High Intensity
High Intensity Training
The basics of HIT-High Intensity Training
Intensity has been identified as the single most crucial factor to success in your training
Intensity is the inroad divided by the amount of time in the exercise.The amount of work done in an amount of time is far more important than how long you are in a gym.
It has nothing to do with how much resistance you are using, nor what percent of your one repetition maximum is for a chosen exercise. It refers to the degree of difficulty that you experience during the exercise To find the right amount of intensity find a resistance that can be performed to momentary muscular failure under 90 seconds. You can be assured that you have attained a level of intensity that will stimulate increases in muscular size and strength.
HIT in extremely basic form means setting up your workouts so that they are:
Hard – as hard as possible in good form.
Brief – 1-3 sets of a few basic exercises performed in an hour or less.
Infrequent – No more than three times per week, often times two, or even one.
Safe – HIT is intended to be an extremely productive protocol, but also one that stresses safety. One of the fundamental goals of strength training is to act as injury preventative.
That is the very basics of HIT.There is nothing complicated or new. HIT has been used to achieve ultimate health and fitness for decades by many trainees without the HIT name. High Intensity Training is based on overload and progression; the factors for muscular growth
Repetitions should be done with no jerky movements in the positive or negative phases of a lift Some use a 2 second count for the lifting phase while some people prefer a higher cadence Going to muscular failure is the key to the principles.
It is proven that one set is enough to be productive in producing enough stimulation for muscular hypertrophy. Some people may need additional sets but it is on a base to base case.
Body builder Mike Mentzer says that high intensity training should be Intense, Brief, and Infrequent for optimal gains The amount of work done in a given period is far more important how long the exercise last.
You can get it all from one program A common myth within fitness experts believe is it that a person must train a certain method for increasing muscular strength and size and another way to improve cardiovascular condition .Lifting weights will build size and strength whereas jogging enhances aerobic conditioning. Half of is belief is false. Since jogging will do nothing to build strength and size and jogging can do quite a bit in the way of reducing both muscle strength and size ;something we do not want.
If an exercise is done in the described high intensity manner using one set will give your body the best strength stimulation. Two or more sets of the same exercise are simply not needed and will lead to over training and halt progress. As long as the exercise is intense (train to failure) and infrequent you will reap the rewards.
For more information on High Intensity Training visit http://www.phitbyphan.com The Bay Area Personal Trainer
About the Author
My name is Kevin Phan and I provide premium individualized private personal training sessions which are one on one through out the San Francisco Bay Area. They have proven time and again to be the most effective approach for long term body composition change and lifestyle modification.<br />
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