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Workouts & Routines
High Intensity Training: HIT
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<blockquote data-quote="Sean Reed" data-source="post: 66475" data-attributes="member: 15349"><p>I need to make a couple of basic concepts clear to avoid confusion.</p><p></p><p></p><p>First: We have High Intensity Interval Training (HIIT) a concept that has usually rotated around more traditional cardiovascular training. Instead of, say, steady state jogging, you instead sprint hard for 30 seconds, then walk for 20 seconds over a 20 minute period. This type of training has received the most attention from researchers over the last 20 years and is widely regarded as being more effective (for fat burning especially) than traditional steady state training. </p><p></p><p></p><p>Second: We have High Intensity Training (HIT) which, in general, has been applied to weight training. </p><p></p><p></p><p>HIT usually means less volume but more intensity. Sets are taken to failure. Forced reps are utilized as are drop sets and other techniques to load your muscles much more than if doing a more traditional set that does not go to complete failure.</p><p></p><p>The article I am in the process or writing applies the Interval concept to weight training. Think of techniques like supersets, or better yet giant sets. For example, you do a wide grip pull-down than a narrow grip pull down. You do a wide grip row and then a narrow grip row. However, instead of stopping you continue to train that way for a bit more than 20 minutes strait until you have completed a full back, trap, rear delt workout.</p><p></p><p></p><p>You can then run over to the tread mill for a bit more HIIT cardio and viola, you have done a complete weight and cardio workout.</p><p></p><p></p><p>It bears repeating that this type of workout burns more fat. Everyone knows that, as is evident in the scientific literature. The question is, how much strength and or muscle do you sacrifice training this way, and that is where I have had the most remarkable results, I have gotten stronger. My clients also have gotten stronger.</p></blockquote><p></p>
[QUOTE="Sean Reed, post: 66475, member: 15349"] I need to make a couple of basic concepts clear to avoid confusion. First: We have High Intensity Interval Training (HIIT) a concept that has usually rotated around more traditional cardiovascular training. Instead of, say, steady state jogging, you instead sprint hard for 30 seconds, then walk for 20 seconds over a 20 minute period. This type of training has received the most attention from researchers over the last 20 years and is widely regarded as being more effective (for fat burning especially) than traditional steady state training. Second: We have High Intensity Training (HIT) which, in general, has been applied to weight training. HIT usually means less volume but more intensity. Sets are taken to failure. Forced reps are utilized as are drop sets and other techniques to load your muscles much more than if doing a more traditional set that does not go to complete failure. The article I am in the process or writing applies the Interval concept to weight training. Think of techniques like supersets, or better yet giant sets. For example, you do a wide grip pull-down than a narrow grip pull down. You do a wide grip row and then a narrow grip row. However, instead of stopping you continue to train that way for a bit more than 20 minutes strait until you have completed a full back, trap, rear delt workout. You can then run over to the tread mill for a bit more HIIT cardio and viola, you have done a complete weight and cardio workout. It bears repeating that this type of workout burns more fat. Everyone knows that, as is evident in the scientific literature. The question is, how much strength and or muscle do you sacrifice training this way, and that is where I have had the most remarkable results, I have gotten stronger. My clients also have gotten stronger. [/QUOTE]
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High Intensity Training: HIT
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