The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): What it is, how it compar
Updated: Aug 10, 2020
HITUNI has a well researched, succinct 3-parter about what HIT is and how to use it. I’m so glad they wrote it. I really hate the more “marketing” side of the training business, and these guys do my work for me. If you are new to the concept of HIT, this is a great start. And when you’re done, book a session. I’ll get you started.
Here’s a snippet:
HIT vs Cardio HIIT (High Intensity Interval Training) Sometimes high intensity interval training gets called HIT too and this can cause confusion!
High intensity interval training is a form of cardiovascular (CV) exercise involving sprint intervals- traditionally that type of exercise was always known as High Intensity Interval Training or HIIT. At some point one of the I’s got dropped though and it is now often referred to as HIT, too!
CV focused high intensity interval training (HIIT) is like the cousin of High Intensity Resistance Training (HIT), and is an effective form of applying traditional CV exercise, such as stationary cycling, for CV fitness benefits. Whilst sprint intervals are excellent at providing CV fitness they do lack when it comes to providing a balanced strengthening stimulus for the musculature of the whole body.
The same is not however true in reverse: although High Intensity (Resistance) Training uses workouts that consist of exercises that are traditionally considered strength training exercises, the effect of applying these exercises in a highly intense manner produces similar CV health benefits as the more traditional CV modalities (e.g. stationary cycling).
In many ways HIT (resistance training!) is the ultimate all-in-one workout protocol as it stimulates hypertrophy, strength increases and CV benefits together. When training to momentary muscular failure (as per HIT) the acute metabolic and molecular responses do not differ from traditional endurance training and myocardial function is maintained or even enhanced.
Here’s a mega-table comparing HIT with all these exercise modalities. Scroll right and left to see all of them. Do you have any more you’d like to see here? Suggest in the comments below.
For the full article, go here.
Part 3 is The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Recommended routine, order of exercises, tempo, time under load, rest between exercises and frequency of training (part 3)
And if that’s not enough, I recommend Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week by John Little and Doug McGuff.