Do you want to be stronger, fitter, leaner, and build a resiliently healthful body in the process?
Then, DIY HIT for Health is for you!
We all want results overnight and this course will provide physical results as fast as it is possible for YOU to attain them, at the same time looking to the medium and long term is the wisest and healthiest approach to take when it comes to exercise.
The DIY HIT for Health course in numbers
8 Info-packed lessons
5 Engaging video lectures
34 Essential exercise demonstrations
9 Of the best workout routines
Get as fit as you can in just 20-40 minutes a week
Get healthful with our science-based exercise protocol
Get toned in the safest, most effective and efficient way
Whether you feel that you have never been athletic or you think you are an outright exercise pro, you can have the benefits of performing HIT for Health! In many ways, HIT for Health is an equal opportunities approach to exercise. It is only as challenging as you are capable of making it, at any stage of your developing fitness.
HIT doesn’t discriminate against age; it doesn’t matter whether you are in your teens or your eighties or anywhere in-between. HIT matches your current strength level and ability and scales up as you develop (and yes you can develop even in your senior years!). HIT for Health is appropriate for both men and women.
Our approach to High Intensity Training focuses not only on producing results but also on doing so safely, so you can enjoy your results now and later on in life. We all know someone who in their enthusiasm for fitness has injured themselves doing something incorrectly. Don’t let that be you! Learn how to master safe productive exercise to develop a body and physique you can rely on.
Learn how to apply the most efficient exercise protocol, effectively and safely today.
Why take the DIY: HIT for Health course?
We have spent a lot of time focused on refining the content of this course for you, so that it is easy to understand and absolutely clear how to apply it and get started right away.
The course is structured over 8 lessons, each of which consists of a video lecture or video demonstrations and accompanying notes that support and expand on the video content.
Here is a brief description of all of the lessons that make up the course:
An introduction to high intensity exercise
In the first lesson, we establish a common understanding of exercise with you. We encourage you to discover your real motivation to exercise and set clear expectations for the outcome you desire to achieve. We also explain why you need high intensity resistance exercise in your life.
The benefits of exercise
Next, we discuss how high intensity exercise impacts your body and its systems in an easy-to-understand way, specifically:
- The muscular system
- The skeletal system
- The cardiovascular and respiratory systems
- The digestive system and the metabolism
- The nervous system
- The endocrine system
The human body and exercise
In this lesson, we give you a flash course in anatomy and physiology, focusing on the essential information you’ll need in the course. We explain how HIT either stimulates growth or prevents loss throughout life, from childhood through to your senior years. We look briefly into how we use our muscles and the principles of muscular action, and then we give you some key practical considerations to keep in mind when applying exercise.
The HIT workout 101
After the three introductory lessons, we dive straight into the High Intensity Training workout, the fundamentals and essentials. Specifically, we present:
- How to apply high intensity exercise appropriately
- How many exercises to perform
- The goal of each exercise and achieving Momentary Muscular Failure (MMF)
- The length of a workout
- The optimal speed of movement (cadence)
- How long to rest between exercises
- The frequency of exercising
- Considerations for applying the protocol depending on whether you will use machines, free weights or just bodyweight
Technique and progression
In the last theoretical lesson, we discuss exercise technique, including positioning of your body and mental focus, and various performance aspects. We explain how to refine your workouts for optimal results over time, when to apply the specific routines of this course as you develop and how to make sure you avoid under training and overtraining.
Machine-focused exercise routines
As the lesson title suggests, here we look at exercises performed on machines. We take you through step-by-step positioning and application of each exercise with our exercise technique demonstration videos and give you three routines you can perform on machines.
Free weights-focused exercise routines
As the lesson title suggests, here we look at exercises performed using free weights. We take you through step-by-step positioning and application of each exercise with our exercise technique demonstration videos and give you three routines you can perform using dumbbells.
Bodyweight-focused exercise routines
As the lesson title suggests, here we look at exercises performed using your own bodyweight. We take you through step-by-step positioning and application of each exercise with our exercise technique demonstration videos and give you three routines you can perform using your bodyweight.
Is this course for you?
Do It Yourself: HIT for Health is a program for life. It is addressed to you, if you are looking to:
- Gain greater strength for living
- Awaken your cells
- Increase metabolic rate and fat burning
- Build healthy muscle tissue
- Improve your physical appearance
- Increase bone mass and prevent bone loss
- Become more injury resistant
- Improve the strength and health of your joints
- Enhance flexibility
- Improve posture and muscular imbalances throughout your entire body
- Improve your cardiorespiratory fitness
- Improve your blood pressure
- Reduce stress levels
- Increase your ability to handle physical challenge
- Ensure healthy hormonal release
Understand the science behind the HIT exercise protocol and the impact it will have on your body
Learn essential training techniques, using bodyweight, free weights or exercise machines
Consult with Master Personal Trainer, Simon Shawcross in a 30-minute Q&A session and get all your questions answered
HITuni is a modular e-learning course provider specializing in High Intensity Training.
If you are new to HITuni or this type of exercise, have a look at the following articles and videos: