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High Intensity Training Benefits
When talking about high intensity we need to make a distinction between HIT invented by Arthur Jones who said to use 80% of IRM with short rest periods between sets. And a different type of training called high intensity interval training (HIIT) where we are working with 60% or less of 1RM and doing a circuit.
When we are talking about the specific benefits of HIT then we need to look at both form, intensity and time spent doing the workout. If HIT is done three times a week for only 45 minutes real lean body mass increases can be seen. It is always important when training with such heavy weight to always concentrate on form. How strict you are with your technique when doing any exercise will indicate your future when doing that movement, as you get stronger. If you are doing anything incorrect it will slowly manifest in an injury where you will no longer be able to do the movement. Going for failure means lifting a heavy weight and always pushing the envelope just a little farther than you did the last time you trained that body-part. Using a 4-0-4 tempo you would lower the weight slowly for 4 seconds and with no rest at the bottom and without bouncing you then push or lift the weight upwards to the start of the movement for 4 seconds. Doing 8 reps using 80% of one rep maximum (1RM) it should take about 2 minutes to complete 8 reps. The trainee will then rest for a minute and continue until 4 sets have been completed. If this type of training is done regularly the person will reach the point of getting the added benefit of HIIT training where the after-burn effect adds another benefit. If the person doing the HIT training is looking to lose fat this excess post oxygen consumption (EPOC) which is also called the after-burn effect will burn extra calories and speed up the basal metabolic rate (BMR) for up to 72 hours after the workout. The other benefits of HIT are related to improved health and lower cholesterol and increased tendon strength. Research tells us that it can increase the size and thickness of bone by 2% in some people but that obviously takes years of pumping iron.
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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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