Hey what’s up guys, it’s Nick from Fit Future’s here with yet another answer to yet another question.
Today’s question comes from Zara down a Mount Pleasant, which I believe is in Christchurch. Zara’s question today is about hit training. Now not high-intensity interval training but ‘H I T’ training. What is it and how can I use it and who does it benefit. Cool,
Alright again, a little bit to unpack here. High-intensity training is what the hit stands for and it’s actually really good for people that are time conscious. So if you’re somebody that doesn’t have a great deal of time to train at the gym you could potentially use this during your training blocks and you’ll get through your workouts a little bit quicker. But then, the next part of the question is who is it actually going to help? Is there any benefit in HIT training? Well yeah, there is a little bit of conjecture surrounding it and there is a little bit of a lack of empirical evidence supporting its use, however anecdotal evidence suggests that it’s really worthwhile. But there were some studies that I came across that have actually demonstrated, or been able to demonstrate, that hit training can increase your strength levels, increase your muscle mass and have an effect on bone health as well, which is tremendous.
Long story short, hit training does have a positive effect, it does lead to positive adaptations. So how do we perform hit training. Well, hit training is typically training that you’d be doing anyway you’re just not doing it for multiple sets. So you’d think of it as a single set per exercise. So maybe one set of twelve or one set of twenty for arguments sake. Where you get the intensity from is that you want to achieve momentary muscular failure on that final repetition. So it may be a bench press, it may be a squat, maybe you’ve been over bent over roll. You’ve got your rep that you want to hit, let’s say 12 for argument’s sake and you want to be lifting a weight that you will fail on once you hit 12. If you go beyond you can always add in the second set and what that will do is just help you, I guess, determine the correct training intensity in order to prescribe to yourself, or to your clients moving forward. And the only other thing to help assist you with reaching that intensity is to ensure that you are performing full ranges of motion. Strict form, nice controlled lifting tempos.
Now I’ve tried this out myself in the past and it has taken me probably 40 to 45 minutes to get through a session. So again, if your time conscious, it’s a really good tool to use to still get a good worthwhile workout in and get out of the gym, that you can go home and cook your wife something and make her a nice cup of tea.
So if that sounds like you guys, give it a try and see how you get on. If you’ve got more questions for us, please get in touch and let us know. And if you want to know where all the other videos can be found, click the link below and give it a go.
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Until next time team, keep well.