For the body to change it must either exercise longer or at a higher intensity than it is used to handling. Higher intensity workouts by necessity will be shorter, but they are very effective. Just some of the things to considerwhen making a high intensity training (HIT) routine that is safe and effective:
· Frequency of workouts · How often should the exercise routine be varied · Time under load · Sequence of exercises · Rate of increase of resistance between sessions · Selection of specific exercises· Range of motion · Pre-exhaustion sets · Amount of rest after completing exercises on one muscle group before starting exercise on another muscle group. · Amount of rest between each repetition · Number of repetitions of an exercise for a particular muscle group. · Alternating pushing movement followed by a pulling movement · Alternating upper followed by lower body exercises · Speed during concentric movement · Speed during eccentric movement · Compound movements versus rotary movements · How heavy the weights should be · Amount of rest between each set · Number of sets of each exercise for each muscle group
· Alternating aerobic exercise and anaerobic exercise in one workout · Unilateral versus bilateral movements · Negative accentuated sets · Active recovery between workouts · Concentric only exercise · Negative only sets · Negative only workouts · Static holds · Form · Type of equipment · Level of fatigue · Length of time of the workouts · Whether to go to momentary muscular failure
An experienced HIT trainer will know all of the above and more and will adapt the workout to address the specific concerns of the client and eliminate much of the trial and error.
The advantage of HIT is that it does not require hours each week engaged in monotonous exercise, and it works for all ages. Significant strength increases will result exercising as little as once or twice a week if it is done correctly. It helps to have equipment best suited for that purpose. At Austin Strength Training and at New Orleans Strength Training we have conducted more than 250,000 training sessions; we have a good understanding of how to manipulate the variables so you can safely produce ongoing results and avoid injuries.