The high intensity training (HIT) technique is a perfect blend of fitness and science. This method is designed for achieving muscle failure, and it should be done in proper sets with repetitions. This training exercise involves a combination of weight and repetitions, which helps in the maximum development of the muscles. The basic principle of HIT technique is that it must be brief and intense. Performing this strength training method will ignite your entire body for producing more muscles. It can also help in the process of fat burning. This exercise, which was introduced about four decades ago by Arthur Jones, is now preferred by lots of bodybuilders, professional athletes and many other people. HIT is a modern version of the conventional weight training process. However, there are certain factors on which success of this training process of depended. These factors include:
- Physical condition
- Age
- Consistency
- Body mass
- Weight
If done properly, this training technique can be highly beneficial.
Important tips
You need to keep certain things in mind while performing high intensity training.
- Do no not perform the exercise for more than eight weeks. After performing the exercise for eight weeks with full intensity, you must change your training routine into something that consumes around 70 percent of your energy.
- Increase the weight and reduce the repetitions with the progress of the exercise. The weights should be regulated properly so that your muscles reach full failure after 5 to 8 repetitions. Muscle failure is a particular point at which you would not be able to perform a single more repetition.
- Enjoy the benefits of the negative parts of the exercise. This is often ignored by many people. The negative part of weight training refers to the lowering of the load. The weight should be lowered down slowly, and you need to concentrate on the muscles. The negative phase in the HIT technique is highly beneficial.
- You should not rest for a period longer than 35 seconds. If there are long periods of rest between the sets, then intensity of the workout is reduced. As a result, the muscles do not get exhausted. This is a brief exercise, and so you cannot enjoy the luxury of resting for a long time. Intensity of the training causes concentration of blood into the particular group of muscles on which you are working. It you take rest for a longer time, then the concentration of blood will decrease. Your resting time between sets must be between 30-35 seconds.
- An important thing that you should keep in mind is that the HIT method should only be performed when you are perfectly fit. If you are not feeling fit, then such an intense training may have opposite results.
- Supplements for muscle recovery are required when you are performing this high intensity exercise. This due to the reason that this technique puts a large amount of pressure on the muscles.
These are certain essential tips that you should keep in mind if you are planning to perform high intensity training.
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Hyper Intensity Training
High intensity training is a specific method of strength training that was introduced by Arthur Jones in 1970s. It is also popularly called HIT, which later became highly popular as many bodybuilders who achieved excellent results by including this type of training into their workout sessions. The main principle of HIT is muscle training with the maximum intensity in little time period. The popularity of this training was increased by famous competitors and trainers such as Mike Mentzer, Stuart McRobert, Ellington Darden, Bill Philips, Matt Brzycki and many others. This training technique can provide you with a wide range of benefits such as conditioning, fat loss, increased muscle strength and enhanced cardiovascular fitness. Certain things that are taken into account in HIT are:
- Amount of weight
- Number of repetitions
- Time for which muscles are tensed
Principles of HIT
There are some general principles of high intensity training.
- The sets and repetition should be done with a particular load which will result in perfect muscle failure. This means that you need to select a heavy weight for eight to twelve repetitions of every exercise. At the end of each session, the muscles must get exhausted.
- If your muscles achieve complete failure after the last repetition in only one set, then you may not need to go for further sets. In such case, you would not be able to move that weight to a particular position even with the maximum effort.
- As few sets are advocated in this training technique, the enthusiasts of HIT say that you need less amount of time for a full body workout. It can achieve better results than various traditional exercises that involve more number of sets.
- You must try to increase the weight with successive workouts. It is said that this can provide muscle development and strength rapidly.
These are the main principles that are associated with HIT. They can be highly effective if applied to your weight training session. Before starting with this strength training technique, you must speak with a fitness trainer. It is also a good idea to train together with a partner. You must use different weights rather than using the same load repeatedly. This will provide you with the best results. It has been seen that performing HIT consistently for four weeks with proper interval can deliver substantial results.
HIT technique is safe and effective
Performing the HIT technique can be beneficial for various people. These include body builders, firefighters, boxers, police officers, paramedics and any individual who wants to develop their muscles for their profession. You can perform this exercise at home using a set of weights. You can also do it in any fitness center. An important thing about high intensity training is that it is considered to be completely safe, and at the same time, it can develop muscles quickly. It is an excellent procedure that is also used by various professional athletes.
So, if you are looking for a perfect strength training method for the development of your muscles, then you can start with this technique.