Prevent an injury during online HIIT classes

We know you're trying to keep fit during lockdown, don't let those HIIT classes cause lasting damage, here's some of our top tips:

1. Make sure you are ready early and your equipment is close by so you aren’t running off to find something or over reaching for it.

2. Stay hydrated - make sure you have water beside you and take small sips as needed.

3. Eat a well balanced meal including protein and fats at least 30 minutes before the class.

4. If it's a live class, let the instructor know of any aches and pains you already have, they should be able to modify your exercises. If it's not live, speak to your physio beforehand to check you're ok to do what's being asked. 

5. Stretch and mobilise before and after the class. We recommend using a foam roller too so that you can really work into tight muscles.

6. Wear suitable trainers and use orthotics/ insoles if you usually walk with them in - this with help with ankle stability and activation of the correct muscles when standing.

7. The class is for people of all abilities, speak to your physiotherapist if you need help tailoring the exercises to suit your abilities 

8. If you have any pains, don’t push through it! It won’t be helping it. Wait and then move onto the next exercise 

9. Make sure you gradually increase the number of sessions and time you are training you do. Include counting any extra runs and walks. You need to create overload but you don’t want to over do it and risk injury. 

10. Have a rest day! At least one day per week where you rest or do just low impact exercise such as a walk