If you do get the green light, start slow, \u201cwith a shorter-intensity interval and increased time for your warm-up period,\u201d Dr. Jacob says. \u201cThose who are new to the workout [specifically] should begin with caution due to increased risk of injury as well.\u201d<\/p>\n
What should you keep in mind as a newcomer?<\/p>\n
Don\u2019t skip (or skimp on) the warm-up.<\/p>\n
Diving right into the first exercise interval might be tempting, but you\u2019ll regret bypassing this initial step, according to Dr. Jacob. Not only does warming up<\/a> help prevent injury, research shows it also makes your workout more effective, as SELF previously reported<\/a>. While any kind of warm-up is helpful, one that takes the form of a lower-intensity version of the actual workout\u2014like a light jog if you\u2019re planning to sprint on the treadmill<\/a>\u2014will deliver the best results. \u201cIt does help prepare the body a lot better,\u201d McDonald says.<\/p>\n Avoid going too hard too soon within an individual workout…<\/p>\n Since the goal is to \u201csustain high intensity for the full four-minute interval,\u201d McDonald says, it\u2019s crucial to find a middle ground between pushing yourself so you reap the benefits and pacing yourself so you don\u2019t burn out early on. If you\u2019re running on the treadmill, for example, \u201cyou don’t want to just all-out sprint that first 30 to 60 seconds and then fade down in the back half,\u201d he says. While it might take some trial and error, finding the right tempo will pay off.<\/p>\n \u2026or within the broader routine.<\/p>\n If you\u2019re eager to see results, you might be tempted to do the Norwegian 4×4 as much as possible (say, on a daily basis), but maintaining that sort of fast clip is neither sustainable nor advisable. \u201cWorking out too frequently every day or not resting can lead to overtraining,\u201d not to mention a high risk of injury, Dr. Jacob says. In fact, HIIT workouts are only recommended two to three times a week, according to Harvard Health<\/a>.<\/p>\n Don\u2019t take it too easy during the recovery intervals.<\/p>\n \u201cThose three-minute periods in between the high-intensity workout [intervals] should not be a walk in the park,\u201d McDonald says. Just because they\u2019re technically breaks from the high-intensity stuff doesn\u2019t mean you should take advantage of them by coming to a full stop. Instead, McDonald says, \u201cyou want to keep your body moving at a decent pace\u201d to maintain an elevated heart rate.<\/p>\n Make hydration a priority.<\/p>\n During the Norwegian 4×4, \u201cyou burn a lot of calories and you sweat a lot,\u201d McDonald says. To make up for these pronounced fluid losses, make sure you\u2019re drinking water or another beverage on a continual basis so you don\u2019t become dehydrated (and if you feel thirsty, it\u2019s already too late<\/a>). Downing seven to 10 ounces every 10 to 20 minutes<\/a> is a solid rule of thumb, according to both the American Council on Exercise and the National Athletic Trainers\u2019 Association, as SELF has previously reported. \u201cYou want to make sure you’re properly fueled for your performance and recovery,\u201d McDonald says.<\/p>\n Wear a heart rate monitor.<\/p>\n