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Hi intensity weight training5/7/2023 For most HIIT workouts, you only need your bodyweight and enough space to perform a push-up. And while HIIT does help with muscle building, strength training is far better if you want serious size.Įquipment: Strength training requires a few pieces of equipment, most notably a bench, barbell, and dumbbells. HIIT also triggers higher levels of excess post-oxygen consumption or EPOC, which is the afterburn effect that keeps burning calories for hours after you finish the workout. There’s no argument that strength training and HIIT are great for your fitness levels, but they do have some differences that may sway you to one or the other.įocus: While strength training does support fat burning, cardio vascular health, and mobility, HIIT workouts are better at it. Let’s review the differences and similarities of strength training and HIIT to help you choose which is best for you. HIIT (high intensity interval training)?īoth strength training and HIIT have their unique benefits, but one type of workout might be better suited for you depending on your fitness goals. Tom Dodsworth, MA, CAFS, ACE-CPT, is an exercise specialist at the Sewall Healthy Living Center at Sharp Coronado Hospital.Are you new to fitness? Want to start a workout program but you keep getting stuck on the benefits of strength training vs. No rest, done on edge of a bench, wide or narrow gripĪs always, your workout should be fun, safe and progressively challenging. When choosing lighter or heavier weights, start conservatively by using a weight that can be performed for 20 repetitions, then do four to six sets of 12 reps for that given movement and minimize rest intervals.īelow is just one example of a full-body HIIT workout - using body weights only - that requires minimal rest, submaximal exertion and lots of heart-pumping cardio to do as many rounds as possible in 20 minutes. Get creative on a budget too - old pillowcases filled with sand make a great weight as well! A trick I use in building my workout equipment at home is buying secondhand for things like dumbbells, a medicine ball, a rollout mat or kettlebells. This can be done by increasing weight, decreasing rest or adding more volume to an allotted period. Once you feel confident that your form is correct and you have a system in place, begin to dial up the intensity. For novices, this may take six to eight weeks but it is worth the investment. Begin doing the exercises with low or no weight, and build from there. How do I start HIIT in my own workout routine?įirst, your health and fitness should never be limited to the time slots and walls of a gym, and that is what makes HIIT such a great form of exercise anywhere with limited pieces of equipment. Cardio is short for cardiovascular (i.e., relating to the heart) therefore, any exercise that increases your heart rate is, by definition, “cardio.” The means by which that stimulus is achieved is not relevant, be it walking, running or a HIIT circuit. While this may mean you gain weight on the scale, HIIT will leave you looking and feeling strong. HIIT increases your calories burned and may shed unwanted fat, but it also builds muscle. When discussing any exercise program, results are often measured only in terms of pounds lost. HIIT exercises break up the monotony of traditional exercise bouts unlike, say, running the same long distance day in and day out. The diversity of exercises targeting different muscle groups makes it easier to adhere to without feeling the drudge that typically accompanies “have-to” activities. The higher intensity and shorter duration is attractive to people who do not have hours to work out every day. These workouts are versatile, and can be done in the comfort of your own home. High-intensity interval training, commonly called HIIT, may sound intimidating, but this results-oriented training focuses on a variety of exercises that combine weights and cardio for short bursts of intensity.
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