What is high intensity training?
High intensity training (HIT) is the style of strength training that strongly affects the way in which both bodybuilding and recreational weightlifting are performed today. For the first time introduced as the main training protocol of the founder Nautilus, Arthur Jones, the hit must not be confused with interval training with high intensity (HIIT), in the form of cardiovascular training. Rather, training with high intensity is a method of muscle training, which aims to increase the increase in strength and size by emphasizing the recruitment of muscle fibers. It is characterized by slow and stable lifting with the maximum weight that can be lifted in a relatively low number of repetitions - rarely more than 15 - and performing only one set and not more than one or two exercises per muscle group. The idea of the principles of intervention is that rather than spend a few hours a day and six days a week training, could reduce its lifting regime to three nobo four 30 minutes of session by emphasizing the intensity. Lifting with maximum intensity for a given muscle group by choosing a weight that would raise the raising muscle failure in a short number of repetitions meant similar, not better results with increased exercise efficiency.
The example of a typical high -intensity training routine is as follows. Three times a week he would practice fixed training throughout the body and maintain the session for 30 minutes. He would choose exercise for each of the main muscle groups: chest, shoulders, biceps, triceps, lats, upper back, lower back, ABS, glutes, quads and hamstrings. Each set would take approximately 90 seconds, if the goal was to perform ten repetitions, with three seconds to rise every repetition, four seconds to a lower and one -second pause per piece at the top and down of movement. A minute or two would be allowed between each exercise, depending on the goals liftedOther exercises could be performed for a muscle group that one wanted to emphasize.
high -intensity training principles recommend six to 10 reps for the muscle groups of the upper body and eight to 12, sometimes up to 15, repetition for the lower body. The amount of weight selected will depend on the number of repetitions that the lifter wishes to perform and the trial period may be required to familiarize itself with the appropriate load that one can handle. High intensity training also emphasizes the right technique, so an exercise expert should be consulted to determine the amount of weight to raise, as well as whether the right form is showing.