 Hey everybody, I'm Lance Coyke, and today we're going to talk about something that you need to think about before you just take a high-intensity interval training class. So, I've talked about it before, especially in my previous video, we talked about the difference between high-intensity interval training and long-distance running, and how they're both really effective for making you fitter and losing weight and all sorts of good stuff. Now, I wouldn't recommend high-intensity interval training for everybody. Specifically, if you have chronic injuries that are set off by technique changes, high-intensity interval training is probably a really bad idea for you. A very common example is somebody has CrossFit recommended to them by somebody that they really trust and who has done very well with it. But maybe this other person has, you know, they sit a lot at work and they frequently have low back pain and, you know, maybe they have a low back flare-up once or twice a year. So, if you throw them into a higher-intensity CrossFit, again, not again, but I want to throw this out there, not every CrossFit is like this. You should still consider progressively ramping yourself up. But if you just throw yourself into a really high-intensity interval training kind of scenario, then it is likely that your body will just adopt the position where it can be most effective to accomplish the task. So, if the task is to just get a workout done, then you're not going to be thinking about how well you're doing it. You're not going to be thinking about your technique or your form very well. You're not going to be thinking about the, you know, the alignment of your knee with your hip and your foot. You're just going to be thinking about accomplishing this goal. And so, when I get really fatigued, I'm generally going to avoid if, even if you start by doing things really well, those muscles will get fatigued and your body will shift its mechanism for doing this exercise. A common example, even if you're squatting and your knees are really well aligned with your feet and your hip, you're not sending torque through your knee. You know, if you do a 20 rep set of your 20 rep maximum weight, by the end of that, your knees are going to start caving it. You're going to start collapsing because the muscles that support those knees staying in line with the hip, they start to get tired. Okay, that's a really simple example. Another one really, really common deadlifting. When you get, you know, toward rep eight of a 10 rep set of deadlifts, it's really difficult to maintain the right position. It's hard to keep the tension on your glutes when you lock the bar out. And so instead, what people do is they shut those glutes off and they just arch their back to finish the lift, right? And so doing that, putting undue stress on the low back, it's going to make it more sensitive and it's going to make it more likely that something bad happens to it. So if you are really prone to these things, maybe you don't have a very strong athletic background. Maybe you didn't play a whole lot out in the yard or play sports when you were a younger kid. Then I would caution you to go into a high intensity interval training with, you know, with not your blinders on, right? You need to be able to say, hey, maybe this exercise right now or this environment right now is not right for me. Maybe I need to get fit and then this will be a little bit better of a situation for me. Or if you're just really good at not succumbing to the peer pressure that is group exercise. I know I am not that person, but maybe you can say, hey, I understand that right now this is fun and I can tell that my technique is changing. So I should start to slow down a little bit. I should take it a little bit easier. Even though I know that physically my body could complete this, maybe that's not right for me right now.