Is High Intensity Training right for you?
Men and women of any age can get great benefit from a properly conducted high intensity workout program. If you are looking to become stronger, leaner, improve your metabolism, increase cardiovascular health and just feel more fit than High Intensity Training may be for you. Please note that people who have not been exercising regularly until they consult by their physician. If you are sedentary or overweight you may want to start off at a lower intensity level and work up over time to more intense workouts as they become more fit. Start with one or two sessions per week for about 10 minutes each session and gradually increase your workout times over the course of several weeks or months.
What equipment do you need for High Intensity Training?
Free weights such as barbells and dumbbells, weight training machines and bodyweight resistance all can be used as effective equipment for high intensity exercise. While certain exercises are considered better than others, the technique you use to perform the exercise is ultimately the key factor when it comes to getting good fitness results.
How much time do I need for High Intensity Training? This is 0ne of the many advantages of this method of exercise – it does not consume a lot of time. The ideal duration varies by person but generally speaking, you should aim for under 30 minutes of total workout time per session.
A high intensity workout should be relatively short in time but consist of a high level of effort. This level of effort should be to perform the exercise to the point of momentary muscle failure. This means you cannot complete another repetition in good form. You literally fail to complete that last rep that you try to perform. In order to recover from this intense work out, you need at least three or more days before you can work out again on.
What are the benefits of doing High Intensity Workouts?
The benefits you can obtain from a High Intensity Training routine will include –
- Muscle Strengthening and Hypertrophy
- Improved Metabolism and Faster Rate of Burning Calories
- Reduction in Bodyfat
- Decreased Risk of Injury
- Improved Heart and Cardiorespiratory Health
- Helps Manage Blood Sugar Levels and Reduces Risk of Diabetes
- Promotes Greater Mobility and Flexibility
- Boosts your Self-Esteem
- Improves Brain Health and Cognitive Function
- Improves Bone Health Reducing Risk of Osteoporosis and Bone Injuries
- Promotes a Better Quality of Life
- Assists in Maintaining Mental Health
What is the High Intensity Training workout?
Generally, a full body high intensity workout will consist of one set of several exercises that work a major muscle group. The goal is to reach momentary muscle fatigue or failure within a time span to about 60 to 120 seconds. All movements should be slow and controlled with no use of momentum. Taking 5 to 10 seconds to preform one rep will help reduce momentum and increase muscle tension throughout the full range of motion. In addition, this allows you to focus on the specific muscles you are training, avoid injuries, and optimize your workout efficiency. You may want to use a weight that allows you to reach muscle failure in the range of 8 to 12 reps.
These numbers are simply common guidelines and since your muscles cannot count the key is to achieve muscle failure in the appropriate time range. Learning to actually push yourself to muscle failure is very difficult. Many people will stop short of muscle failure and not push as hard as they should. Maintain proper strict form and continue until you cannot complete the last rep you try!
What should you eat afterward?
While the word of fitness marketing is full of supplement companies trying to sell you their latest products you should not fall for all the hype. What is important is to keep well hydrated by drinking water and to eat a protein rich meal of snack with in about three hours following a workout. Muscle that have been stressed by intense activity will be under going the process of muscle synthesis. This is essentially the cellular process of your body supplying protein into the muscle cells as part of the rest, recovery and adaptation process. I recommend whole eggs, lean meats, fish, beans or even some type of low-fat dairy product like yogurt. Don’t forget your post work out carbohydrates such as an apple or banana!
Rest and Recovery from High Intensity Workouts
It should be understood that you do not directly improve your fitness level from exercise but rather you actually improve your fitness when your body recovers, adapts and overcompensates from the stress of the high intensity workouts. If you want to see progress in your strength and fitness gains then it is essential that you recover sufficiently before another intense workout. After a hard workout it is recommended to give yourself a few days to fully recover before going for another intense training session. The harder you work and the more advanced you become means your body actually needs more recovery time.
Good nutrition and rest are vital. Proper hydration after working out also has been shown to reduce muscle soreness and help repair muscles quicker. Drinking plenty of water also helps prevent dehydration which can lead to symptoms like nausea, dizziness or fainting which can delay recovery.
Get Stronger with High Intensity Strength Training
When it comes to building strong, lean muscles that are primed for athletic performance and injury prevention, there’s no one-size-fits-all approach to exercise that will help you reach your goals faster. Some people find success with low or moderate intensity strength training, while others prefer high intensity workouts to produce the results they’re looking for. If you are new to high intensity training, here are some helpful tips on how to get started with this type of strength training exercise that will help you improve your overall fitness level in just a few weeks’ time.
What should you eat afterward?
While the word of fitness marketing is full of supplement companies trying to sell you their latest products you should fall for all the hype. What is important is to keep well hydrated by drinking water and to eat a protein rich meal of snack with in about three hours following a workout. I recommend whole eggs, lean chicken, fish or even some type of low fat dairy product like yogurt. Do not forget your post work out carbohydrates such as an apple or banana!
From my extensive experience I feel that a full body high intensity workout performed twice a week will have a great effect on developing overall strength and fitness. There are many variations of these but here is a simple example.
The specific exercises should target the main muscle groups. So for example – Leg Press, Leg extension, leg curl, Calf raise, Lat pulldown, chest press machine, lateral raise, bicep barbel curl, triceps pushdown, ab crunches with weight. These ten exercise target the major muscle groups. The real key is to perform them in a proper high intensity manner, which is not how most people train unfortunately.
Maintain Proper Exercise Form
All movements should be done with strict proper form. Lift the weight slowly and lower the weigh very slowing. Try to take at least 2 to 3 seconds to lift and 4 to 6 seconds to lower. Using a full 5 seconds to lift and 5 seconds to lower may work very well for you. Work to momentary muscle failure by performing as many reps as you possibly can in proper form. This is hard work. Perform just one set of each exercise in this manner.
The main key to proper form is to always use a slow and controlled speed of motion. Your body has a natural tendency to more against resistance fast for the simple reason that it becomes easier to do so. Do not jerk the weight up quickly as this means the momentum of the weight will assist your muscles, which you do not want. You shouldn’t let the weight drop back down. You will create much more muscle tension (which you do want) by lowering it down very slowly. The lower phase of a strength training exercise is very helpful and you should always focus on that portion of the movement.
As you get stronger increase the training weight slightly. Many people use 12 reps as a target so when you can perform 12 or more PROPER reps then increase the weight slightly for the next workout. You could also use a time based target, often referred to as time un tension or time under load. You could shoot for reaching muscle failure with in 60 to 120 seconds. Do not sacrifice good form just to use more weight. Doing the exercises correctly in good form and working to muscle failure are more important then how many pounds you are lifting!.
You want to allow for full rest and recovery between workouts to obtain maximum benefit. For this I would recommend at least three days rest between workouts. It is during the resting period that the actual fitness benefits are taking place as you body adapts to the stress that has been placed upon it.
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