The HIIT group were also less likely to die during the five-year study than the moderate training group - 3% of HIIT participants died during the study, compared to 6% of the moderate exercisers. The study found that they had significantly better fitness, as well as mental and physical quality of life, compared to a group who did moderate-intensity exercise (70% of peak heart rate) for 50 minutes twice a week, and a control group who simply followed the national guidelines for exercise and had regular fitness checkups. Researchers from several Norwegian hospitals and universities looked at 1,567 Norwegian adults, aged 70-77, over a five-year period, 400 of whom were assigned to do two sessions a week of HIIT, defined as a workout that pushed them to 90% of their peak heart rate. Studies have shown even fast walking can qualify as HIIT, and the Mayo Clinic recommends that people of all ages add it to their exercise routine.Īccording to a study published this week in The British Medical Journal, this type of workout is particularly effective for adults over 70, boosting mental and physical wellness, improving fitness, and possibly even extending lifespan. This may sound intimidating (and can be linked to injuries if done incorrectly), but it doesn't have to be heavy weight-lifting. High-intensity interval training, or HIIT for short, refers to exercise sessions with short periods of intense effort combined with periods of milder exercise or rest. Meanwhile, these same people go the gym day-in-day-out and look the same as they did when they started.There's more evidence that vigorous exercise could be the key to a long, healthy life. Most people have not done any form of HIT, but then feel the need to throw in their. I have done volume training when I started out, and I grew tired of being in the gym for long periods of time without anything to really show for it. I have looked, and do continue to look, at different routines. Are these ideas exclusive to HIT, no way. God forbid they take a look at it and take something away from it like using good form (which if you look around any gym the typical volume trainer knows little about) or working a rep through all three levels of muscular strength( most dont even know there is a negative part of of rep). It's just funny to me that people hear "HIT" and immediately dismiss it.
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Yates has said that HIT, for him, was the best way to train, but he then also goes on to say that it's not the only way.
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Like you have said, others dont share that same viewpoint. Since Mentzer's Heavy Duty is only a version of HIT. Mentzer might have thought that, but that doesnt mean that everyone who does HIT follows that as well. Just remember that experience with your base workout is most essential, rather than knowing about how fast to do reps, and how much to modify your rest times. That and other factors may interlude such as how much time you want to spend at the gym, and if you just don't feel like speeding up your workout. Taking either path will involve overlapping qualities even with said mentioned characteristics, and a lot of times it will just come down to preference. People typically tend to speed up their workout to improve their performance on the particular exercise regimen level, allow it to make room for external workouts, and as said before, improve cardiovascular response and recovery time.
That being said, people typically slow down their workouts when they're trying to increase weight lifted after they have progressed so much, and begin having trouble advancing through their base efforts. The important thing to pay attention to is just working out at a moderate pace, and not worry about workout modifications until you actually have a base to modify from. I know I said the differences are relatively scarce, but that is just how slow the differences will really be noticeable. Agility, recovery, heart-rate, and overall workout integrity are improved. If you are taking shorter breaks and faster reps, you are increasing cardiovascular response to your workout. Considering that you were specifying slower reps, you could actually do significantly slow reps which have its own progressions in weight lifting, but if you simply meant not doing them fast, then you won't be getting as much of a burn in your muscles, less time will be required for proper rest and conversely, they won't grow as much. If you are using longer breaks, then you can typically do a lot more sets with consistency and persistency, which will lead to more muscle development. When exercises are relatively similar such as the same weight between any given to you are talking about, the differences are relatively scarce.