High-Intensity Weight Training (HIT)

Can HIT Work for Anyone?

In the weight training industry, HIT became a term associated with Arthur Jones and the Nautilus gymnasium machines in the 1970s. Later, a number of disciples, such as well-known trainers and competitors Mike Mentzer, Matt Brzycki, Stuart McRobert and others, helped add to its popularity. Supporters of this style of training formed a loose collection of enthusiasts who, I think it is fair to say, disdained more conventional training methods and were very vocal about it.

The general principles of HIT, as it refers to weight training, are summarized in the following points:

• You should do your repetitions and sets with a load that will lead to complete muscle failure at the end of each set. This means choosing a relatively heavy weight for 8 to 12 repetitions of each exercise. Your muscles should feel exhausted at the end of your session.
• If you reach complete failure at the last repetition of just one set, further sets may not be required. I take this to mean genuine failure at which point you are completely unable to move the weight to the desired position with good form -- even with the most focused effort.
• Because of the fewer sets advocated, HIT enthusiasts say that less time is required in the gym to do full-body workouts and to achieve results superior to more traditional workouts involving less intensity and more sets.
• You should attempt to increase the load at each successive workout, which is said to rapidly provide strength and muscle development.

That sums up the main principles of HIT as it applies to this school of weight training. Even so, the discussion and argument over this topic remains fodder for weight training forums all over the world.

I know of no scientific studies that support the somewhat vague instructions used in this HIT training. These seem to be largely based on what is known to work, anecdotally, and what has been documented in authoritative strength and conditioning books and journals.

My view is that HIT is a nice promotional term, but the fundamentals are confusing and indistinct. When it comes to bodybuilding and weight training -- like many other pursuits in life -- the harder you work, the luckier you get. Still, not everyone can work this hard without getting hurt.

Can you get hurt practicing high-intensity training? Yes you can.

Genetically gifted bodies (or bodies protected by steroids) may cope with this sort of training and produce outstanding results. But this is not a useful predictor of the value of HIT weight training for all, because it tends to be self-selecting of the fittest.

Summing Up High-Intensity Training

Circuit Training
Combining weights with leg movement exercises in a "circuit" is an excellent way to train at high-intensity.

Benefits
The advantages include revving up your metabolism and giving you an afterburn -- where you burn more calories and fat at rest. Second, you can get through your exercise sessions in less time.

According to the new exercise guidelines released by the American College of Sports Medicine and the American Heart Association, you can choose from the following, or a mix of both, and get adequate health benefits:

• Moderately intense cardio 30 minutes a day, 5 days a week OR
• Vigorously intense cardio 20 minutes a day, 3 days a week

Safety
High-intensity training will raise your body temperature faster than more moderate training and cause you to sweat more. Drink plenty of fluids and avoid hot weather and full sun as much as possible. You should also get medical clearance before you begin high-intensity training.

High-intensity training is definitely worth considering as an exercise tool to boost your fitness, body shape and fat burning. Work up to it gradually for a safe and effective experience.

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