GET FIT BEFORE YOU HIIT
High Intensity Interval Training (HIIT) is hugely popular – and something we’ve been practising at Grace for some time. While we love reaping the benefits it’s important to be aware of the dangers too; jumping from minimal exercise to high intensity intervals with short rest periods can lead to injury, through overloading your body.
It’s best to introduce HIIT to your fitness programme gradually. If you’re new to interval training start with longer intervals of work (2/3 mins) and allow enough rest to perform at the same intensity on your next interval. Repeat for up to 20 mins. As your fitness improves your body will be better prepared to work harder and you’ll find you will recover quicker, meaning you can perform shorter intervals working at a higher intensity. Gradually introduce shorter rest periods and increase the volume of exercise.
By building up over a period of time you will be less likely to break down, you will make greater gains and be able to maintain them for longer. It’s key to success!
Prehabilitation Training for HIIT
Intense exercise and training can take its toll on the body, so by ensuring your body is moving as efficiently as possible you’ll minimise the risk of injury and safely reach your goals, create new targets and be able to exercise, move and function to maximum ability. At Grace we analyse our client’s posture, joint alignment, flexibility, muscle control, biomechanics, core stability and movement patterns.
Why Do Prehabilitation?
Movement dysfunction = Increased injury risk
Prehabilitation will do the following:
- Increase Strength
- Increase of ROM (Range of Movement)
- Increase Proprioception
- Increase Training Efficiency
- DECREASE Risk of Injury
As part of our training we develop a personalised exercise program that includes prehabilitation exercises and activities specific to the client in order to prevent injury, giving you total body balance.
The Grace Gym team aim to maximise client’s strengths and minimise weaknesses.
The development of the prehab programme is progressive and periodically re-evaluated to change with the client’s needs. We focus on balancing range of motion, strength, coordination and stabilisation by preparing your body correctly for exercise! By building pillar strength and creating an efficient body through your prehab routine, you’ve gone a long way towards creating a body that’s capable of remarkable movement and, more importantly, is resistant to injury and long-term deterioration.
Better yet, Grace members enjoy the combined benefit of the gym alongside leading consultants, doctors and practitioners, working in harmony to achieve the perfect programme for each member. We work closely with the Grace Physio, nutritionists and health practitioners to provide members with a 360 degree approach to health and wellbeing.