HIIT training is only high intensity when you make it so. You need to pitch your sets and reps at a level that will make you feel as though your heart is beating out of your chest. These five keys signs are indicators that you’re taking it too easy and need to increase your intensity level.
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1. You’re not seeing results
After weeks and weeks of training with the same routine you realise your not seeing results anymore. The body is highly efficient at adapting and will become accustomed to a routine that doesn’t change. The body must be constantly pushed and challenged if results are to be seen. Think about changing up your routine to kick start the metabolism and shock the muscles once more. Blast through any plateaus by increasing reps and sets and mixing up the exercises.
2. You’re not sore the next day
DOMS or delayed onset of muscle soreness is simply when you get soreness within your muscles the few days after working out. DOMS is a key indicator that you had a good workout and that your body has benefited from it. If for a while you find that you aren’t getting that next day soreness, then your workouts aren’t hitting the mark anymore. Ramp up the intensity and remember that muscle soreness is your friend!
3. You are not out of breath
You might think it is obvious that you need to be tired and out of breath during your workouts, but many people just go through the motions. If you’re pushing hard yet still find your not out of breath, then this is definitely an indicator that you need to pick up the pace and start challenging your respiratory system.
4. Your heart isn’t pounding
Your heart rate is THE ultimate measurement when it comes to measuring intensity. To monitor your heart rate use a heart rate monitor so that you can see your beats per minute. Alternatively, during rest periods take your radial (wrist) or carotid (neck) pulse. During a HIIT workout you want your heart rate level to stay above 120 beats per minute as a minimum, but the higher the better. As HIIT is short and sharp having a high heart rate for a short period of time is not dangerous. If you feel like your heart rate is not high enough then it probably isn’t. Raise your game and your heart rate at the same time.
5. You feel like you can do more
It’s time to listen to your body and ask yourself some serious questions. Can I push harder? Can I increase my reps? Am I challenging myself? Is this workout too easy? Ask yourself these questions and be honest with the answers. If the answers are pointing towards more intensity, then it’s time to get real with your HIIT and amp up the intensity.
These five indicators are key to knowing if it’s time to increase the intensity of your workouts. Results are based on workout intensity levels, so if you feel that you’re not pushing your limits, then it’s time to pick up the pace ad HIIT it harder!