Using a well-designed protocol based on client testing, it’s possible to provide individualized programming based on the strength and ability of the trainee. It’s worthwhile noting that muscular fitness is an independent and powerful predictor of chronic disease and premature mortality, so the benefits of this type of workout extend far beyond strength or aesthetics. “Lack of time” is one of the most common reasons for not exercising but heavy load training is a great option for individuals who have trouble fitting workouts into their schedule. This study shows the tremendous body composition, health, and muscular benefits that trainees can get from short workouts totaling only 60 minutes a week. Naturally, rapid results are motivating and may keep you coming into the gym instead of being inclined to drop out in the early phases of a program out of frustration if results are slow. Participants in the HIT group improved strength in all 10 exercises at the 3-week mark, whereas for some of the exercises in the MIT program, there were no increases in strength until the 6 week mark when the study ended. Most notable, the heavy-load training improved muscular fitness faster than the traditional training program. They decreased waist circumference by 2 cm but had no changes in heart disease risk factors. The MIT group also lost body fat, reducing body fat by 3.4 percent and losing 0.1 kg of body weight. They also lost 3 cm from waist circumference and significantly reduce systolic blood pressure and LDL cholesterol-two important risk factors for heart disease. The HIT group lost 5 percent body fat and reduced body weight by 0.6 kg. Results found that the HIT program was just as effective and in some cases more effective than the traditional training program for improving cardiometabolic health and muscular fitness. HIT Strength Training Yields Faster & Greater Results Than MIT Exercise Program for HIT and MIT groups throughout the intervention Workouts in the Heavy group were completed in 20 minutes or less, whereas the moderate load workouts took about 45 minutes. The exercises trained were back extension, biceps curl, chest press, lat pull-down, leg curl, leg extension, leg press, seated row, shoulder press, and triceps extension. The moderate-intensity (MIT) group did 1 set of 10 reps at 60 percent of the 1RM for the first 3 weeks of the program and then progressed to 2 sets of 12 reps at 70 percent of the 1RM for the final 3 weeks of the program. The high-intensity (HIT) group did one set of 5 reps at 88 percent of the 1RM for the duration of the program. The study used men and women aged 21 to 59 and divided them into a control group and two strength training group: They also wanted to compare the muscular and cardiometabolic outcomes of heavy and moderate loads during 6-weeks of strength training, and identify the timing of training adaptations. Sports scientists from Western State Colorado University were inspired to test the effect of high-intensity strength training on untrained men and women in an effort to see if lifting heavier could solve one of the most common pain points for new trainees: Lack of time. Comparing Moderate- and High-Intensity Strength Training Notably, heavy-load strength training can be used by novice trainees as well as experienced lifters. New research shows that high-intensity strength training is also a big bang for your buck choice that yields major results in less time. More fat loss, increased muscle mass, better brain function, a stronger heart and lungs, and greater mental toughness are all positive outcomes of high-intensity cardio. Research consistently shows that high-intensity intervals are a time-efficient method for getting greater results in less time. When we talk about high-intensity training, we usually refer to cardio exercise-track sprints, bike intervals, or strongman workouts. Estimated reading time: 5 minutes Even In Beginners Strength & Fat Loss Results Were Greater
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |