High Intensity Training
During high intensity training (short HIT, German high-intensity training or high-intensity training) is a training concept in bodybuilding and weight training, which is characterized by short and very hard workouts, which for several days to weeks of recovery time follows. With respect to the distribution of the HIT were the entrepreneur and sports equipment manufacturer Arthur Jones and Mike Mentzer the bodybuilder with his book Heavy Duty.
Background
Jones relied in its original developments of HIT on observations from the animal kingdom that had collected during his travels in Africa, the hobby big-game hunter. In particular, in monitoring the lions he noticed the relationship between the intensity of physical exertion of an animal and the education of his muscles. While the females were busy all day trying to gather food and to care for the pups, lay asleep, males over almost the whole day. If, however, the males went hunting, they experienced a tremendously strong intensity in short and very fast sprints, jumps in and killing themselves larger prey. It concluded Jones that the much larger muscle mass of males was attributed not alone to hormonal conditions, but on the short but strong movement intensity followed by a longer rest period, which served muscle regeneration. His demand was, exercises need short, intense and infrequent be, ie be made short, intense and less frequent.
Basics
The basic idea of the HIT is to set the growth stimulus for the muscle with a high intensity, but short load. Is trained with high exercise intensities to local fatigue of the muscles, the amount of stress is comparatively low. It has been established according to the ideas Mentzer's a seven -second rule, which states that the time of contraction lasting three seconds, one second, the weight kept silent and to be eventually let down three more seconds. However, with proper execution so maximum of six to ten reps be possible, so that when the last execution of the so-called " point of momentary muscular failure " is achieved. From each exercise maximum of two sentences to run.
The best known application forms of HIT Heavy Duty and Super Slow call themselves. The counter-model to HIT represents the frequently practiced in the classic bodybuilding training volume, which is characterized by long training sessions with high stress magnitudes.
Selected techniques
Deflected repetitions, in which as many reps as possible completed with good form and the exercises are then modified with the help of momentum forces and the use of other muscles for a few more reps, should not be used in the HIT, as a clean exercise performance is absolutely crucial here. As a repetition, the High Intensity Training lasts about seven seconds, it affects " momentum Get " counterproductive.