There is a certain myth surrounding the question of how to build muscle. A myth which has you believe you need to rest for two minutes between each set and spend hours in the gym to get results. Today, you'll discover how high intensity interval training allows you to do the opposite and still get results.
Using HIIT as the foundation for a weights routine is very easy.
Just because most HIIT workouts tend to involve cardiovascular machines such as treadmills and rowers does not mean that this style of exercise is limited.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
Resting then lifting is the same as resting then sprinting. The overall effect is strikingly similar within the human body.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
One study from Canada revealed that individuals performing this style of training used more than twice the amount of fat as those following a basic aerobic routine.
But if weight training is essentially just another form of HIIT, why aren't most weight lifting gym members already seeing the full benefits of it? There are two reasons why...
They quite often lift loads which are too light to push their body to new results and they also rest for long durations of time between each set.
The two key aspects of high intensity exercise are that you must lower rest periods and you must workout to your absolute maximum ability, which is why those two reasons above often lead to failure.
Use the following tips to employ HIIT into any gym based resistance program...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Workouts will take on an altogether different feeling with this type of work ethic.
Thanks to scientific research, high intensity interval training has now been proven as one of the best methods for fat loss and hypertrophy. If you want to see how to build muscle with this technique, implement it in to your routine immediately.
Using HIIT as the foundation for a weights routine is very easy.
Just because most HIIT workouts tend to involve cardiovascular machines such as treadmills and rowers does not mean that this style of exercise is limited.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
Resting then lifting is the same as resting then sprinting. The overall effect is strikingly similar within the human body.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
One study from Canada revealed that individuals performing this style of training used more than twice the amount of fat as those following a basic aerobic routine.
But if weight training is essentially just another form of HIIT, why aren't most weight lifting gym members already seeing the full benefits of it? There are two reasons why...
They quite often lift loads which are too light to push their body to new results and they also rest for long durations of time between each set.
The two key aspects of high intensity exercise are that you must lower rest periods and you must workout to your absolute maximum ability, which is why those two reasons above often lead to failure.
Use the following tips to employ HIIT into any gym based resistance program...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Workouts will take on an altogether different feeling with this type of work ethic.
Thanks to scientific research, high intensity interval training has now been proven as one of the best methods for fat loss and hypertrophy. If you want to see how to build muscle with this technique, implement it in to your routine immediately.
About the Author:
Contact info: Discover more proven rules revealing how to build muscle and how to perform high intensity interval training effectively for maximum results via the free fitness blog from leading UK personal trainer Russ Howe PTI.
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