Before you begin a HIIT exercise program, take a fitness test or substantially increase your level of activity. Medical clearance from a doctor may be an appropriate safety measure to consider before staring a HIIT or any other form of exercise training.
Extra caution should be taken by anyone who has been living a sedentary lifestyle, smokes, has a family history of heart disease, hypertension, diabetes, obesity, abnormal cholesterol levels. Consult a physician before taking a fitness test or substantially increasing your physical activity
Regardless of your age, sex or fitness level, an absolute must for safety when participating in a HIIT training session is to modify it’s intensity to a suitable level for the participant. Because HIIT training is much more exhaustive than steady state endurance exercises, a longer recovery time is often needed.
If you are just starting HIIT training, you could begin with one HIIT workout per week and use steady state workouts on your other days. When you feel ready to increase your HIIT exercises you could add in a second one, making sure you spread the HIIT workouts throughout the week.
Examples of steady state aerobic exercises are:
• Stair climbing
• Cross-country skiing