the idea that you can spend less time working out yet see benefits equal to those from conventional exercise routines sounds too good to be true. but a recent study by the american council on exercise (ace) found that it’s possible to apply the high-intensity interval framework to strength training, too. ghana’s sintim joe aboagye competes in the men’s 85kg weightlifting competition at the commonwealth games in new delhi october 8, 2010. amit dave/reuters the participants hadn’t done any strength or resistance training for six months before the study, so researchers figured out the maximum weight they could lift for one repetition and for five repetitions of 10 different exercises. they lifted 60% of the weight that the researchers had determined to be their maximum for a single repetition of each exercise. participants in the high-intensity group also worked out twice a week for the first three weeks.
but only the high-intensity group saw a drop in blood pressure and levels of bad cholesterol. the study authors wrote that people who think they don’t have time to exercise could be directed to try a high-intensity program. plus, it’s satisfying to see improvement quickly, so that benefit might encourage people to stick with a high-intensity training program. it would also be useful to see whether larger groups of people derive the same benefits from high-intensity programs as these study participants did. getting stronger is the best way to reverse the bone and muscle loss that people start experiencing at some point after age 30, according to shawn arent, director of the center for health and human performance at rutgers university and a fellow of the american college of sports medicine.
that it’s possible to apply the high-intensity interval approach to strength training and weight lifting. high-intensity resistance training (often referred to as hirt) brings strength training into high-intensity whether you lift weights for strength or aesthetics, you’ll know that intensity is one of the key variables to be cranked up, high intensity weight training for muscle gain, high intensity strength training at home, hirt workout plan, hirt workout plan, interval training. 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.
hit stands for high intensity training which to be clear is high intensity resistance training. there are a multitude of approaches/interpretations to strength training or resistance training, many of which using hiit for lifting may be even better for your gains. researchers found that using hiit in this workout combines hiit and strength training, so you won’t have to choose. the latest science, high resistance training exercises, high intensity training bodybuilding, high-intensity resistance training for older adults, hirt circuit
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