There’s a reason high-intensity interval training (HIIT) is so popular – it’s designed to give you a killer workout in a short amount of time. HIIT classes are short, sharp bursts of exercises where you’re working out above 85% of your maximum heart rate, and Sean Johnson, regional fitness manager at Orangetheory Fitness, can see why they’re “tempting”. “A lot of people are pressed for time and seek a ‘quick fix’. To many people, the assumption is ‘no pain, no gain’ and so therefore seek out a hard-hitting, pulse-shattering workout to undo the unhealthy habits they may have gotten themselves into,” he says. “A hard workout can feel very rewarding when you move fast and blast around for a short time.” Plus, there are benefits to HIIT training, with Johnson saying: “A shorter, more intense workout does have the ability to elicit a longer afterburn compared to a less intense longer workout.” But is there a chance we’re overdoing it, in a bid to ‘get the most’ out of our workouts? There’s a growing trend for lower intensity exercise – often using a heart rate monitor so you can track where you’re at – which might provide a whole host of benefits, without making you feel a bit sick. Signs you might be overdoing it “Working at a maximal heart rate can sometimes cause people to feel lightheaded, dizzy, faint and nauseous. This isn’t very fun and can also deter people from coming back,” suggests Francesca Sills, exercise physiologist at Pure Sports Medicine. Johnson agrees: “Working out for too long at an intensity that is too high can put numerous stresses on the body such as fainting, vomiting and even serious cardiovascular and respiratory health issues.” A heart rate monitor can help you track how hard you’re pushing yourself, but if you don’t have one, Johnson recommends going by “feeling”. Orangetheory uses three terms to define your perceived exertion: “Base pace is a ‘challenging, but doable’ feeling, push pace is an ‘uncomfortable feeling’ and all out is an ‘empty the tank feeling’,” Johnson explains. He doesn’t recommend spending more than a minute in the ‘all out’ section, and other signs you might be overdoing it include “fatiguing earlier than you normally do, dizziness, light headed, you get injured or have joint and muscle pain regularly”. Downsides to HIIT? Sills suggests there aren’t necessarily downsides to HIIT, just “things to be wary of”. She says: “If you’re working very hard for a long time or for longer than you are used to, it’s possible that you’ll finish the session feeling unwell rather than energised.” Johnson says there is the risk of overtraining with regular HIIT classes. “In the shorter term, working out at an intensity too high can stress your adrenal glands and stimulate the release of cortisol (the stress hormone). In turn, this can have numerous side effects such as increased blood pressure, increased heart rate, encourage fatigue and ultimately hinder recovery. “If your body cannot recover properly, you will find it hard to get into a regular routine with your fitness and will see a lack of results.” The benefits of slowing down Johnson suggests incorporating lower-intensity exercise into your routine can improve your everyday life. “Doing workouts that don’t raise your heart rate to the extremes can help reduce the risk of injury (and risk of falls and trips), reduce fatigue and pain, elevate your mood, improve sleep quality, while still helping to burn calories,” he says. Sills mentions how ‘zone two’ workouts are a “hot topic” in the fitness world recently – this is a type of low-intensity, sustained exercise where you’re working at around 65-75% of your maximum – for example, going for a gentle jog where you can still hold a conversation. She says these types of workouts are gaining popularity because of the “large amount of benefit it brings to the health and efficiency of your cardiovascular and metabolic systems”. If you’re used to leaving it all on the floor with an intense workout every time you hit the gym, it can be tricky to know how to slow down. Johnson recommends using the ‘FITT principle’ to adjust your exercise routine: Frequency: Instead of doing your four workouts next week try doing only threeIntensity: Do your normal four workouts, but take it down a notch in each one.Time: Instead of doing four x 90 minute workouts next week, maybe try doing four x one hour workouts.Type: Switch it up and use different equipment or style of workout. Johnson adds: “Having slower days will enable you to focus more on the form and technique, which transfers over to the high intensity days as well.” Doing HIIT safely While it’s a good idea to mix up your workouts with different intensities, there are a few things you can do to make sure you don’t overdo it in HIIT. Sills recommends ensuring “you are eating well to fuel your body for performance”, and “get on top of your sleep routine to allow your body to rest and repair”. If you’re a newbie to exercise, she wouldn’t necessarily recommend a HIIT class immediately: “If you haven’t done much training before, it’s important to learn how to do things right and build a good base level of strength and fitness before going in and smashing yourself. If you aren’t sure how to perform exercises well when you’re fresh, you aren’t setting yourself up for success when you’re fatigued.” And finally, she says: “It’s important to work within your own limits. Often these classes are busy, loud and intense and people can be encouraged to continue to do more weight, more reps, etc. Issues arise when people push too far beyond what they can manage. Instead of working at a 10/10 all the time, drop it back to an eight to nine.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How to perk up urban balcony gardens and window boxes Sadiq Khan and Romesh Ranganathan: Women still aren’t equal in politics and comedy SPF cocktailing: Why you should steer clear of the buzzy TikTok trend

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Lewis Hamilton contacted Red Bull about driving alongside Max Verstappen for the grid’s all-conquering team, Christian Horner has claimed. The 38-year-old signed a new two-year contract – understood to be worth £50million a year – in August to extend his stay in Formula One beyond his 40th birthday. It came amid a season of struggle for Mercedes as Verstappen eased to a third consecutive world title in a dominant Red Bull car. There was speculation over Hamilton’s future for much of the season and Red Bull team principal Horner has now claimed they received an approach from his representatives before he committed to Mercedes. Horner also said the seven-time world champion was in dialogue with Ferrari chairman John Elkann. “We have had several conversations over the years about Lewis joining,” Horner told the Daily Mail. “They have reached out a few times. Most recently, earlier in the year, there was an inquiry about whether there would be any interest. “He met John Elkann (Ferrari chairman), too. I think there were serious talks. “But I can’t see Max and Lewis working out together. The dynamic wouldn’t be right. We are 100 per cent happy with what we have.” I can't see Max and Lewis working out together Christian Horner to the Daily Mail The 2023 F1 season concludes this weekend in Abu Dhabi, where Hamilton was controversially beaten to the drivers’ championship by Verstappen in the final race in 2021. Hamilton has not won a race in two seasons and will finish third in the standings this year, while the Dutchman is bidding for his 19th win of a record-breaking campaign. “We want to get back to the top, and back to fighting for world championships. We are in this together,” Hamilton said when his new deal was announced in August. “We have a lot of work to do, but there is nowhere else I would rather be. You are all stuck with me for a little bit longer.” Read More Las Vegas comes up trumps for Formula One despite rough road Class action lawsuit filed over farcical start to Las Vegas Grand Prix Toto Wolff fuelled by ‘personal anger’ to help Lewis Hamilton win eighth title On this day in 2010: Sebastian Vettel becomes youngest ever F1 world champion Mick Schumacher returns to racing with Alpine in 2024 Guenther Steiner to produce new hit ‘workplace comedy’ show

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Max Verstappen set a blistering pace to blow away the challenge of Oscar Piastri and Lando Norris and take pole position for the Japanese Grand Prix. Verstappen’s record 10-race winning run and Red Bull’s unbeaten season came to an end in Singapore last weekend. The Dutchman topped all three practice sessions at Suzuka to suggest the Milton Keynes-based team had banished the issues that they experienced in the city-state. And Verstappen was imperious around the high-speed corner circuit – where Lewis Hamilton warned the Red Bull would be “phenomenal” – taking pole by a massive 0.581 seconds ahead of Piastri. Norris had narrowed the gap to Verstappen, who is closing in on a hat-trick of world titles, in final practice to raise hope of a challenge for pole. But Verstappen was dominant in the final qualifying session on brand new tyres, blowing away the competition from the two McLarens. “Incredible weekend so far, especially in qualifying when you can push it to the limit. It felt really nice,” Verstappen said on track. “We had a bad weekend in Singapore. I felt this was going to be a good track. From lap one it has been really nice.” Piastri, in his debut season in Formula One, had never even been to Japan before this week but got the edge on his McLaren team-mate to line up on the front row. Red Bull will almost certainly clinch the Constructors’ Championship on Sunday at the home race of their engine supplier Honda. Verstappen’s team-mate Sergio Perez finished fifth, over seven tenths adrift of the pace-setter. Hamilton and George Russell were well off the pace for Mercedes, who are battling with Ferrari to finish second in the Constructors’ Championship, and will line up seventh and eighth on the grid. Ferrari, who are running a new floor at Suzuka, took fourth via Charles Leclerc, while Singapore-winner Carlos Sainz finished sixth. Yuki Tsunoda was confirmed by AlphaTauri to be driving alongside Daniel Ricciardo in 2024 and delighted his home crowd by making the top-10 shootout, finishing ninth. Q1 was red-flagged with just over nine minutes remaining when Williams’ Logan Sargeant oversteered out of the final corner and slid heavily into the barriers. The American, who is yet to be confirmed by Williams for 2024, quickly jumped out of the car and made his way across the track and back to the pit lane. Williams Team Principal James Vowles told Sky Sports: “It is heartbreaking for Logan.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Lando Norris narrows gap on Max Verstappen at final practice in Japan Max Verstappen returns to form in Japanese Grand Prix practice Lance Stroll to sit out Singapore Grand Prix after huge crash in qualifying

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