No more hours of workouts! By using the HIT -method reduce the amount of training, build up more muscles. Now don’t panic! These will help you to reduce your waist size. And your dress size. Your body fat percentage anyway.
HIT is not equal HIIT
Even if at first sight it seems to be only a clerical error, the HIT and HIIT two different training methods. The additional I in HIIT stands for “interval” and brings a high cardio component into play. Well known is HIIT also under the name Tabata-Training, because a Mr. Izumi Tabata made his Olympic speed skating protégés especially fast legs with this interval training. At HIT is about making legs (and the rest of the body) nice and strong – and therefore taut.
That’s why HIIT so effective
That’s why the HIT -method so effective
Sometimes funny thoughts can help. Take this one, for example: Why are cats of prey so fit even though they just hang out for up to 22 hours a day? This question was asked by the animal filmmaker (!) and later fitness equipment manufacturer Arthur Jones. With this he laid the foundation for High Intensity Training, in short HIT . Because despite all the sluggish reverie, lions and co. can suddenly develop enormous powers.
Jones concluded that short but extremely crisp units are enough to get his body in top form – and keep it there.
“High-intensity training is all about putting maximum strain on the muscle,” says Prof. Dr. Dr. Jürgen Giessing, sports scientist and book author from the University of Koblenz-Landau (“HIT – Fitness”, Riva publishing house, for 20 euros). And this goal has the following background: “For muscles to grow, they need stimuli. The more intense they are, the greater the growth.
Are your muscles after HIT -unit was not totally knocked out, your deployment was not ok © Jacob Lund / Shutterstock.com
HIT provides for taut muscles and less fat
Even women should not be afraid to power out their muscles and then put a little shovel on top of it. For example, if you cannot pull yourself up again during a pull-up, it is quite possible to hold the current position for a few more seconds. Or, with the support of a training partner, to bring your chin over the bar again and then slowly let yourself go again.
In one of his studies, Giessing himself was able to prove that this strenuous act really works. In comparison to the classic three-set training, the study participants in the high intensity training group – male and female – benefited from an average of 925 grams more muscle mass and 617 grams less body fat within 10 weeks. Several other studies confirm that after 10 weeks HIT about half a kilo of body fat has disappeared and been replaced by taut muscles.
Strong is the new sexy!
High Intensity Training is only suitable for advanced students
At this point I would like to say HIT is not a training for beginners. Only when you have mastered the individual movement sequences can you start with the highly intensive units. The focus is on completely exhausting the muscles with each exercise. There is no time to think about whether your knees need to be stretched or flexed or how deep, deep enough.
During high intensity training, really heavy weights come into play to completely challenge the muscle. Especially women who have been training for a long time and are annoyed by stagnating effects should try this crunchy variation.
Keep the following in mind: Give it your all and don’t be afraid of another weight plate, there is only one set per exercise. So you do not have to save your strength for further repetitions. “Many studies prove that a single set is just as effective as 2 or 3 sets with other training methods when the muscles are used intensively”, says the expert.
The ideal weight for your HIT -unit
The right weight is crucial: Put enough weight on it that you can perform at least 8, but under no circumstances more than 10 repetitions with absolutely clean technique. Follow the 7-second rule for each individual execution: Lift the weight for 2 seconds, hold it for 1 second and lower it for 4 seconds.
“At this speed it is ensured that no momentum forces support the movement,” explains Giessing. This means that the muscles have to do all the work themselves, and are also under high tension for longer. This requires a lot more muscle fibers – and these are much stronger.
Therefore bodyweight training!
As soon as you think you can’t manage a single repetition. HIT to really take effect by adding a little extra training. For example, you can hold the upper or middle position again briefly. You can find more ideas for the so-called intensity increase below.
How long should High Intensity Training last?
Plan per HIT -For the first workout 8 to 12 exercises, the complete unit should not take longer than 45 minutes. Studies show that after three quarters of an hour, the level of hormones that cause muscles to grow drops. Instead, the body sends its opponent into the race – the stress hormone cortisol – which has a muscle-degrading effect.
So take a relaxed approach to your training plan, less is more. By the way, you don’t have to worry about getting thicker muscle layers from high-intensity training. Women lack a few hormones for this right from the start.
High Intensity Training lives on the break
The muscle building does not happen during the training itself, but in the time in between. Therefore only then should the next HIT land when the muscles have fully recovered, i.e. when supercompensation is complete. This super thing works like this: In order for the body to change in a positive, toned, lean direction, it needs a stimulus that really challenges it. This is certainly the case with high intensity training.
Because the body is reluctant to accept this “having to give in” situation. He seems to be ambitious and as soon as he has recovered to the point where he was before the training stimulus, he takes it one step further and lets the muscles grow. After all, he doesn’t want to be beaten up like that again. But he needs some time for that, so don’t start training too early.
But don’t wait too long either, if no new stimulus comes within a certain period of time, the body will disarm again. Why should he carry around muscle mass he doesn’t need? As a rule, you lie down after a HIT -This is the right workout with 3 to 6 days off, but the optimal length of the breaks depends on the individual fitness level.
In addition, the stress factor outside the training plays a major role. Those who have a lot on their plate at work or sleep less because of their offspring need more recovery time. If after 3 to 4 units you have the feeling that you are getting worse rather than better, it is better to allow yourself another day off. The danger of overtraining is very high with HIT not to be dismissed. Listen to your body!
5 clear signs of overtraining
Allow your body to relax after HIT -workout a few days off © Jacob Lund / Shutterstock.com
This is how an ideal HIT -unit for women from
Never start a high intensity unit without warm-up. The 10 minutes on the rowing machine or on the crosstrainer ensure that your muscles are optimally supplied with blood before you get started – and also prepare your nervous system for the upcoming feat of strength. Afterwards, only one (!) set of at least 8 and no more than 10 repetitions plus intensity technique of the following exercises is required at a time, which bring the whole body into absolute firm shape:
- Bench Press
- Triceps Dips
- Dumbbell covers
- Cross lifting
- Calf lifting
- biceps curls
- Crunches with weight in front of the chest
That’s why you should look for HIT don’t skip the cool down
Even if you are totally exhausted afterwards, please sit on your bike for about 10 to 15 minutes after the session. Why is this so important? One set of high intensity training causes as many micro-traumas in the muscles as a classic three set training – which can result in longer lasting muscle soreness despite a short training time.
“Warming down helps to initiate the regeneration process immediately after training,” explains Giessing. So over the next few days, you’ll thank yourself to grit your teeth and pedal again. You don’t have to smile.
whole body training: 4 exercises are enough
Comes with the HIT no warm-up to train threatening injuries © Jacob Lund / Shutterstock.com
These intensity techniques make your workout a HIT
High-intensity training is all about totally fatiguing the muscle and getting the last ounce of strength out of it. Once the prescribed repetitions have been completed – there should be no more than 8 to 10 – very advanced women use the following techniques to add a shovel to the weight:
Think triceps dips. The phase of pushing up is called positive or concentric, the phase of sinking is called negative or eccentric. If you can’t push yourself up anymore during triceps dips, you can still manage the descent a few more times. Ask a training partner to support you in the concentric phase or help you with your feet by pushing yourself up on a step or similar. Caution! This technique is very strenuous, so you should not use it in every workout.
If your energy reserves diminish, you will also do so with the weight plates: After the last repetition, reduce the weight by 10 percent and perform as many more repetitions as possible. Then reduce the weight by another 10 percent and repeat the exercise as often as you can.
For this variation you need a training partner who will help you to perform the last movements. For example, by grabbing the bar under your arms, uh, when bench pressing.
If you can no longer complete a complete exercise, perform only a half or quarter movement. For example, when lifting the pole crosswise, lift the pole only up to knee level.