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High Intensity Training

08

Dec'17

How much do you lift? A guide to selecting the right weight

If you are just beginning HIT, one of the practical questions you are most likely looking to answer is How much weight should I use? Keen to get started with the intensity aspect and enthusiastic to lift as much as possible, many new HITers end up short changing themselves. Focusing foremost on intensity at the very outset of the journey and equating high loads with intensity is double trouble and a case of putting the cart before the horse. Or dangerous and inefficient, up goes the likelihood of injury along with a side order of dilution of the stimulus. It …

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27

Nov'17

High Intensity Training with Resistance Bands

In this post, I want to look at resistance bands: how useful are they, who can benefit from them, and can be used for HIT? Outside of simple equipment such as chin bars and push up handles, another piece of home exercise kit that people tend to consider for strength training are resistance bands. The idea of resistance bands is appealing: a potential gym’s worth of exercises promised in a portable pouch the size of a typical handbag. What’s not to like?   Watch Simon explain three key points about resistance bands   Different types of resistance band Resistance bands …

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08

Nov'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Adapting the protocol to your circumstances and needs (part 4)

In this fourth and final part of the Complete Beginner’s Guide to HIT, I am going to cover some final points and address the circumstances in which adaptations or tweaks may need to be made to the protocol I have outlined in the preceding posts. Understanding the circumstances in which changes may be required or of benefit will help you to get the most out of HIT.

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31

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Recommended routine, order of exercises, tempo, time under load, rest between exercises and frequency of training (part 3)

Here it is, the post I have been building up to over the previous two articles. Having laid the foundations in part 1 and part 2 of the beginner's guide to High Intensity Resistance Training, I am going to dive into revealing the workout routine that I consider a great introduction and solid foundation to your HIT journey.

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25

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): full-body workouts, types of exercise, technique and momentary muscular failure (part 2)

After writing the last post, I have been excited to get on with detailing the practical elements of HIT for you to use. But before I do that, we have some ground to cover on the theory and science behind High Intensity Resistance Training. In this post, I will detail the fundamentals of a HIT workout, including the types of exercises used, correct technique and discuss momentary muscular failure (MMF), the role it plays and how to get the most out of it.

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11

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): What it is, how it compares to other forms of exercise and the results you can expect to get (part 1)

For a while I have wanted to put out a free in-depth resource to act as a thorough introduction to the topic of High Intensity Resistance Training (HIT) for those of you who are just discovering it, and as a refresher for those who need to get back to the basics of what simply works. This is the article I wish that I had had access to when I first began resistance training in earnest back in 1996. It will be a simplified summation of the 21 years of experience I have; training myself, training with other experts in the …

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27

Sep'17

Book Review: HIGH INTENSITY TRAINING (HIT): How to build muscles in minutes, by Dr Jürgen Giessing

Published in English in 2016, High Intensity Training (HIT): How to build muscles in minutes – Fast, Efficient and Healthy will give the reader a strong and solid understanding of the principles and science behind High Intensity Strength Training. It is written by Dr Jürgen Giessing, HIT expert, sports science professor and exercise researcher at the University of Koblenz-Landau in Germany. Having read many books about High Intensity Training, I reached for my review copy of this book hoping it would be worth the time investment of the read, that there would be elements to it that would spark my mind …

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06

Sep'17

Fitness and fatness: can you be fat and fit, …or even slim and unfit?

Sometimes in order to save time and avoid mental strain we have a tendency to oversimplify.  However, like many situations, over simplification to save time comes at the expense of accuracy and relevant nuance. The concept of being “fat, but fit” or “The Obesity Paradox” meets this criterion.   Generally, being overweight or obese is bad for you.  Obese individuals have a higher risk of developing cardiovascular disease and type 2 diabetes than lean people.  Likewise, being unfit is considered an independent risk factor for developing the same conditions. At first glance, our initial impression of those who are overweight …

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14

Nov'16

How to prepare for a Military Fitness Test

Six years ago at the age of 18 I applied to join the Royal Navy. I passed the initial exams and interviews but what I was most concerned about was the navy’s basic fitness test. The test consisted of a 1.5m run (to be completed in 13 min 10 sec or less), 20 push-ups and 20 sits-up and a swim test that included a 50 meter swim and treading water for 2 minutes while wearing a set of baggy overalls. I felt that the swim test was not an issue as I was a strong swimmer at that point. However …

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28

May'16

Physically Fit for Life Part 2: Resistance Training

In the last post, I covered the benefits of performing regular moderate intensity activity, specifically walking. As discussed in that post, walking is a form of exercise that helps to improve the first 7 factors on our list highlighting some of the most important benefits that can be attained through exercise.   In this post I am going to address another type of exercise, one that can stimulate positive adaptations in the remaining 9 factors for being Physically Fit for Life, namely: Muscle tissue mass Strength, across your entire muscular system Bone mass density and the strength and integrity of your joints, …

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