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There’s a reason high-intensity interval training (HIIT) is so popular – it’s designed to give you a killer workout in a short amount of time. HIIT classes are short, sharp bursts of exercises where you’re working out above 85% of your maximum heart rate, and Sean Johnson, regional fitness manager at Orangetheory Fitness, can see why they’re “tempting”. “A lot of people are pressed for time and seek a ‘quick fix’. To many people, the assumption is ‘no pain, no gain’ and so therefore seek out a hard-hitting, pulse-shattering workout to undo the unhealthy habits they may have gotten themselves into,” he says. “A hard workout can feel very rewarding when you move fast and blast around for a short time.” Plus, there are benefits to HIIT training, with Johnson saying: “A shorter, more intense workout does have the ability to elicit a longer afterburn compared to a less intense longer workout.” But is there a chance we’re overdoing it, in a bid to ‘get the most’ out of our workouts? There’s a growing trend for lower intensity exercise – often using a heart rate monitor so you can track where you’re at – which might provide a whole host of benefits, without making you feel a bit sick. Signs you might be overdoing it “Working at a maximal heart rate can sometimes cause people to feel lightheaded, dizzy, faint and nauseous. This isn’t very fun and can also deter people from coming back,” suggests Francesca Sills, exercise physiologist at Pure Sports Medicine. Johnson agrees: “Working out for too long at an intensity that is too high can put numerous stresses on the body such as fainting, vomiting and even serious cardiovascular and respiratory health issues.” A heart rate monitor can help you track how hard you’re pushing yourself, but if you don’t have one, Johnson recommends going by “feeling”. Orangetheory uses three terms to define your perceived exertion: “Base pace is a ‘challenging, but doable’ feeling, push pace is an ‘uncomfortable feeling’ and all out is an ‘empty the tank feeling’,” Johnson explains. He doesn’t recommend spending more than a minute in the ‘all out’ section, and other signs you might be overdoing it include “fatiguing earlier than you normally do, dizziness, light headed, you get injured or have joint and muscle pain regularly”. Downsides to HIIT? Sills suggests there aren’t necessarily downsides to HIIT, just “things to be wary of”. She says: “If you’re working very hard for a long time or for longer than you are used to, it’s possible that you’ll finish the session feeling unwell rather than energised.” Johnson says there is the risk of overtraining with regular HIIT classes. “In the shorter term, working out at an intensity too high can stress your adrenal glands and stimulate the release of cortisol (the stress hormone). In turn, this can have numerous side effects such as increased blood pressure, increased heart rate, encourage fatigue and ultimately hinder recovery. “If your body cannot recover properly, you will find it hard to get into a regular routine with your fitness and will see a lack of results.” The benefits of slowing down Johnson suggests incorporating lower-intensity exercise into your routine can improve your everyday life. “Doing workouts that don’t raise your heart rate to the extremes can help reduce the risk of injury (and risk of falls and trips), reduce fatigue and pain, elevate your mood, improve sleep quality, while still helping to burn calories,” he says. Sills mentions how ‘zone two’ workouts are a “hot topic” in the fitness world recently – this is a type of low-intensity, sustained exercise where you’re working at around 65-75% of your maximum – for example, going for a gentle jog where you can still hold a conversation. She says these types of workouts are gaining popularity because of the “large amount of benefit it brings to the health and efficiency of your cardiovascular and metabolic systems”. If you’re used to leaving it all on the floor with an intense workout every time you hit the gym, it can be tricky to know how to slow down. Johnson recommends using the ‘FITT principle’ to adjust your exercise routine: Frequency: Instead of doing your four workouts next week try doing only threeIntensity: Do your normal four workouts, but take it down a notch in each one.Time: Instead of doing four x 90 minute workouts next week, maybe try doing four x one hour workouts.Type: Switch it up and use different equipment or style of workout. Johnson adds: “Having slower days will enable you to focus more on the form and technique, which transfers over to the high intensity days as well.” Doing HIIT safely While it’s a good idea to mix up your workouts with different intensities, there are a few things you can do to make sure you don’t overdo it in HIIT. Sills recommends ensuring “you are eating well to fuel your body for performance”, and “get on top of your sleep routine to allow your body to rest and repair”. If you’re a newbie to exercise, she wouldn’t necessarily recommend a HIIT class immediately: “If you haven’t done much training before, it’s important to learn how to do things right and build a good base level of strength and fitness before going in and smashing yourself. If you aren’t sure how to perform exercises well when you’re fresh, you aren’t setting yourself up for success when you’re fatigued.” And finally, she says: “It’s important to work within your own limits. Often these classes are busy, loud and intense and people can be encouraged to continue to do more weight, more reps, etc. Issues arise when people push too far beyond what they can manage. Instead of working at a 10/10 all the time, drop it back to an eight to nine.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How to perk up urban balcony gardens and window boxes Sadiq Khan and Romesh Ranganathan: Women still aren’t equal in politics and comedy SPF cocktailing: Why you should steer clear of the buzzy TikTok trend

Congresswoman Lauren Boebert has announced she has become a grandmother at the age of 36. Ms Boebert, who has insisted in the past that raising a child is cheaper than paying for birth control, made the announcement while dodging a question about her spat with congressional colleague Marjorie Taylor Greene. Ms Greene called Ms Boebert a "little b****" on the House floor during a spat. Ms Boebert sat down for an interview with Sean Hannity the next day during which he asked about the feud. That's when Ms Boebert revealed she became a grandmother. "Sean, I did not put my life on pause and leave my four boys and my now grandson to come here and just get in spats with people," she told the host. "I came here to legislate and to be effective for Coloradans, Coloradans who are suffering from the Democrats’ policy. Marjorie is not my enemy. Joe Biden’s policy, the Democrats, that is my enemy that I am combating right now." The new grandchild belongs to her 17-year-old son Tyler. Ms Boebert first announced that her child was having a child in April. “So I’m going to tell you all for the first time in a public setting, that not only am I a mom of four boys, but come April I will be a gigi to a brand new grandson. And Jason and I are so excited to welcome this new life into our family,” she told the crowd at a Moms for America event. She told the same crowd that there was “something special” about rural communities because their teen moms did not abort pregnancies as often as urban teenagers did. Data from the US Centres for Diease Control and Prevention shows that teenage mothers are less likely to finish high school than their childless counterparts. Ms Boebert is a living example of that statistic; she dropped out of high school in 2004 when she became pregnant. She only finished her GED in 2020 a month before her first primary contest during her congressional race. “Now my son when I approached him and told him, ‘Tyler, I’m going to be a 36-year-old grandmother.’ He said, ‘well didn’t you make granny a 36-year-old granny,’” Ms Boebert said during the Moms for America event. “I said, ‘Yes, I did.’ He said, ‘Well then it’s hereditary.’” She told the audience that she was proud of her son’s partner for not seeking an abortion. Read More Lauren Boebert accuses Marjorie Taylor Greene of spitting on her lip after being called ‘a little b****’ GOP's Boebert wanted to impeach Biden, but House Speaker McCarthy had other plans AOC implores Greene and Boebert to not waste time with Biden impeachment: ‘We should actually be working’ AP News Digest 3:20 am GOP's Boebert wanted to impeach Biden, but House Speaker McCarthy had other plans Marjorie Taylor Greene calls Lauren Boebert a ‘little b****’ on House floor

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