We all want the quick fix, right? The magic pill that will bring us the greatest body we’ve ever had. So, why then don’t we all do high intensity exercises?
High Intensity Interval Training, known as HIIT usually refers to aerobic based exercises, and High Intensity Resistance Training, known as HIRT is basic lifts but put into an interval scheme with a timed period of work and rest. The concept behind this training is that you are not letting your heart, muscles, and cells recover before adding to their workload. The only thing you need is an interval timer – Get an App, there’s tons.
Benefits of High Intensity anything:
See what you are capable of.
Change body composition in a considerable way in a very short period of time.
Shrink abdominal/ trunk fat mass.
Improve aerobic and anaerobic conditioning.
Maximal Caloric Expenditure:
What is most interesting, to me anyway, is that the caloric expenditure during prolonged cardio is greater than the calories burned during short bursts of high intensity cardio BUT calories keep burning long after the short bursts of HIIT is over.
This is a bang for your workout buck!
When looking at caloric expenditure – the energy your body uses to produce the work to complete your exercise, it should be calculated over a period of a week, or daily and looked at a glance, NOT just what was burned during exercise. When trying to change body composition, it is important to think big picture to keep a meaningful perspective.
Higher EPOC: HIIT, HIRT does an incredible things for Excess Post-Exercise Oxidation Consumption, aka the amount of calories burned after the exercise is over. Why do we still burn calories even after we’ve stopped moving? The body has to restore itself, i.e. replenish energy resources, re-oxygenate blood and restore the circulatory hormones, decrease body temperature, and regulate your breathing and heart rate. How long does this process take? The higher the intensity of your workout, the longer it will take to balance the body to pre-exercise levels, aka more calories are spent. YAY!
But are you ready?
Now, just like anytime you level up: There’s pre-requisites. High Intensity is like entering the High Stakes poker room. Are you properly bank-rolled?
You need a strong base. You can’t be five years out of doing any movement at all and then begin a High Intensity training session and expect to feel good, perform well, or be able to move afterwards. Start Here: Foam Rolling, Weightless routines, or beginning Movement.
HIIT cannot be your only mode of exercise. Learn about training styles.
Be ready to change routines: Meaning you have to change up the actual exercises you do in the intervals.
A proper lifting diet of carbohydrates, proteins, and fats. You need ample glycogen for your high intensity game. This is not a fasting type exercise, otherwise it will be fast and over. If you haven’t eaten in the past twelve hours – you may not have what it takes to push through muscle fatigue.
When you are OFF: Rest. Do not move. Go brain dead, even.
When you are ON: TRAIN LIKE YOU MEAN IT!
Go Hard or Go Home = Hard as a Mother F*cker = HAM
There is a reason that HAM means “I am” in Sanksrit. High Intensity pushes you to the absolutely edge of what you’re capable of, and it is the greatest mind-body conversation you can have, particularly when you’re the one testing your limits and demanding all that you have.
Kinds of High Intensity:
1.The Tabata method is kind of miraculous in the sense that it taxes the anaerobic and aerobic energy systems almost to the edge of what they can bear. Dr. Tabata’s research- yes he’s a real life doctor- and his work demonstrates that it’s possible to generate maximum power while simultaneously conditioning your heart in an incredibly short period of time.
Technical Details :
Total time: 4 min: Intervals: 8 rounds: 20 sec on; 10 sec off.
Whether you’re training arms, legs, core or some other push/pull split, finishing a workout with Tabata may provide you with a pump and fat burning boost you have never experienced before.
Be aware: You are not going to perform like a champ throughout your first Tabata attempt. In fact, it is more realistic to say that you probably won’t complete what seems [to your mind] to be a moderate amount of exercises. GO SLOW! It’s the Tabata style that makes the world of a difference. Instead of focusing on completion, put your effort on maintaining, i.e. staying alive. I kid, but this is no joke.
EXAMPLE: Let’s say the exercise you’ve chosen is the classic Push Up.
You do 20 push ups in your first round, pretty impressive. So impressive and it took so much energy that you were only able to complete 12 in the 2nd. DO NOT GET DISCOURAGED. You now have to focus on maintaining. You must try for 12 in the 3rd round. If you only get 10, this does NOT mean you are a weakling. You have to build up to withstand this kind of training. Just try to match the reps you completed in the previous round and stay upright. So, even if you absolutely could not lower to do one more push-up, hold the plank until that timer dings done.
While four minute workouts sound almost too good to be true, it is only good if you give it your all –and even then– the goodness is only felt after it’s over.
*Advanced Tabata – Do work in both intervals, as in don’t rest. Create a high intensity for 10 sec and low intensity for 20 sec. EXAMPLE: Mountain Sprinters – 20 sec : V-ups/Boat Variation – 10 sec Don’t hate me, I love you
Where to use Tabata:
- On vacation
- Limited Equipment or Space
- Going out on a hot date – or critical interview and need to feel invincible
When to use Tabata:
- Limited Time
- After a quick warm-up as a cardio boost to begin your lifting program.
- In between lifting sets so that you maintain an elevated heart rate and continue to burn fat.
- Post-lifting to purge lactic acid built up in the muscle, flush the waste out of your system, and burn maximal fat.
How to use Tabata:
- Maintain a controlled slower pace – they’re brief intervals – but there’s 8!
- Use lighter weights than normal
- On a belly that has had food in the last three hours
- Make a Move Like a Beast Playlist
- Stay hydrated – you’ll need more water post -workout than other workouts
2. HIRT: High Intensity Resistance Training Routine:
EXAMPLE: SEATED ROW: Pull max weight for 6 reps. Do this 3 X with a rest between. Rest could be 20 sec to 1 min What if you can’t get 6 reps on the 2nd try, and not even ready for the 3rd round when it shows up? TOTALLY NORMAL This is what you are working towards, duh. 😉
3. Spinning Intervals – Spin 1 min, 2 min, even in 3 min intervals using resistance and the following positions as variables to change as you see fit. See Spin Playlists.
- Seated climb
- Standing climb
- Seated fast (downhill)
- Seated upright (the biggest chance to recover)
- Hovering just over the seat with a flat back
The beauty of interval training is the constant shifting that you’re putting your body through…so don’t get stuck on the actual movement you’ve designed for the interval. *Never fully rest when spinning, just slow down or take incline/resistance away.
4. Sprinting Intervals – Run like someone is chasing you.
Switch between walking, jogging, low, middle, and extreme inclines. Play with sprinting for distance or speed. You have to really sprint in numbers you have never seen before. Run at 9,10, even 12 mph. Don’t be scared, its only for .20 of a mile, or for 1 minute. You can do anything for 1 minute! *Try not coming to a full stop, just walk, jog, or raise the incline making it more anaerobic than aerobic or get off the treadmill and do something else in your rest, like push ups.
Already convinced that high intensity is better than long-duration training for calories burned and fat loss, but just not ready for Tabata, AND maybe you like your cardio or workouts to last longer than 4 minutes. It is the journey for you, not the destination.
Turn up the intensity on your existing workout as a change-up in routine – AKA DON’T REST. Or where you would normally rest, do jumping jacks, or jump rope. And then right back to the lifting set of what you working on.
WANT TO TRY BUT YOU DON’T KNOW WHAT TO DO : You can do high intensity with anything. It doesn’t have to be eight rounds, it could be three, and the intervals don’t have to be measured in seconds, try minutes or reps. Lift, something as basic as bicep curl or dynamic like Kettlebell snatches, Run, Jog, Jump rope, Body weight exercises, you name it. The possibilities of creating a timed effort of speedy work followed by timed rest or no rest is incredibly easy and fun!
Have fun going HAM.
Heavy Hitters, Suckers…
#hot97 #throwback #eastcoast
Strength begins with Effort & Effort begins in the Mind. Beginners lack experience not strength. Hello Body.
- Do not use momentum when lifting weights – or anything. Be aware of where your weight is – standing- sitting- walking – everything.
- Start with the breath – inhale to prep for your move and exhale throughout the difficult spots of the movement. This will lead to the third tip.
- Always brace your core. If you’ve got an activated core, you’re one step closer to great form.
- Remember that in order to build strength – the muscle must have flexibility first.
- Be realistic and patient – honor where you are
- Weight training is only going to give you lean muscle mass if you’re combining it with cardio. You need to train your heart, and have the fat burning sessions that high intensity – or steady state cardio can provide.
Total or Full Body Training: A lifting style that gives you access to maximum muscle recruitment. Recruitment is literally what it sounds like – recruiting help from all muscles involved in the movement.
Your brain is like: “Whoa, you want to do what?” “OKAY. Call in the Quads, Glutes, Hams!”
And then suddenly you’re firing away and making exercise look easy. Yes, you’re super tired afterwards and sore everywhere. But this is why we do this…. Ahhhh..daptation…
Total Body Exercises are inherently compound exercises in the sense that they ask you to combine more than one joint action, integrating upper, lower and left with right, etc.
This will condition your heart.
Burn the most amount of calories.
Build muscle evenly.
Give you strength, balance, and confidence in your movement.
Hello! What more could you ask for when your goals are fitting better in clothing, toning up and staying healthy?
Soon though, you will be ready to take on more challenges, build more muscle, become involved in aesthetics [how your muscles look] in addition to strength. This is the normal progression for many people.
Specific Targeted Training: Separate Muscle Groups Based on the action that they do, or their placement in the body.
Like anything else, it is all in the details.
The body can do movement with the front of the body (ANTERIOR CHAIN) and is typically a pushing movement, as well as the back of the body (POSTERIOR CHAIN) which is usually a pulling movement. For years, people have been doing these kinds of split routines and achieving very successful results.
An example of a week could look like :
Monday : Chest, Shoulders, Triceps
Wednesday : Legs & Abs
Friday: Back & Biceps
Unilateral Training: Training one side at a time. You can rest between right and left sets, but with this you are challenging your discrepancies, creating balance, and becoming unified in your movement. This may sound a lot easier than it is.
1. Unilateral Training should be included in every routine. 2. It can be applied to most muscles and almost every movement involving the shoulder and hip joints as they have two sides.
3. We all have some discrepancy: a dominant side or irregular patterns of movement that can be corrected through working and or stretching the opposing side.
REMEMBER YOU ARE (basically) ONE GIANT MUSCLE.
What does resistance training mean?
This is anything that weighs you down. When you get up out of bed, gravity is weighing on you, making you heavier to push upright. This is resistance.
Gravity is a critical component to understanding the body’s movement. Always think how gravity is playing a part on your load. The best way to visually explain this is, gravity can weigh down on a dumbbell but it cannot on a cable column or pulley system. With a cable you can move the load with the intended muscle and nothing more, however with a dumbbell or medicine ball, you cannot.
Load: What you are lifting. The kilos or pounds you are lifting, pushing, pulling, etc.
Just bodyweight + gravity is a wonderful place to begin, and a great repertoire to keep for cardio bursts between lifting, however over time, your body’s weight alone won’t be enough to challenge you or build muscle.
Remember, you have to break muscle fibers in order to build new ones, and the only way to do this is to increase the load, your speed, or the power that you infuse your movement with.
The Advanced manner in which you execute your moves will be demonstrated by how stable you are, how unevenly you can load the body, and/or how well your body recovers between workouts.
In order to lift well, you must first harness Body Awareness. Awareness sounds simple, but just like common sense. It isn’t common. Think about all the bad drivers on the road. There as many bad lifters in the gym.
Awareness cannot be defined by a sentence or paragraph. It is felt, enhanced by your training, and deserves to be a component in your routine’s goals.
It can range from knowing what a shoulder’s full Range of Motion is – AND making sure that you have full range of motion BEFORE LOADING the joint.
Awareness is knowing your anatomy. In order to lift well you have to know what you are working with, perhaps that office job you have or the genes you inherited from your uncle has created tightness in all the wrong places and you have to straighten out and become neutral before loading the spine. I cannot tell you how important this is. [Be aware of what you need to do to lubricate your entire body. Warm ups give you the best lifting experience, but do you know which warm ups to match with which lifts? Do you know where you have tightness or inflammation?]
Knowing which exercises challenge you the most. Always do the moves you hate. Chances are they’re excellent for you.
Be aware that you are one giant muscle and all of you is connected. It is really easy to think of your body as a diagram that you can just pick and choose muscles from — This one should ‘pop’ and this one should be ‘leaner’— it’s just not that easy, babe.
Read below for understanding. Scroll to the bottom for video instruction.
Kettle Bell Training is one of the sure-fire ways to hit the backside of the body, also known as posterior chain training. It is also a great way to condition the body as many of these movements combine resistance with aerobic training. Please see KB Training Concepts before attempting Combination Exercises.
- It is imperative that you can complete each one of these exercises in an isolated fashion for at least three sets of ten reps.
- Your body will fatigue and drain you of brain power, so it is important that you have muscle memory to rely on and that you do not rush through the movements.
- Start with a lighter weight than you normally use to do the isolated exercises.
First part of the video: KB CLEAN + SQUAT + OH PRESS
Second Part of the video: KB SWING + SNATCH + REVERSE LUNGE