High Intensity Training has become a very popular form of workout over recent years. Based not solely on body part specific lifts or long spans of cardio, it can be an all-over workout for anyone and every one from all walks of life.
Any sort of running or lifting is incredible for the body. But sometimes just doing one exercise, let’s say chest, means that you lack the right intensity to bring about significant improvements. By taking part in high intensity training this is impossible. You will be working your body very hard for a set period of time and therefore may well get more out of your workout.
You can bring about significant improvements to your strength by using high intensity training. If you’re weight training then incorporating super sets into your workout can up the intensity and really work the muscle to fatigue. For example, if you’re training chest and doing barbell bench press, complete one set of 8-12 reps on a weight you can manage for this. Then immediately after your final rep, get up, and take off some of the weight (or get your gym buddy to do this for you), and then complete another 8-12 reps with minimal rest.
If you can bench 180 lb for 8-12 reps, then you should be looking to drop the weight to around 120 to 140 pounds, and make sure you can hit 8-12 reps on this weight. If you’re struggling on your second set then drop the weight by more. Don’t be disheartened. If you’re not used to this way of training it will be difficult at first, but you will improve very quickly.
High intensity training is a great way to work your muscles to complete fatigue and minimize lengthy rest periods, which can be detrimental to your training and reach your goals.
Awesome Form of Cardio
High intensity training in relation to cardio can be a real game changer when it comes to improving your cardiovascular ability, toning up or losing weight. It is a really great way to push your body in a relatively short amount of time.
One great way of doing high intensity cardio is to hop on the treadmill or rower. For the treadmill jog for 90 seconds then up the speed and sprint for 30 seconds before slowing the speed and jogging for another 90 seconds. The 90 seconds of jogging acts as your rest period, but as you’re still moving, you’re still keeping your heart rate high. Repeat this process for 20 to 30 minutes depending on your ability. Doing this regularly will lead to vast improvements in your overall fitness and health.
In terms of rowing the process is very similar. Choose a resistance setting which works you, but is manageable and aim for one complete row every 2-3 seconds over a 90 second period. Then for 30 seconds row as quickly as you can, then slow back down for 90 seconds. Repeat this for 20-30 minutes. That will be more than enough!
High intensity training can really help shorten the time you spend in the gym without sacrificing your progress. If you time yourself throughout your workout then this will help you reduce your rest periods and therefore stop you wasting time in the gym. We’ve all done it. Completed one set, got our phone out and starting scrolling through our news feed. This doesn’t only waste time, but also completely ruins the intensity of your workout and reduces the chances of you working your muscles to fatigue.
Introduce high intensity training into your workouts to reduce the time you waste in the gym and maximize the productivity of your workouts.
Take Home Message
If you’re struggling to progress int he gym then High Intensity Training could be something for you to try to bring about improvements. If you know you’re one of those people who sits there on their phone in between workouts and doesn’t even workup a sweat then switch up your training and see results! Give this training method a try. It will hurt when you’re doing it, but you won’t be disappointed with what it does to your body.