HIIT & HIT

[OlyWaMuscle]

Anyone out there training with either HIIT or HIT? Looking for constructive conversations, and to offer experience.

[swanso5]

plenty do hiit but nonone does hit here i don't think

do you?

[ldematto]

I was reading an article in a magazine and it appeared they used HIT interchangable with HIIT - meaning pretty much the same thing?

OlyWaMuscle - What's the difference ?

[ldematto]

Deleting duplicate post - got a weird error message saying it wasn't sent?

[swanso5]

hit refers to high intensity training which was abodybuilding method mase by popular by arthur jones and the mentzer boys...basically you use very little volume like 1 set to failure but you add all sorts of intensifying techniques to the end of the set to cause as much muscle damage as you can, take 3 - 4 days off and go again

hiit is high intenseity interval trainiong which is what you do

for the ave enthusist both (hiit / hiit)would mean the same thing though

[OlyWaMuscle]

plenty do hiit but nonone does hit here i don't think

do you?

Yes I do, it is becoming more requested in the people that I train, although I do train both. I have practiced it for about 10 years. I was lucky enough to meet Dr. Darden, and found that this style of training appealed to me. Also it is the foundation for HIIT, in opinion, guess it would just depend on who you talk to.

[OlyWaMuscle]

I was reading an article in a magazine and it appeared they used HIT interchangable with HIIT - meaning pretty much the same thing?

OlyWaMuscle - What's the difference ?

HIT (High Intensity Training) & HIIT (High Intensity Interval Training) are similar in some ways and different:

HIT - is doing a 10-15 minute warm up and then a series of weightlifting exercises to muscle failure, (example; 'leg press' you would spend a day that you are not documenting a workout, and find the weight that you can do 6-10 reps before you can not do anymore) and then with little or no rest period move on to another exercise and so on for about 8-10 exercises to start out with. Some or all of these exercises will change every 2 weeks depending on what your goals are.

HIIT - is doing a 10-15 minute warm up and then a series of weightlifting and/or aerobic exercises to near muscle failure. In general, you would pick and exercise and do that exercise at 85-90% of failure for 20 seconds, with a rest period of 10 seconds. This is to be repeated for 4 minutes, or 6-8 cycles, I generally assign 4 workouts a week with 1 day of strictly cardio for at least 45 minutes.

Hope this sheds some light on these. I'm here if you have anymore questions or comments.

Michael

[swanso5]

for tabata to work properly you need your eyes to bleeding from the very 1st set...a whole workout of it isn't great i don't though

[OlyWaMuscle]

hit refers to high intensity training which was abodybuilding method mase by popular by arthur jones and the mentzer boys...basically you use very little volume like 1 set to failure but you add all sorts of intensifying techniques to the end of the set to cause as much muscle damage as you can, take 3 - 4 days off and go again

hiit is high intenseity interval trainiong which is what you do

for the ave enthusist both (hiit / hiit)would mean the same thing though

For the most part your right, to me the key to HIT is correct form and operation. There are so many people that I watch at the gym that do exercises incorrectly that it is scary. I'm not sure what you mean by the 'intensifying techniques'. Repeated reps with heavier weights is what causes the micro-tears in the muscle fibers, but it only takes 48 hrs to facilitate 70% muscle repair. I generally assign 3 HIT workouts a week - Monday, Wednesday, Friday. The first being a 85-90% of the weight you would use for your 'Heavy' workout, the second workout being 50-60% of the weight for your 'Heavy workout', and the third being your 'Heavy' day. This being the day that you use the amount of weight that causes muscle failure in 6-8 reps.

See other response for the definition of HIIT. I use the 'Tabata' method.

Michael

[swanso5]

1 - menzer used negatives, forced reps, isometric holds and other crazy terms he had to furhter the set after concentric failure

2 - it should result in 70% recovery after 48hrs but with 90% of people's eating, it's no where near it

3 - the 1 set to failure has merit if your advanced enough to really push that one set but again unfortunately, 90% of people don't know how, won't and simply can't get that point in 1 set

4 - you can't go to failure 3 times a week and progress in book...there's a big difference between fatigue and intensity

[OlyWaMuscle]

1 - menzer used negatives, forced reps, isometric holds and other crazy terms he had to furhter the set after concentric failure

2 - it should result in 70% recovery after 48hrs but with 90% of people's eating, it's no where near it

3 - the 1 set to failure has merit if your advanced enough to really push that one set but again unfortunately, 90% of people don't know how, won't and simply can't get that point in 1 set

4 - you can't go to failure 3 times a week and progress in book...there's a big difference between fatigue and intensity

Mentzer, all he did in opinion, was take what Arthur Jones did without the Nautilus name and try to make money off of it. And I agree with #2, that is why people hire me to train them, to teach them how to exercise and get the most out of it which include a diet regimen to follow. #3 follows that it is best done under the supervision of a certified trainer. I feel that I have offended you in some way, that is not intention. I am only trying to share views on established exercise plans.

Michael

[swanso5]

shit mate i don;t get offended, just think there's better ways

[PandorasVise]

HIT - is doing a 10-15 minute warm up and then a series of weightlifting exercises to muscle failure, (example; 'leg press' you would spend a day that you are not documenting a workout, and find the weight that you can do 6-10 reps before you can not do anymore) and then with little or no rest period move on to another exercise and so on for about 8-10 exercises to start out with. Some or all of these exercises will change every 2 weeks depending on what your goals are.

This sounds an aweful lot like the ChaLean program I used to do from beachbody. About 10 exersices, you choose a weight so you achieve failure by; the first month 10- 12 reps, second month 6-8 reps, then the third month, 10- 12 reps again. Workout with weights 3 days a week, working different body parts each of those days. Each month is a new set of exercises. Cardio workouts are scheduled for a couple days a week along with abs and yoga type videos.

I did the workouts and had pretty good results, but that was when I first started with weight training and I suspect, having done nothing before, I would have had good results with any program.

~Patty

[OlyWaMuscle]

I looked at the 'ChaLean' website, and from what I can tell it is an extremely 'lite' version of HIIT, not HIT. If you are doing HIT correctly, you will have your heart rate at the extreme upper aerobic/anaerobic range. Fighting not to or getting physically ill is not uncommon.