Hey Guys some quick valuable advice on High Intensity Training (HIT). Questions such as:
- How many sets?
- How many reps?
- How long a recovery?
- How many times a week?
Will be answered which will mean you can move onto high intensity exercise, which is proven to have great quality results, with more confidence. The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. The exercises are performed with a high level of effort, or intensity, the reasoning for this is the aim that it will stimulate the body to produce an increase in muscular strength and size. Believers in HIT believe that it leads to superior increases in strength and size building over other methods of training.
As the weights being exercised with are normally heavy and performed at a high intensity, session are normally brief. It is important that after a High Intensity workout that the body is allowed adequate time to recover, it is believed to be at least 48 hours before the same body part can be worked at the same level again to its full potential. Rest and recovery carries a higher importance in high intensity training compared with other types of training. As strength increases, the weight/resistance can progressively be increased, this will provide the muscles with adequate overload which will stimulate further improvements and the results that you want.
HIT will target a single body part with one or two exercises and generally a single set of 6-10 reps for upper body exercises and either 8-15 or more commonly 12-20 reps for lower body exercises, done to momentary muscular failure. By strictly controlling the rest periods between reps and sets a trainer can reduce their level of blood oxygenation, which helps to increase the stress on the muscles.
Your optimal rest period range between sets is 3 to 5 minutes, this will hopefully allow your muscles enough time to recover temporarily to complete each set. Performing 3 sets is the norm for this type of training, sometimes single sets are performed.
Hopefully this new knowledge on High Intensity training will give you more confidence to get down the gym and try it for yourself. Remember to be careful as a certain level of danger must be considered with this type of training, but following these rules and you should be absolutely fine.