High Intensity Interval Training!

by Swen-Marie Germann
(Minneapolis, MN)

If you happen to want to get most of your workouts to be effective and efficient, we're sharing the same thought. That means getting the most done, in the least amount of time. To accomplish this I recommend a couple of things: 1. I always use free weights and functional training equipment (medicine balls, BOSU, stability balls, etc.). NO machines. When you use free weights, your body is required to stabilize the equipment (dumbbells, etc.), not the other way around (as with machines). 2. I use combination exercises. For instance, a squat with a hop or a dead lift with a shoulder press. Combination exercises target multiple muscle groups at the same time. 3. I circuit train and do not take long rest breaks. Circuit style training means moving from 1 set of an exercise, ie. assisted pull-up, to a different exercise, ie. push-ups, to maybe a third exercise, and then starting over again with set #2.

Recently, I have been reading a lot about High Intensity Interval Training or HIT. Research suggests that HIT training is as effective as traditional volume training, ie. 3 sets of 10 reps. What is HIT? As it pertains to strength training, the idea is to perform a single set of an exercise to the point of muscle failure (inability to complete 1 more repetition due to complete muscle fatigue) This type of training is definitely NOT appropriate for everyone. I am a physical therapist, and I would NOT recommend anyone with injuries attempt HIT.

However, the idea of being able to perform just 1 set instead of 3 and get the same results intrigues me. So, I have set up a HIT experiment with myself :) and anyone else who wants to join!

I want to see if we can eliminate or at least greatly reduce the excuse: "I don't have enough time to exercise!"

I have written more about HIT and a full description of my workout in my blog post: http://www.swenmarie.com/Site_2/Blog/Entries/2010/3/15_H.I.T_Me!.html Check it out and join the fun!

Swen-Marie Germann, Physical Therapist, Author
ABSolution! Progressive Core Training Made Simple
http://www.swenmarie.com