Jim Goetz
Colts Neck, NJ We have all seen the ads for classes or gyms touting, "HIIT" or "High Intensity Interval Training". When you get there, it's often one heck of a workout! But are you actually doing HIIT? Is this really the type of workout you are completing or is it instead a more high energy low intensity interval training. This would be more aptly known as an aerobic activity and not an aerobic activity. In the weight training industry high intensity training became synomymous with Arthur Jones and the Nautilus gymnasium machines in the 1970s. Later, a number of disciples, such as well-known trainers and competitors Mike Mentzer, Matt Brzycki, Stuart McRobert and others, helped add to its popularity due to their success in their sport. The fact that their new method of training was so much different than the norm added to the mystique of HIT but was not adopted by everyone as it's not a simple technique and if done incorrectly one will not achieve the desired results. Today's problem lies in the fact individuals still are unable to truly understand what HIT and HIIT is and how to implement it as mainstead media makes it sound so simple (and it can be). It's all about the effort put forth though. Even in researching this topic, I came across a plethora of blogs and websites describing HIIT but still done incorrectly. The techniques and methods emplored is interval training but there's no true high intensity as by the definition of high intensity, which is not perceived effort but actual effort to physiological failure in a short period of time. I have done some case studies as of recent on the ARX Fit at Functionised in Colts Neck, NJ with trained athletes. I put them through a push movement, which typically lasts forty five seconds to one minute of maximal effort of isokinetic training with the resistance matching their intensity. Once the individual can no longer move against gravity in that plane of motion, I had them declare how many push ups they believed they could do. They then attempted to perform them. Not one individual in these case studies was able to perform even one single push up despite typically being able to perform a hundred at a time while rested. The next day the same movement was performed on the ARX Fit at Functionised and their results were less than half of what they did the day before. These results show true muscle failure as intended in high intensity training. In utilizing a rest period and moving movement planes, the intervals come into play and it is true HIIT. If doing a HIIT workout such as the super 8; sprints are done at maximal effort until failure, which should occur in 30 seconds. The next minute and 30 seconds are then dedicated to recovery...full recovery. Research has shown that doing this workout with eight cycles achieves the same results in just a couple times per week as opposed to endurance runs daily. Not only does this save on time but ensures individuals do not endure the ground and pound of their joints and keeps them healthier while becoming more fit. It's always recommended that before embarking on any unknown journey to not assume that because you read a blog or watched a video you are an expert or even know how to do something. Consult with an expert who can guide and teach you. Your chances of success will be greatly improved as a result.
Functionised Integrative Therapeutics
9 Professional Circle Colts Neck, NJ 07722 Schedule Complimentary Consultation |
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