Interval training how many times a week

But we need to balance it with things like lifting weights, which is a low impact workout that increases bone density and protects against muscle atrophy. But doing it every day would be bad for the body. Follow StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts. Want to be the first to hear about our exclusive reader competitions, offers and discounts?

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DOI: Comparison of high-intensity interval training and moderate-to-vigorous continuous training for cardiometabolic health and exercise enjoyment in obese young women: A randomized controlled trial. Glad you asked. The obvious risk is injury. Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. Both aerobic endurance and strength training programmes improve cardiovascular health in obese adults.

Clinical Science. Fitness pro and Greatist expert Jen Cassetty says that although cardio is good for the heart, interval training should not be performed often if improving cardiac health is the main goal. Studies suggest interval training not only revs up the metabolism, but it is also very effective in reducing body fat, especially around the abdomen.

High-intensity intermittent exercise and fat loss. Boutcher SH. Journal of obesity, , Nov. Want the burn without losing muscle? Proceed with caution. Performing too much cardio can potentially cancel out muscle gains by leaving the body without enough calories to grow and sustain muscles. Greatist expert and trainer Noam Tamir and Cassetty recommend not doing interval training very often to avoid overtraining muscles or losing existing muscle mass.

But incorporating interval training and additional strength training into an exercise routine can help build leaner, more defined muscles. Interval training can put a great deal of strain on the heart because of its intensity, so it needs to be introduced gradually and carefully.

Cassetty says people have to be conditioned for physical stress during a workout first. Consider doing steady-state, low-intensity cardio i. And interval training may not be for everyone. Delaney says people who are very overweight or have a history of heart problems should avoid interval training when starting a fitness program.

People over 40 should also complete a physical examination before undergoing an intense exercise program like interval training. And a small percentage of people are also at risk for injury and health complications when starting intense workout regimes.

Exercise: a risk for sudden death in patients with coronary heart disease.