Page 26 - Col Nehru’s Guide to Fitness
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• If you have led a sedentary lifestyle, or are quite overweight, or have vulnerable joints and
tendons please do not start HIIT straight away. Improve your ability first with low/medium
intensity workout. Start HIIT gradually, implying shorter intense intervals and longer rest periods-
example- 20-30 sec interval at 75-80% of maximum intensity, followed by 90 sec of rest. As the
ability improves the rest periods can be brought down to 30 sec and intense period increased to
60 sec at 90% intensity.
• Avoid doing HIIT for more than twice a week to avoid injuries.
Use HIIT for the proven immense health benefits. Please observe the precautions explained for
best results. No Frills Academy
