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3rd May 2009
High Intensity Training (HIT)
or Traditional Training?
Zeb Williams
Looking for a workout that not only speeds up your metabolism while you exercise, but for hours after you've finished your workout,
while you're driving home and even while you're enjoying the evening news?
Sure, you answer. You'd also like to find the fountain of youth . . . ice cream that won't go immediately to my hips . . . and no-calorie
potato chips? An exercise workout that burns energy even after you quit seems to belong in that category of "too good to be true."
Hold on there! That ain't necessarily so. Let's take a quick look at this exercise phenomenon.
HIT stands for High Intensity Training and as a form of strength training gained popularity more than 30 years ago. The approach definitely
runs counter to all your preformed ideas about exercise, but it has stood the test of time. Instead of aiming for a specific number of
exercises or a variety of moves, as well as sets or reps, HIT emphasizes the "intensity" level of the activity to be much more important.
Its most popularly associated with lifting weights, though the same theory has been used for cardio workouts as well. Start by using a
weight that is heavy for the set. For example, choose a weight that is at the highest weight for your target rep range.
Then perform a low number of sets. For example, for each muscle group you're training do only the minimum number of sets that fatigues
the muscle. For most individuals this would be between one and six sets. Remember to execute these reps in good form.
Whatever you do, don't go beyond your fatigue point or force reps along the way. This may sound a bit contradictory, because this portion
of the exercise is "all about muscle fatigue."
The exercise you choose for this particular method should be those that allow progressive overload. Not only that, but during your HIT
routine, be sure to keep to all the "basic movements." Don't try complex or isolation movements.
And that's it. You're done. Go home! Not only have you completed your workout, but you'll take a slightly longer recovery period during
your workouts than normal.
You really don't look convinced. But try it -- see if it works for you. Here is what the exercise experts tell us about this form of training.
The key to an effective HIT program, experts say, is the weight. More is definitely better in this case.
However, you couple this with "less" -- yes, the fewer reps the better. Then add the idea of "simplicity." You're not going to be showing off here.
You're not going to go through any complex cycles, or changes or even progression methods that require some sort of memorization method.
The next time you return you may implement a small increase in the weight. That's the only change you'll perform on your next visit to the gym.
How can you tell if you're making progress using HIT?
That's easy. You can easily observe it. If you're gaining strength in the optimum rep range at some point you will undoubtedly increase
your muscle size as well.
Beware though because HIT does not come totally free of disadvantages. For one thing, increasing your weight every workout is virtually
impossible in the long run. HIT not only tests your muscles, but for many bodybuilders, it's also a test of mental fitness as well. The
mental demand of achieving full muscle workouts in one set can be more than what some people seem to be able to withstand. And that's
exactly why some HIT routines highly recommend no more than 6 reps per body part!
And whatever you do, before you jump into this particular exercise, make sure your muscles are warmed up! You can do your body some serious
injury if you don't "warn" your muscles of the impending strain on them. That' another reason why experts recommend to keep your form as
perfect as possible. With the pressure on these muscles from the weights, injury can be a real factor.
If you think you can benefit from this type of workout, you may want to give it a try. It'll help you strengthen your muscles and keep
your metabolism working for hours -- even after you've finished pumping.
Just one small piece of advice: Just because this "sounds too good to be true" exercise works, doesn't mean that those potato chips
you're eating are "no calorie." Darn . . .
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