limitations and strive to overcome them in positive ways.
There is no workout that is ‘dangerous’ by itself (as long as you are following intelligent practices). Rather, it’s our approach to our workouts that can make them safe or dangerous, effective or not.
In the end, you have to make your own fitness choices. I encourage you to approach your body with respect and dignity, not violence and oppression. Always focus on proper form to prevent injuries, and train weak areas with ‘prehab’ to prevent setbacks. You can’t jump into a training regimen that you aren’t ready for. Be patient, and I’m certain that you will have an amazing fitness and wellness journey, no matter what fitness trend you are following.
Thanks for reading! This topic is one that could run off on tangents, but I tried to stay on my mark with a trend review. How do you think I did? What is your opinion on HIIT or CrossFit? Feel free to share in the comments below. Until next time, take care!
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