What Is High Intensity Resistance Training Good For?
The American College of Sports Medicine (ACSM) has been conducting extensive research for 14 years and compiling an annual list of fitness trends.
In both 2019 and 2020, HIIT(High Intensity Resistance Training) workouts hit the top.
They have long won the love of athletes and, apparently, are not going to give up their positions.
What is the essence of the popular method and who is it suitable for, we figure it out together =)
HIIT workout: what is it and for whom?
High-Intensity Interval Training (HIIT) is a high-intensity interval training consisting of an intense series of exercises and active rest in between.
High -Intensity Interval Training can include various types of strength and aerobic activity. It is suitable for functional training enthusiasts and those who prefer high motor density training.
Such exercises are quite energy intensive, they allow you to burn a sufficient number of calories per workout.
In addition, in terms of weight loss, HIIT will be more effective than long, but less intense sessions .
This is due primarily to a change in the metabolic rate.
HIIT can lead to more energy expenditure after exercise – metabolism can accelerate throughout the next day after the end of your workout.
Correct training pulse while High Intensity Resistance Training
To maximize your HIIT benefit, it is important to calculate your training heart rate.
Ideally, it is necessary to undergo sports testing with a specialist, where he will determine the adequate heart rate zones, taking into account all the nuances.
If this is not possible, then you can use the Karvonen method. To do this, you need to determine the maximum heart rate, heart rate at rest and heart rate reserve.
Maximum heart rate = 220 – age (Cooper’s formula).
Heart rate reserve = maximum heart rate – heart rate at rest.
Training heart rate = exercise intensity * heart rate reserve + resting heart rate.
– 40-60% – warm-up;
– 60-70% – a special warm-up and the main part of the workout, optimal for training “for health”;
– 70-80% – fat burning zone, the main part of training.
The intensity of 70-80% is suitable for most practitioners, and 80-90% for already trained people and athletes.
Can newbies do High Intensity Resistance Training?
I would not recommend using HIIT from scratch. At least you need to go through the preparatory stage, master the technique of performing the exercises.
The exercises themselves can be selected so that they are suitable for a specific person, taking into account his state of health.
The same goes for the intensity of the training, that is, the training heart rate. You can build a lesson in the HIIT format, but maintain the pace and select the complexity of the exercises, the weight of the weights, the time and type of an active rest, based on health characteristics, physical fitness and training experience.
A set of exercises for the whole body
You can organize the HIRT in different ways, such as working on a whole body workout A, high pull back exercises, pectoralis major in push-ups, quadriceps exercises, legs.
A Full Body B workout performs pulling exercises for the back, lower chest to push, and for the hamstrings and buttocks in the legs. Workout C is a mixture of the previous two, and so on.
There are several ways to organize your workout, it requires understanding the function of each exercise, your body’s response to each of these stimuli, among other factors.
Therefore, it is very important to have someone who can help you.
In our case, HIIT training consists mainly of strength exercises. From the inventory you will need two small weights, but if they are not there, it is not the end of the world.
Any item you can hold will do for homework: water bottles or bags filled with something.
Kettlebell Front Squat
Starting position: standing, legs slightly wider than shoulders, core muscles are tense, the position of the spine is fixed. The arms are bent in front of you and hold the weights at the level of the shoulder joints.
Keeping the position of the spine, we perform a squat and at the same time we rest on the middle of the arch of the foot. We return to the starting position.
Pressing kettlebells with two hands
Starting position: as in the previous exercise.
We press the weights up. Extending our arms, we turn our shoulders and forearms outward. Then we return to the starting position.
Starting position: in the support lying on weights, the spine is fixed in the anatomically correct position, the shoulder blades are brought to each other.
We go down, bending our arms at the elbows with maximum amplitude, and return to the starting position.
Row of two kettlebells in an incline
Starting position: standing in an inclination, back is straight, the spine is fixed, hands are holding weights and calmly “hang down”.
Bending your arms at the elbows, at the same time pull the weights to the belt and connect the shoulder blades. Then we return to the starting position.
Starting position: standing, feet hip-width apart, arms along the body.
With a jump, we spread our legs wider than our shoulders, and raise our straight arms up above our head. We return to the starting position.
We carry out training in 3-6 circles. Time to change position between exercises – 10 seconds.
Why Full Body Training is needed?
Most bodybuilders today work with weekly workouts that divide the body into different groups per day.
For example, chest – back – legs / calves – shoulders – arms / forearms. However, when training with the HIRT system, it is convenient to use a Full Body workout, that is, a “whole body” workout in one day.
This is because when we only use one group (especially if it is small, for example, the biceps) in the HIRT system, we tire it very quickly, which degrades the performance of the workout.
Already training in Full Body, we work out one muscle, another time, so that the body does not stop working and, at the same time, does not lose extreme performance.
Don’t rest between one set and another in supersets. Rest can mean losing your entire HIRT goal, so avoid everything else!
Make always heating and cooling
Initially, HIRT offered 5 minutes of heating ad 5 minutes of cooling. However, this can vary a lot from person to person, roughly, you can find the best way to accomplish them.
Rest 48 hours per session
Unlike other systems, HIRT requires a minimum of 48 hours of rest between sessions, and we are talking about SESSIONS, not groups. Therefore, training should be organized, for example, as follows:
- Mon – training on
- Tue and Wed – training off
- Thu – training on
- Fri and Sat – training off
- Sun – training on
- Mon and Tue – training off
High Intensity Resistance Training Final Words
It is not necessary to use only equipment while High Intensity Resistance Training.
As mentioned, HIRT does not necessarily require the use of equipment, so it is a training system that you can even use your own body to create the appropriate strength and intensity.