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

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5. Compress So Hard.

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Between designer leggings, spandex, and neon knee-high socks, compression gear is so in right now.

But there’s tangible benefit for hardcore athletes, especially for anyone dealing with lingering injuries. Along the same lines as foam rolling, applying compression is an easy way to improve circulation and increase blood flow to a given area, which subsequently galvanizes recovery. And if you’re nursing an injury, swelling, or inflammation, extended use can help speed up the healing process.12

Pair that with a rolling regimen and it forms a potent combo to regenerate mutilated muscle fibers.

While some people swear by compression swag for a performance boost—including reduced fatigue and lactic acid build up—the evidence is anecdotal at best, as there’s conflicting hard resarch to support it.345

Go ahead, swag up to stimulate recovery, especially if you’re ailing. But don’t expect it to supercharge your workouts beyond that.


6. Rest Days.

We love anyone with a relentless, bloodthirsty drive to construct the most elite physique possible. Busting ass is a prerequisite. But be smart and realistic about it, especially if you’re crushing HIIT workouts on a regular basis.

Yes, you need rest days. Follow this cadence —

  • For the most ambitious lifting aficionados, cap yourself at 4-5 intense workouts per week
  • If you’re new to the HIIT thing, start slow with 2-3 sessions per week, max.

That ensures that your body has enough time to adequately recover, refuel, and stay fresh, and it allows it to take the time needed to build new muscle tissue. Remember: your body grows when you’re not lifting.

And if your muscles start to ail, energy levels plummet, and upper respiratory track starts to sear in agony, LISTEN TO YOUR BODY. You’re run down and need to regenerate.

Slow down, rest often, and try not to kill yourself in the process. Keep working hard and get after it — as long as your smart, the results will pile up and flow freely.

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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
  1. Partsch H, Winiger J, Lun B. Compression stockings reduce occupational leg swelling. Dermatol Surg. 2004 May;30(5):737-43 []
  2. Ali A, Caine MP, Snow BG. Graduated compression stockings: physiological and perceptual responses during and after exercise. J Sports Sci. 2007 Feb 15;25(4):413-9. []
  3. Rider, Brian C.; Coughlin, Adam M.; Hew-Butler, Tamara D.; Goslin, Brian R. Effect of Compression Stockings on Physiological Responses and Running Performance in Division III Collegiate Cross-Country Runners During a Maximal Treadmill Test. Journal of Strength & Conditioning Research: June 2014 – Volume 28 – Issue 6 – p 1732–1738 []
  4. Ali A, Creasy RH, Edge JA. The effect of graduated compression stockings on running performance. J Strength Cond Res. 2011 May;25(5):1385-92. []
  5. Kemmler W, von Stengel S, Köckritz C, Mayhew J, Wassermann A, Zapf J. Effect of compression stockings on running performance in men runners. J Strength Cond Res. 2009 Jan;23(1):101-5. []
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