The Smart Way To Start: Beginner-Friendly Strength Training in Hong Kong
If you feel unfit, stiff, or intimidated by gyms, you are in the right place. Strength training can be simple, joint-friendly, and time-efficient.
2 out of 10 people making their way to Precision Fitness come from a franchise group fitness model focusing mainly on HIIT workouts.
The problem arises when that’s ALL YOU EVER DO, want, crave, or associate with “training hard.”
You never let your body get to a rest & renew state.
For the record: We are not against HIIT but more on that later.
Here are some signs to look out for that may suggest it’s time to ease up on the HIIT:
Loss of appetite
Low energy and mood
Fat accumulation in the lower abdominal region and upper back areas (due to high cortisol elevation)
Loss of muscle mass, an increase in body fat and fluid
Disrupted sleep or having trouble staying asleep
Joints and muscles consistently feel achy, sore, and/or stiff
Irritability and agitation
Elevated heart rate in the morning
Decline in performance.
If you find yourself saying yes to any of these, it may be time to take a break from HIIT workouts and consider moving into something different. Not sure where to start? Working with an expert coach to assess where to make changes can be a great first step.
You have a few options.
1) Take a few weeks off and allow your body to recover.
2) Switch to activities of moderate intensity, such as strength training, dance, hiking, walking, paddling, or petting someone’s dog – ok, not quite. This kind of workout is known as Moderate-Intensity Continuous Training (MICT).
If your goal is to improve body shape, you’ll be happy to know a 2021 meta-analysis showed no difference between HIIT and MICT (moderate-intensity continuous training) in terms of getting results [1]
Exercise is incredibly beneficial, and HIIT workouts can play a role while offering a mood-lifting endorphin boost.
However, working out at high intensity all the time can be more damaging than beneficial.
At Precision Fitness, we take a long-term view and strategically place HIIT workouts within a structured fitness program that blends various training styles.
This blend of styles is optimized to:
reduce breakdown
spare the joints
supercharge deep sleep
manage stress
regulate blood sugar levels
utilize body fat more efficiently
achieve incredible body change.
Ready to try a structured, tailor-made fitness program within a small group? Check out our Group Personal Training optimized for results while still enjoying the motivation of a small group of no more than 6 members. Want to really step your game up? Join our next challenge!
REFERENCES:
Mattioni Maturana F, Martus P, Zipfel S, NIEß AM. Effectiveness of HIIE versus MICT in Improving Cardiometabolic Risk Factors in Health and Disease: A Meta-analysis. Med Sci Sports Exerc. 2021 Mar 1;53(3):559-573. doi: 10.1249/MSS.0000000000002506. PMID: 32890201.
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