High Intensity Training
More people resolve to do the short but very strenuous type workout to lose weight and get that fit and toned body that they want. This fast and furious workout is called High Intensity Training (HIT), which is all about progressive resistance with high level of effort and short infrequent workouts. It is a revolutionary workout that is totally opposite to the traditional less or moderate effort and longer workouts. This “train harder, but briefer” type of exercise is working for so many people in helping them shed some weight and gain a fitter more toned body.
It is all about overload
The main philosophy of this workout is overload to demand effort from the muscle more than what it is used to. This way its strength and size will develop better. The methods for this workout depend on the speed, repetition and style, but working out with as much effort as possible must be consistent among the different kinds of methods.
Harder, But Briefer
The workout must be an overload to the limits of your muscles, but workout time must be inversely brief. This way overstressing your muscles can be avoided. HIT involves an all-out work set for a certain exercise for a span of 10 minutes, but this workout must be too strenuous to the point that you can’t repeat another set anymore.
The right volume of HIT exercise will depend on the lifestyle, age, and genetics of the person performing the workout. Despite overload as the main theme of HIT, it is important that overtraining and overstressing the muscle should be avoided.
Avoid overtraining by working out less often
Overloading your muscles with exercise can stress your body. If you do not give your body enough time to rest and recover, it will lead to overtraining resulting to less progress. The most advisable frequency for HIT is three times a week and the days must not be consecutive. Those doing higher intensity trainings and those people whose body do not recover quickly must work out less often.
Here are basic guidelines to follow if you are planning to engage in High Intensity Training:
• For the frequency, as mentioned above, beginners should not train more than three times a week, and it shouldn’t be on consecutive days. While advanced trainees is advised to do the HIT workout less often.
• Two to twelve workouts should be done addressing the main muscle groups. If more workouts are performed, the compound movements should be cut to only half.
• There should only be one set for each exercise. But more repetitions would be good.
• Add five percent more to the resistance you used in an exercise you completed in the most number of repetitions through the right form.
• Don’t do jerk movements. You must move slowly to have control on your movements as you perform a full range on your joint movements.
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