High Intensity Training

High Intensity Training (HIT) isn't a new thing - it has been around since the 1970's, pioneered by Arthur Jones, the man who invented Nautilus equipment. He stated that it was the intensity of exercise, not the duration of exercise, that had the biggest impact on health, fitness, body composition. He also said it was resistance work that provided people with the most benefit. High Intensity resistance work is done using slow controlled movements - until the trainee reaches 'failure' - when they can no longer lift the weight.

At the same time a new craze was happening, 'aerobics' - a term coined by Kenneth Cooper MD, who claimed heart health improved with sustained 'cardio' -  such as jogging for 45 minutes to 1 hour, ideally 3 times per week. This type of exercise can be classified as 'steady state' and is completed at a lower intensity. This concept really took off a jogging become the new healthy pursuit of the masses.

Today we have gyms filled with 'cardio' machines - steppers, cross trainers, bikes, treadmills - so Kenneth Coopers concept is still going strong now, and most people still believe there is a huge difference between the effect of cardio exercise Vs strength exercise.

However, the majority of research into exercise science today shows a shift in this way of thinking. Although Kenneth Cooper claimed to save 'America's Hearts', he may well have been responsible for ruining their knees. There is no doubt that too much of this this type of activity can indeed impair one's health and fitness - just ask any physiotherapist.

One of the biggest shifts in thinking has been the idea that prolonged exercise burns a lot of calories and is therefore an ideal weight loss buddy. It seems logical, but when you look at the science it simply doesn't work. Exercise can't not outweigh a diet high calories and refined carbohydrates, and too much 'aerobic' exercise can also leave you with a large appetite - a combination that isn't working for many people wanting to lose body fat. In order to lose fat, a exercise protocol that really works on your metabolism is required.

Probably the most significant research of all highlights how properly performed strength training effects our metabolism, and in effect is the best kind of cardiovascular exercise there is. For a scientific look at this, read:

http://www.ultimate-exercise.com/atmed.html

High Intensity Exercise is performed using resistance machines and free weights. Done properly and combined with a really good diet, people can reap the rewards with a relatively small amount of time spent - about 30 minutes per week. The recovery aspect is key, your muscles need time to replenish in order for 'super compensation' to occur - which means every time you train you are fully recovered, feel stronger and not exhausted from the last workout the day before!

The idea of training once per week has been scientifically tested - results show that training your body every 7 days is on average the right amount of time for most people to recover from exercise performed at right intensity. For further reading on this check out:

http://www.clinical-exercise.com/

For many people, training once per week isn't enough psychologically - training produces endorphins that make us feel positive - a run in the fresh air can no doubt make you feel great. Many high intensity trainees can still enjoy extra exercise, but the point is - any extra exercise should not compromise your ability to complete the session at the best of your ability.

In the video provided, our trainer Andy completes the leg press machine using the high intensity technique - you can see how the cadance of each rep effects the intensity of effort.



When deciding what extra exercise complements High Intensity Sessions, the add on of one High Intensity Interval Training (HIIT) sessions is ideal. This type of training pairs a bout of intense effort with a brief rest, and is repeated for a short time. A good example of this is the 'tabata' method done on the exercise bike- 20 seconds of effort, 10 seconds of rest repeated 8 times. We currently practice this with clients, it is again tough work but brief - the real workout is only 4 minutes long. As Dr Tabata proved (google for more info) - 4 mins of this type of work can really reap the same benefits as longer sessions.