High-intensity interval training (HIIT) is an increasingly popular exercise approach for building strength and cardiovascular endurance for all levels of exercise enthusiasts, from highly competitive professional athletes, to older adults seeking functional fitness and protection against age related bone integrity issues. By alternating timed intervals of dynamic bursts of power and speed with intervals of weightlifting, properly executed HIIT workouts can build strength, tone muscle, increase aerobic capacity and improve heart function.
With the increase in the number of personal trainers and health centers offering HIIT classes, there is concern for increased potential for injury without proper technique training for coaches. Proper coaching and body alignment are crucial to HIIT success.
Orthopedic specialists at Massachusetts General Hospital produced findings from a descriptive survey, showing that in a HIIT exercise regimen, characterized by 4.3 workouts per week (lasting just over 1 hour), 74 participants reported 127 HIIT-related injuries, yielding an injury prevalence of 46.5% reported with an estimated incidence of 3.3 per 1,000 hours. Of the 127 injuries reported, the most commonly injured body parts were:
- Shoulder, 33.1%
- Low back, 18.1%
- Knees, 12.5%
- Wrists, 10.2%
- Elbows, 5.5%
- Rhabdomyolysis, 0.8% (1 case was reported)
Overall, the HIIT-related injury incidence rates were similar to those of weightlifting studies, and less than those reported in American football and soccer studies.
Injuries related to improper strength training regimen can impede the goal of functional fitness. The specialist’s research shows that, in general, HIIT workouts are vulnerable to error that may lead to injury when:
- Musculoskeletal alignment is off, particularly when muscles are under load
- Explosive, rupture-prone starts are practiced during ramp drills or in gym competitions
- Weight training regimens rush to increase the amount of weight lifted while ignoring mastering technique
The best way to prevent injury is to place yourself in the best possible athletic position. Cross-training is ideal when trying to maintain health in whatever form you choose to do it in; whether it’s HIIT, running, walking, spinning or yoga. However, it is important to incorporate strength and movement to remain functionally fit.
Functional fitness is imperative especially among the aging population, due to the prevalence of movement related injuries being a major factor in declining quality of life. Strength training programs that focus on technique and best-practice strength training protocols are necessary to the functional fitness landscape of the general population because building and maintaining muscle mass, improving balance and maintaining bone integrity are paramount for healthy aging.
Weight training forms—from lifting to HIIT—performed correctly can help a person control and enjoy injury free movement. Playing tennis, resisting falls or the ability to get out of a chair easily are common examples of functional fitness that all improve with educated coaching.
Aaron Armstrong, MPE, ATC
Athletic Trainer
Elite Sports Medicine Clinic at the Sports, Spine and Rehabilitation Centre
esmbahamas@gmail.com
Aaron Armstrong holds a Bachelor of Science degree from Temple University in Philadelphia, PA in Athletic Training and has been a Board Certified Athletic Trainer since 2012. He also earned a Master of Physical Education degree in Athletic Administration from Idaho State University in Pocatello, ID.
Our certified sports medicine team can help prevent and treat injuries to keep you performing at your best.
Our professional sports health care team at Elite Sports Medicine are US board certified health care professionals. We offer the highest level of sports injury care in the Bahamas for youth athletes, professional athletes and even the weekend warriors.