In recent years, high-intensity training has had a bright light shone upon it due to some of its awesome adaptations, such as increasing lean body mass (muscular aesthetics), decreasing body fat and increasing people\u2019s metabolic engines.<\/p>\n
As well as the obvious aesthetic benefits, there are cognitive benefits to be gained. When exercising with high-intensity protocols, you create and secrete an influx of endocannabinoids. Endocannabinoids mimic \u2013 exactly \u2013 the enzymes that live in marijuana. When you move with energy and purpose, endocannabinoids are shuttled from your muscles and flood into your bloodstream, giving you the \u2018high\u2019 that comes with feel-good intensity training.<\/p>\n
These feel-good hormones also improve cognitive functions, including:<\/p>\n
With so many great reasons to choose high-intensity training, it is important to remember to augment it with some low-intensity and recovery strategies to offset its potential negative effects. Too little or too much of anything can create potential problems. And guess what? High-intensity exercise is no different. Too little or too much high-intensity exercise equals problems.<\/p>\n
Some of the potential negatives of high-intensity training (if you do too much, or do not include low-intensity or self-care strategies) are listed below:<\/p>\n
So, the question becomes, \u201cHow do we maximise high-intensity training\u2019s awesome potential, but defend against its negative connotations?\u201d<\/p>\n
Well, first and foremost, we can include high-intensity training two or three times a week \u2013 go for it, enjoy it and give it some beans, people!<\/p>\n
Secondly, we can include the following seven hacks to give you a great start to improving your health. Remember that too much \u2018fitness\u2019 can detract from your health bucket \u2013 this article intends to refill your rapidly emptying bucket.<\/p>\n
So, here are the tips:<\/p>\n
Number 1 \u2013 Breathing strategies <\/strong><\/p>\n Breathing strategies help replenish mitochondria in cells, reduce blood pressure, and allow muscles to downregulatestress and tension, as well as improving circulation via parasympathetic tone.<\/p>\n Breathe in through your nose for three seconds, pause for two seconds, then slowly breathe out for five to 10 seconds (nasal again). Accentuate the breath out, as this is the \u2018switch\u2019 to the nervous system. Begin with a simple two-minute cycle and increase as you feel comfortable. To start, I would suggest simply lying on your back until you master the technique.<\/p>\n Number 2 \u2013 Vibration techniques <\/strong><\/p>\n Vibration products are utilised for circulation benefits, quick recovery between training sessions and to \u2018calmly\u2019 relax the mind and body through \u2018touch-induced analgesia\u2019. This relaxes the brain to combat stress, improve mood, and stimulate hormones like melatonin\/serotonin to improve sleep and allow us to feel good.<\/p>\n Try this on tense areas \u2013 use a comfortable vibration speed, in a comfortable relaxed posture, for a minimum of two minutes (actively promote breathing as above).<\/p>\n Number 3 \u2013 Controlled articular rotations <\/strong><\/p>\n Coined by Dr Andreo Spina, these are local joint movements that take each joint comfortably through its entire active ranges of motion to maintain and develop health and longevity of the body\u2019s moving parts. This is also your best defence against osteoarthritis.<\/p>\n Try this with your shoulder for a minimum of three repetitions (forwards and backwards) every day.<\/p>\n