David Diaz Gil 18 March 2011 | 21: 10 To vote this post connect with Facebook Connect
A few weeks ago we did a series on a method of high intensity training called Heavy Duty, and today we bring you the first entry in a new series on the training of high-intensity or HIT, which we will try to explain the basic concepts of the same and aspects and most important features of the same.
Before you all say that high intensity training (HIT - High Interval Training) are much more demanding than the Weider training of life, so if you do not have a base in the world of fitness and quite large weights it is better to wait a few months to get started in this discipline.
We say this because although the exercises as such are similar in all methods of training, the technique to be applied in high intensity training must be very precise, so if you are a neophyte, the best thing is that her practise for not less than one year in order to reach this method being a Dominator of the same.
The first thing we need to know about training of high-intensity or HIT is is a method of strength training focused mainly on the quality of the repetitions, and a basic concept in all matters relating to the world of bodybuilding muscle hypertrophy: the momentary muscular failure.
According to this method is only needed in a series of a single exercise in which we must reach the muscle failure body hipertrofie, that is to grow the body, since that is based on is the intensity with which is exercising the main factor to stimulate growth and increase the force.
The training of high-intensity or HIT popularized it in the 1970s Arthur Jones, the founder of the Nautilus exercise machine. We say that Arthur Jones popularized it in 1880 a Swedish doctor, Gustav Zander, had presented a very similar training in society and also built some exercise machines similar to that patented almost a century later Arthur Jones.
Already we have said before that this technique is for people who takes a few years in the gym and has some knowledge and a highly refined technique, but the people who must move to practice this method must be people who after a long period of training they do not react well to the routines of common exercises.
When this happens to these people, and see that the training and dedication does not have the results desired, a high percentage are making progress and they react better to the high intensity training. As we always say in the world of fitness every body is different and what can the majority of the people you come well to others does not produce it the same results.
Sometimes people that have gone very well with the traditional method that is used generally in most gyms (method Weider) of soon cease to be the advances that previously managed, and this method can search for an alternative to move forward a little more.
Generally the sportsmen who practice high-intensity training they train for 1 to 3 times a week, and usually no more than one hour of training, training at each meeting all the muscle groups or one day higher train and another train less.
For each muscle group only have to make a unique series of a single intensive exercise, although to heat a couple of series at low intensity, can be made but do not count as a series of quality. In addition each repetition of each series must be slow and concentrated, always reaching the muscular failure in the final replay, between 6 and 10 repetitions for the muscles of the upper part and between 8 and 20 for the lower part of the body.
The movement should be strict no rebounds, impulses, or balancing weights, for which must carry a rate of training in each repetition of 3 seconds for the positive movement, 1 second of full contraction, 4 seconds of negative movement, and 1 second rest.
After the last repetition can apply techniques to make the most intensive series which already explain negative repetitions (isométricas…) and you must rest everything you need to be so intense series the rest must be much greater than when performing classic series.
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