Want to increase your overall strength, decrease your body fat, lower your resting heart rate, become faster, and more powerful? Then read on.
High Intensity Training, a form of “metabolic conditioning,” can produce striking results in less than 30 minutes per workout. If you keep the intensity high and the duration short you will burn the fat, build the muscle and increase your cardiovascular endurance.
Metabolic workouts are not new. Some of the popular bodybuilding programs of the 70’s and 80’s included intense, focused efforts followed by minimal rest between sets. High intensity training (HIT) is currently in vogue with many professional sports teams and bodybuilders.
Due to HIT’s demand on the body’s musculoskeletal, respiratory, and circulatory systems, it is recommended that unconditioned exercisers follow a beginner program for two to three weeks before moving to this workout regime.
Almost any workout can be transformed into a HIT session. For example, a HIT workout can consist of squats, push presses, and chin-ups preformed for three rounds. On the first round shoot for 20 reps of squats, 15 for push presses and 10 for chin-ups. The second round should be 15, 12, 8 and the third round 10, 8, 6. The workout is very demanding and should be attempted only by experienced exercisers. The short rest periods, combined with intense efforts cause feelings of muscular pain, discomfort and fatigue.
Other variations of HIT workouts include integrating one or more aerobic activities into your weight training session. For instance, you may insert rowing a distance of 250 to 500 meters between two or more multi-joint strength exercises, such as squats, presses, or barbell rows.
If you are looking to increase your strength, loose unwanted body fat, increase your endurance and decrease your time at spent in the gym, give HIT a try. You’ll be amazed at the results.
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