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Addicted To HIIT? Use These Tactics To Optimize Performance, Recover Smarter, And Avoid Workout Burnout

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3. ROLL IT OUT!


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One word: RECOVERY.

As far as recovery and self-maintenance go, you’re probably used to some half-assed 5 minute cardio warm-up with a few random stretches sprinkled on top.

Welcome to the big leagues — mobility and self-maintenance matter, in a massive, massive way. Get educated on the perks of foam rolling and myofascial release. From this point forward it’s absolutely mandatory.

“You need a foam roller if you don’t have full potential range of motion of every joint, have any kind of injury or even stiffness, if you’ve ever sat in a chair, or if you don’t move with the fluidity and grace of a jungle cat.” — Susan Stanley, Manuel Therapist

From overuse, misuse, and sitting a disgusting amount (basically life) your body naturally develops stiffness, tightness and annoying little bundles of muscle tissue, otherwise known as trigger points or “knots.” Those knots—the same ones your masseuse knocks out—restrict range of motion and screw up posture. In severe situations (e.g. sciatica), they can compress nerves and cause excruciating pain, discomfort, and numbness.

And as far as athletics go, that all equates to decreased performance and a significantly higher risk of injury.

Your move: combat it with a regular dose of foam rolling.

  • (1) Foam rolling helps relax tight muscles, release trigger points, and stimulate blood flow to targeted areas, all of which speeds up the recovery process. We love Trigger Point’s foam roller.
  • (2) For really deep, targeted issues (e.g. piriformis, hips, back knots), drill them with a tennis, golf, or lacrosse ball. Just a warning, it can be blackout-level painful at first. Ease in.

Get cozy with both tools, they’re your new BFFs and make great buddies in front of the TV (it can actually make watching The Bachelor or Vanderpump Rules a productive activity).

Knock out knots and reclaim your mobility with our 5-minute foam rolling routine. Do it at least 3-4x per week.

 

4. Flood Your Body with BCAAs.


Launch a BCAA tsunami.

BCAA’s, or the Branched Chain Amino Acids, are a naturally-occurring group of amino acids that can help boost muscle protein synthesis—a factor that increases muscle growth—significantly reduce post-workout muscle soreness (known as DOMS), and accelerate muscle recovery.

They also function as a bonus fuel tank during exercise (which can help delay fatigue and help you go harder, longer) and actively preserve muscle tissue whenever the body starts to fall into a deficit.

They’re an effective, smart supplement that’s proven to work; especially if you’re grinding out high intensity workouts on a consistent basis.

Need a reco? We’ve got a full BCAA review locked and loaded.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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