Jan 16, 2018 | Exercise

High Intensity Interval Training (HIIT) is an effective way of completing a workout in less time by alternating between high-intensity and low-intensity exercises. Usually these workouts can be completed in 30 minutes or less, making them a great choice for those who wish to stay active.

However, those with spinal injuries or back problems might find themselves unable to keep up with the high impact nature of some of the exercises. Thankfully, there are a variety of ways to enjoy HIIT without getting injured.

Benefits of HIIT

HIIT offers a lot of flexibility for those with a busy schedule. Instead of going all the way to the gym, you can knock out a round of exercise in 30 minutes or less in the comfort of wherever you are. Expensive equipment isn’t necessary as the exercises are performed using your own body. The intensity of the workouts heighten your metabolism for hours after leading to better calorie burning. Proper implementation of HIIT can lead to building muscle and losing fat.

Negatives of HIIT

HIIT does come with a higher risk of injury than traditional exercising, especially if you jump into it from a relatively sedentary lifestyle. Even if you’re already an athletic person, you still are at risk if you overdo HIIT. High impact exercises commonly found with the average HIIT workout could also cause further damage to a back injury unless cleared by a chiropractor.

HIIT is not meant to be done multiple times a day or every day of the week. It’s possible to damage the soft tissues in your body such as tendons, ligaments, and muscles around your joints. These damages can come in the form of stretching, sprains, and even tearing the tissue.

How to Exercise Without Getting Injured

Exercise is important but so is keeping yourself uninjured or at risk of getting injured even more. To keep your spine and entire body safe it is necessary to start slow and use a low impact HIIT workout. This can include using lower impact exercises such as stationary skater, rising lunges, or jump-free burpees.

It’s also important to stretch before and after your workouts to allow the muscles to prepare for the movements ahead. This helps protect your back and also stretch your hamstrings and prevent soreness.

Many people use weights in their workout routines. This comes with many benefits, but if you’re lifting wrong or have a spinal injury, you can hurt your spine. When lifting weights it’s important to lift with the legs as you would with lifting boxes or other household objects. Strong glutes can help you in this area. When the glutes can’t handle the entire weight you’re trying to lift, the extra work gets shifted to your lower back.

However, it’s always best to err on the side of caution and use lighter weights or no weights at all when exercising if you feel like you might get injured.

Exercising is important, but so is keeping yourself injury-free

Exercise is an important part of any person’s lifestyle and one that comes with a variety of benefits. However, making sure to do exercises that are within your body’s capabilities is important and something that will ensure you remain injury-free.

If you’ve suffered from an injury and need help from a chiropractor, contact Texas Spine Clinic today. Our back pain relief and spinal decompression services help provide a non-surgical approach to help improve your back’s health.

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