 Hey everybody, I'm Lance Goyke and today we're going to talk about some of the drawbacks, some of the negative things about high intensity interval training and why you might not want to do it. Okay, so our previous video, we talked about all the good stuff. So it does a lot of good stuff, definitely. But there are two really big caveats here. First one is that if I'm going to do something that's highly intense, I need to have the motivation to do it. So if you're doing your workout after work, when you're super tired, you've had a long day, somebody got fired, somebody quit, whatever it may be, your job is difficult, your day has been difficult, your kid is sick, something like that, you're probably pretty drained from the day. And if I'm going to come in and do a high intensity interval workout, the environment that I do it in needs to be really motivating for me. Because if I don't push myself, then I'm not getting that high intensity part of the workout. And so I'm not going to get the same efficiency of the workout, of the same energy burn, so to speak. We talked about recovering with that EPOC, recovering after your workout, you're not going to accumulate that much fatigue if you don't push the intensity a little bit. So if I just do moderate intensity, it can still be effective, but it's not going to be quite as efficient. You're going to generally, if you're going to do a moderately intense kind of thing, you're going to want to extend it out a little bit longer than if you're doing something that's really vigorous. So you have to consider that, right? If you're generally not very motivated to work out, it might be kind of difficult to get the energy to make high intensity interval training very effective. Now the second part that is kind of a huge issue for people like me who have chronic pain issues is when you get fatigued, your technique changes, your form degrades. And so if you notice that your knees hurt when you squat and you shift your weight forward, but you know how to not shift your weight forward, then you might start any exercise, any squat by sitting back, driving through your heel, using your butt and your hamstrings and your quads kind of equally, and your knee will feel great. But if you continue on and you push yourself to the limits of fatigue, eventually those muscles are going to get tired, especially those muscles that help you sit back and use that butt and those hamstrings and those quads evenly, then your body is going to shift into a way that it can do the exercise, that it can continue to do the exercise. So generally what happens is people shift their weight forward onto their toes, they use their calves a little bit more, they use their back a little bit more, and they put more stress on their knee joint in particular, rather than keeping it kind of balanced in the middle so it can rotate. So with high intensity interval training, the name of the game is fatigue. With training in general, you want to push yourself into fatigue and you want to be able to know how to deal with it. But high intensity interval training is kind of like a whole workout of fatigue. There's not really like you have that 30 seconds of rest, but you don't recover that much. You have that short period of rest after your short period of work, but you don't recover that much because you're trying really hard. Plus when I'm pushing to a higher intensity and I try really hard, I want to demonstrate my physical fitness. And so if I'm trying to move really quickly, then generally I can move really quickly if I squat on my toes, or at least a little bit further onto my toes, rather than sitting back and controlling my hip and knee position. Right. So in general, form degrades. So if you have joint issues, you might not want to do high intensity interval training. It might not be controlled enough for you. If you can sit there and you can say, Hey, I know when I'm doing this incorrectly, when I do that, I'm going to slow down and I'm going to do it correctly. I'm not going to keep pushing myself. Then these types of hit classes can be really effective for you. You can do them and not regret it later. But if you're not that type of person, if you succumb to that external peer pressure, just trying to push yourself, then maybe those classes are not that great for you. So two major drawbacks to review. One, you need to have a set level of energy before you go into this class to keep a high intensity. And two, your form is going to degrade it because fatigue accumulates. If you don't know how to deal with that, then maybe it's not the right choice for you.