The most important factor when choosing movements is that you have technical proficiency with the movement and can perform multiple reps at a given load with exceptional form. Even simple bodyweight movements and plyometrics can be used.
Gymnastics implements like pullup bars or rings. You can incorporate resistance bands, chains, battle ropes or medicine balls. Resistance training with barbells, dumbbells, or kettlebells are all great tools. They will analyze your movement and help you develop the motor control and stability to prepare your body for more high intensity forms of exercise.Īny type of movement can be incorporated into a HIT workout. If you aren’t familiar with exercises, weightlifting, or just aren’t sure of what your body is capable of then you will benefit from working with a certified and highly qualified trainer or coach. It is important that the movements are carefully selected to ensure that form is not compromised and that the rest time is adequate enough to allow for repeated effort. Often times performing multiple exercises back to back at moderate intensity (60-80%) can produce a similar training result. Ideally greater than 80% of your 1RM as this is the ideal load for gaining strength, building muscle, and improving body composition. It’s not an effective way to get the results you want!įor a high intensity strength training workout you will be using heavy loads. They will help you choose the exercises, weights, frequency, and duration of your training session to ensure your body gets the stimulus you need with risk of injury or burnout.īe weary of anyone who promises vomiting or intense pain from their workouts. Working with a coach who has experience scaling workouts to meet your needs and abilities is the key to having long term success with HIT training. Jumping into a class workout performing movements you haven’t mastered and loads your body is not ready for is a big no-no. The key is determining what the definition of “Intensity” is for you. High Intensity Training is a great fit for anyone looking to get fast results. As you train in this way you will improve your ability to train hard for longer periods of time and delay the “burning” feeling commonly associated with HIT. This allows you to repeat the effort several times until the desired training stimulus is achieved. These workouts are often set up in an interval fashion where you go hard for a short period of time and then rest. You would work at a pace that would be unsustainable for more than a few minutes at a time. Near maximal exertion for aerobic work or “cardio” this would be performing exercises at a pace that elevates heart rate and gets you sweating and breathing heavy. This means it activates a majority of the muscles in your body and generally requires loads >80% of your 1 rep maximum to achieve the desired stimulus. This will be unique to every individual.Ī high intensity strength workout will cause high motor unit recruitment. High intensity refers to a level of intensity that is measured by a high power output or a high rate of perceived exertion. What types of movements are in a HIT workout?.Your top 5 High Intensity Training Questions: Lets answer your top 5 questions about High Intensity Training so you can feel confident in finding a gym, personal trainer, or other fitness option in your local area. But what exactly is it…and more importantly how do you decide if it’s right for you?! HIT is incorporated into many classes and has grown in popularity due to its ability to produce fast and effective results. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT).
#High intensity training how to
Today there are so many fitness programs and classes available it can be overwhelming to decide how to train.
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