Miyerkules, Agosto 14, 2013

High Intensity Training (HIT)

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High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment. (wikepidia)

Similarly it  is a form of progressive resistance exercise characterized by a high level of effort and relatively brief and infrequent workouts, as opposed to typical training methods involving low to moderate levels of effort and longer, more frequent workouts. Nautilus inventor Arthur Jones helped define and popularize high intensity training in the 1970’s, often summarizing the general philosophy as “…train harder, but train briefer” or “…train harder, but train less often”.


How Does High-Intensity Interval Training Work?

The most recent research shows that alternating relatively short bursts of intense exercise with periods of rest can deliver many of the health and fitness benefits you get from doing hours of conventional exercise – even if done only a total of a few minutes each week.

You don't need a gym to perform high-intensity interval exercises. They can be performed with virtually any type of exercise -- with or without equipment. You can just as easily do interval training by walking or running outdoors as you can using a recumbent bike or an elliptical machine.

While it's theoretically possible to reap valuable results with as little as three minutes once a week, it might be more beneficial doing them two or three times a week for a total of 4-6 minutes of intense exertion, especially if you are not doing strength training.

You do not need to do them more often than that however. In fact, doing it more frequently than two or three times a week can be counterproductive, as your body needs to recover between sessions. The key to making interval training work is, in a word, intensity.

General Guidelines for High Intensity Training
The following are general guidelines for high intensity training. Keep in mind the specific volume and frequency of training and exercise selection should be modified to suit the individual, based on level of conditioning, response to exercise, and goals.
  1. Training Frequency: Beginners should perform no more than three workouts per week on non-consecutive days. Advanced trainees should work out less frequently, not more.
  2. Training Volume: Perform between two and twelve exercises addressing all major muscle groups. If a higher number is performed, limit the total number of compound movements to no more than half.
  3. Number of Sets: Perform only one set per exercise.
  4. Number of Repetitions: A wide range of repetitions can be effective.
  5. Progression: Increase the resistance used during an exercise by approximately 5 percent whenever you are able to complete the highest number of your repetition range in strict form.
  6. Repetition Speed: Move slowly enough to maintain strict control over the movement and to be able to reverse direction smoothly. Avoid fast, jerky movements.
  7. Range of Motion: Use a full range of joint movement.
HIT ROUTINE:
Exercise/ Routine #1# of Sets# of Reps
Squat/Leg press or Deadlifts1 set10-12 reps
Pullover1 set8-10 reps
Overhead Press1 set8-10 reps
Row (Machine or Dumbbell)1 set8-10 reps
Bench Press1 set8-10 reps
Biceps Curl1 set8-10 reps
Triceps Extension1 set8-10 reps
Regular Chin-up1 set8-10 reps
Parallel Dip1 set8-10 reps
Calf Raise1 set12-15 reps
Abdominal Crunches1 set30-50 reps


Exercise/ Routine #2# of Sets# of Reps
Full Squats1 set15-20 reps
Pullovers1 set10 reps
Standing Overhead Presses1 set10 reps
Chins1 set10 reps
Dips1 set12 reps
Barbell Curls1 set10 reps
Shrugs1 set15 reps
Stiff-Legged Deadlifts1 set15 reps


Exercise/ Routine #3# of Sets# of Reps

DAY ONE
Deadlift1 set10-12 reps
Leg Press1 set10-12 reps
Overhead Press1 set8-10 reps
Shrug1 set8-10 reps
Close Grip Pulldown1 set8-10 reps
Standing Calf Raise1 set10-15 reps
Reverse Curls1 set8-10 reps
Abdominal Crunches1 set30-50 reps

DAY TWO
Squat1 set10-12 reps
Bench Press1 set8-10 reps
Rowing Movement1 set8-10 reps
Dumbbell Overhead Press1 set8-10 reps
Triceps Pressdowns1 set8-10 reps
Standing Calf Raise1 set10-15 reps
Reverse Curls1 set8-10 reps
Abdominal Crunches1 set30-50 reps


Exercise/ Routine #4# of Sets# of Reps

One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by:
Biceps Curl1 set8-10 reps

One-Repetition Dip (30 up, 30 down)
immediately followed by
Triceps Extensions1 set8-10 reps
Leg Press1 set10-12 reps
Stiff-Legged Deadlift1 set10-12 reps
Calf Raise1 set10-15 reps
Lateral Raise With Dumbbells1 set8-10 reps
Press Behind Neck1 set8-10 reps
Bent-Over Row1 set8-10 reps
Bench Press1 set8-10 reps
Ab Crunch1 set30-50 reps


Exercise/ Routine #5# of Sets# of Reps
Shoulder Presses1 set10 reps
Crunches1 set10 reps
Standing Calf Raises1 set10 reps
Barbell Curls1 set10 reps
Bench Presses1 set10 reps
Lying Leg Raises1 set10 reps
Bent Over Rows1 set10 reps
Seated Calf Raises1 set10 reps
Squats1 set10 reps
Reverse Crunches1 set10 reps
Straight Arm Pullovers1 set10 reps
French Presses1 set10 reps
Deadlifts1 set10 reps
Upright Rows1 set10 reps
Crunches1 set10 reps
Wrist Curls1 set10 reps


Exercise/ Routine #6# of Sets# of Reps
Standing Calf Raises1 set10 reps
Presses Behind Neck1 set10 reps
Lying Leg Raises1 set10 reps
Bench Presses1 set10 reps
Wide Grip Pulldowns1 set10 reps
Barbell Curls1 set10 reps
Donkey Calf Raises1 set10 reps
Lateral Raises1 set10 reps
Crunches1 set10 reps
Dips1 set10 reps
Narrow Pulldowns1 set10 reps
Squats1 set10 reps
Seated Calf Raises1 set10 reps
Dumbbell Presses1 set10 reps
Twists1 set10 reps
Leg Curls1 set10 reps
Deadlifts1 set10 reps


Exercise/ Routine #7# of Sets# of Reps
Seated Dumbbell Presses1 set8-10 reps
Concentration Curls1 set8-10 reps
Donkey Calf Raises1 set8-10 reps
Crunches1 set8-10 reps
Hyperextensions1 set8-10 reps
Reverse Curls1 set8-10 reps
Squats1 set8-10 reps
Straight Arm Pullovers1 set8-10 reps
Wide Grip Pulldowns1 set8-10 reps
Wrist Curls1 set8-10 reps
Standing Calf Raises1 set8-10 reps
Twists1 set8-10 reps
Upright Rows1 set8-10 reps
Flat Dumbbell Flyes1 set8-10 reps
Sissy Squats1 set8-10 reps
Chinups1 set8-10 reps
Crunches1 set8-10 reps
Neck Strap Raises1 set8-10 reps
Barbell Incline Presses1 set8-10 reps
Lateral Raises1 set8-10 reps
Wrist Curls1 set8-10 reps
Leg Curls1 set8-10 reps
Dumbbell Extensions1 set8-10 reps
Seated Calf Raises1 set8-10 reps


Exercise/ Routine #8# of Sets# of Reps

DAY ONE
Barbell Squats2 sets15 reps
StiffLeg Deads1 set15 reps
Hammer Behind the Neck Press1 set12 reps
Nautilus Seated Dips1 set12 reps
Nautilus Pull Over1 set10 reps
Barbell Shrug1 set12 reps
Thick Bar Curls1 set8 reps
Abs1 set10-15 reps

DAY TWO
Trap Bar Deads2 sets8-12 reps
Leg Press1 set12 reps
Bench Press4 sets5 reps
Nautilus Row1 set12 reps
Standing DB Press1 set10 reps
DB Bicep Curl1 set10 reps
Abs1 set10-15 reps


Exercise/ Routine #9# of Sets# of Reps
Leg Press1 set15 reps
Leg Ext1 set15 reps
Leg Curl1 set15 reps
Hip Abduction1 set15 reps
Bench Press1 set15 reps
DB Incline Press1 set15 reps
Low Row1 set15 reps
Lat Pulldown1 set15 reps
Military Press1 set15 reps
Lateral Raise1 set15 reps
DB Curl1 set15 reps
Tri Pushdown1 set15 reps
Abs1 set15 reps


Exercise/ Routine #10# of Sets# of Reps
Barbell Squat1 set20 reps
Stiff-Leg Deadlift1 set15 reps
Overhead Barbell Press1 set12 reps
Barbell Row1 set12 reps
Pushups1 setTo Failure
Chins1 setTo Failure
Pushups1 setTo Failure
Barbell Curl1 set12 reps
Situps1 set12 reps


Exercise/ Routine #11# of Sets# of Reps
Leg Press1 set15-20 reps
Leg Curl1 set10-15 reps
Leg Press1 set12-15 reps
Leg Extension1 set10-15 reps
Leg Press1 set10-12 reps
Dip1 set8-12 reps
Tricep Extension1 set8-12 reps
Negative-only Dip1 set6-10 reps
Chin1 set8-12 reps
Bicep Curl1 set8-12 reps
Negative-only Chin1 set6-10 reps


Exercise/ Routine #12# of Sets# of Reps
Full Squats1 set15-20 reps
Pullovers1 set10 reps
Standing Overhead Presses1 set10 reps
Chins1 set10 reps
Dips1 set12 reps
Barbell Curls1 set10 reps
Shrugs1 set15 reps
Stiff-Legged Deadlifts1 set15 reps


Exercise/ Routine #13# of Sets# of Reps

MONDAY/THURSDAY
Leg Press2 set8 reps
Dip2 set6-8 reps
Shrug2 set8 reps
Overhead Press2 set8 reps


Exercise/ Routine #14# of Sets# of Reps
Squat1 set15-20 reps
Calve Raise1 set15-20 reps
Pullover Machine1 set6-10 reps
Incline DB Press1 set6-10 reps
T-Bar Rows1 set6-10 reps
BB Behind Neck Pr.1 set6-10 reps
BB Curl1 set6-10 reps
Lying Tri Ext.1 set6-10 reps
V-up (Lower Abs)1 set15-20 reps
Crunch (Upper Abs)1 set15-20 reps


Exercise/ Routine #15# of Sets# of Reps
Leg Press1 set15 reps
Push Ups1 setTo Failure
Pull Ups1 setTo Failure
Leg Press1 set15 reps
Push Ups1 setTo Failure
Chin Ups1 setTo Failure
Leg Press1 set15 reps
Push Ups1 set15 reps
Pull Ups1 setTo Failure


Exercise/ Routine #16# of Sets# of Reps
Leg Press
(Immediately followed by)		1 set13 reps
Leg Extentsion
(Immediately followed by)		1 set13 reps
Squat1 set13 reps
Leg Curl
(Immediately followed by)		1 set13 reps
Stiff-Legged Deadlift1 set13 reps
Side Lateral Raise1 set13 reps
Overhead Press1 set13 reps
Cable Row1 set13 reps
Bench Press1 set13 reps
Bicep Curl 21s
(Immediately followed by)		1 set13 reps
Negative Chin Up1 set13 reps
Tricep Extension 21s
(Immediately followed by)		1 set13 reps
Negative Dip1 set13 reps


Exercise/ Routine #17# of Sets# of Reps
Leg Press
(Immediately followed by)		1 set13 reps
Leg Extentsion
(Immediately followed by)		1 set13 reps
Squat1 set13 reps
Leg Curl
(Immediately followed by)		1 set13 reps
Stiff-Legged Deadlift1 set13 reps
Side Lateral Raise1 set13 reps
Overhead Press1 set13 reps
Cable Row1 set13 reps
Bench Press1 set13 reps
Bicep Curl 21s
(Immediately followed by)		1 set13 reps
Negative Chin Up1 set13 reps
Tricep Extension 21s
(Immediately followed by)		1 set13 reps
Negative Dip1 set13 reps


Exercise/ Routine #18# of Sets# of Reps
Barbell Squat1 set20 reps
Stiff-Leg Deadlift1 set15 reps
Overhead Barbell Press1 set12 reps
Barbell Row1 set12 reps
Pushups1 setTo Failure
Chins1 setTo Failure
Pushups1 setTo Failure
Barbell Curl1 set12 reps
Situps1 set12 reps


Exercise/ Routine #19# of Sets# of Reps
Leg Press1 set16-17 reps
Dips1 set10-11 reps
Chins1 set8-9 reps
Leg Press1 set8-9 reps
Dips1 set8-10 reps
Chins1 set5-7 reps
Leg Press1 set8-9 reps
Dips1 set4-5 reps
Chins1 set4-5 reps


Exercise/ Routine #20# of Sets# of Reps
Deadlifts1 set10-12 reps
Leg Extensions1 set10-12 reps
Leg Curls1 set10-12 reps
Calf Raise1 set12-15 reps
Bent Over Row1 set8-10 reps
Bench Press1 set8-10 reps
Lateral Raise1 set8-10 reps
30/30 Chin
Immediately followed by		1 set1 rep
Barbell Curl1 set8-10 reps
30/30 Dip
Immediately followed by		1 set1 rep
Tricep Extensions1 set8-10 reps
Wrist Flexion1 set8-10 reps
Wrist Extensions1 set8-10 reps
Crunches1 set8-10 reps


Exercise/ Routine #21# of Sets# of Reps
Deadlifts1 set10-12 reps
Bench Press1 set8-10 reps
Bent Row1 set8-10 reps
Shoulder Press1 set8-10 reps
Bicep Curl1 set8-10 reps
Pinch Grip1 set8-10 reps


Exercise/ Routine #22# of Sets# of Reps
Bench Press1 set10-12 reps
Dips1 set8-10 reps
Close Grip Bench1 set8-10 reps
Alt Incl. Curl1 set8-10 reps
Chin Ups1 set8-10 reps
Rows1 set8-10 reps
Shrugs1 set8-10 reps
Stiff Leg Deadlift1 set10-12 reps
Squats1 set10-12 reps
Calf Raises1 set12-15 reps

More HIT sample routine at http://bodybuilding.com/

References:

http://wikipedia.org/
http://baye.com/
http://fitness.mercola.com/
http://bodybuilding.com

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