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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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Manchester United were drawing 0-0 with West Ham in January 2022 when, with the minutes ticking down, Ralf Rangnick brought on Edinson Cavani and Anthony Martial. It proved a fine double change, with each involved in Marcus Rashford’s injury-time winner. Its significance now, however, is rather different. Mason Greenwood was one of those removed: now his 129th United appearance will prove his last. What should have been a glittering career at Old Trafford in effect ended a few months after his 20th birthday. For now, he is still under contract, but in limbo. A six-month investigation has brought the conclusion that Greenwood will not play for United again. He may be sold or loaned out. His contract could be paid up. He has not been sacked, which United say they would have done had they determined he was guilty of attempted rape, assault or coercive and controlling behaviour, the charges first levelled and then dropped by the Crown Prosecution Service. But in January 2022, a week after Greenwood’s last game, pictures emerged of a bruised, bleeding woman, audio of a man seemingly threatening to rape her. That remains impossible to forget; to forgive, for many. Greenwood will not play for United again and nor should he. And so it is possible they reached the right decision, perhaps in the wrong way, possibly for the wrong reasons. There were plans to bring Greenwood back – though United insist they simply considered a variety of scenarios – and perhaps the most telling phrase in chief executive Richard Arnold’s statement was: “Further, this case has provoked strong opinions, and it is my responsibility to minimise any distraction to the unity we are seeking within the club.” Had Greenwood played again, it would have been Manchester Divided, not United. There were protests before Monday’s game against Wolves; there would have been far more were he to return to the team. The television presenter Rachel Riley said she would have stopped supporting United had Greenwood represented them again. She would not have been alone in that, either. The Manchester United Supporters Trust backed the decision not to bring him back, though not the lack of consultation for fans. There were staff at Old Trafford who felt it would be wrong to recall him, some of whom would not have wanted to encounter Greenwood in their line of work, maybe some who would have considered quitting their jobs. Perhaps United originally underestimated the strength of feeling. Perhaps, too, there were commercial considerations; the club’s image would have suffered considerable damage if he played, and has already been tainted. Because there is a tendency – often a wish – to celebrate footballers. But could United fans have cheered if Greenwood scored for them again? Would they have been in the awkward position of loving the shirt, hating the man wearing it? Footballers are imperfect people, as we all are, and some more than most, but there is a matter of character. The word is often used in football – when a team gets a late equaliser, when a player makes a comeback from injury – but there is a deeper meaning. If there is a moral test, Greenwood has failed it. Those who have been convicted of criminal offences have a right to work, let alone those who have not, but playing for Manchester United is not merely a job: it is a privilege. And if that invites questions as to at which level of football, if any, that stops being true and there is no definitive answer as to where Greenwood should be allowed to play, there could be a similar reaction at other clubs in England, should they try and sign him; it is still harder to imagine a scenario where he adds to his one cap for England. None of which makes him the victim. United argue they conducted a thorough investigation, showing concern for the woman in question, who has lifelong anonymity for legal reasons, speaking to her mother, showing her their findings, as well as a duty of care to Greenwood. Arnold said he was “satisfied that Mason did not commit the acts he was charged with”. None of which necessarily makes Greenwood innocent in the court of public opinion; as he accepted himself, his behaviour was wrong. “I fully accept I made mistakes, and I take my share of responsibility for the situations which led to the social media post,” he said. Yet if time is required to see if he does, as he has pledged to do, lead a better life and if there are reasons to keep some of the detail confidential, it would help to know if he has, for instance, spoken to a counsellor, or to victims of rape and domestic abuse, or donated to suitable charities. And if not, why not; these would not be automatically be admissions of guilt, but they would be a recognition he took the issues seriously. His other concern may seem trivial in comparison, though football can be a juxtaposition of the relevant and the irrelevant. But he has to find a club, with United pledging their help to do so. If his prime responsibility is to be a better partner and a good father, as he vowed, he may have a duty to himself to try and rescue his career and realise some of his potential. The teenage prodigy – the man Ole Gunnar Solskjaer deemed the best finisher at Old Trafford – had the talent to be a United great; he has not been found guilty of a crime or sacked by United, but it is still his fault he never will be. Read More Mason Greenwood will not play for Manchester United again, club announce Mason Greenwood speaks out on Manchester United exit: ‘I made mistakes’ Mason Greenwood timeline: How the Manchester United star fell from grace

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