Jos jedan interesantan clanak (doduse na engleskom)
Modifikovana verzija HIIT treninga koja je vrlo primenjiva u npr. borilackim sportovima...
Iz prve ruke - probao sam vise puta ovakav tip treninga - izuzetno je naporno, mokar, ali bukvalno mokar sam bio do kraja treninga
Odlicno za nekoga ko hoce da razbije rutinu (znaci ne svaki dan), i zacini malo stvari
Naravno kao i u svakom US tekstu ima preterivanja, da je svemirska tehnologija kojom se gube masti i postaje hulk itd...
High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.
When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.
Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.
HIRT training will give you the following benefits:
Increase metabolism for up to 36 hours post-workout
Outperform aerobic exercise in fat loss studies
Maintain muscle mass on a low calorie diet
Build muscle mass on a moderate to high calorie diet
Minimize fat gain on a high calorie diet
Burn more calories than endurance cardio
Increase muscle density
Improve anaerobic endurance
Improve aerobic endurance
The Theory Behind HIRT
The important things to know about HIRT are:
HIRT workouts help maintain muscle mass when following a low calorie diet
HIRT workouts outperform diet and aerobic exercise in fat loss studies
HIRT workouts increase metabolism for up to 36 hours
The principles of HIRT are:
Full body workouts using sets of 5 to 15 reps
Pushing through the lactic acid burn
Utilizing a variety of combo-sets (super-sets, tri-sets, giant-sets, etc…)
Utilizing compound exercises
Focusing on the largest muscle groups
Most important, we have to stay true to the two rules of HIRT:
Rule #1 about HIRT: Don’t talk about HIRT. er… no, that’s a rule for a different club I attend on Saturday nights… ah, I’ve already said too much…
Seriously though:
You must maximize the intensity of each set. That means pushing it until you collapse or complete the drill. No resting or slowing down before the time limit is up.
You must maximize the intensity of each workout. Use all the time available to you, to complete as much work as possible. This is the only way to realize the maximum metabolic and muscle retention benefits of HIRT.
BMR and EPOC
As I mentioned before, along with burning calories through exercise, two of the most important factors in exercising to lose fat, are increasing BMR over the long term, and increasing EPOC per workout. Let’s learn a little more about BMR and EPOC, shall we?
Why do we care about BMR?
Your BMR describes the base metabolic rate for your body. It tells us how many calories your body burns at rest. Burning more calories at rest means you will lose fat faster or gain fat slower (if your daily calorie intake is too high). Improving BMR is simple: when you have more muscle mass, your body has a higher BMR.
Increasing your BMR will help you burn more calories over the long term.
Why do we care about EPOC?
Your EPOC describes how quickly your metabolism returns to your BMR after exercise. Because it deals more with the aerobic energy system, HIIT is more effective at increasing EPOC than HIRT, but not by very much. When targeting fat loss, we want to focus on workouts that increase EPOC as well as BMR.
The higher we can pump the EPOC after each workout, the more calories we will burn in the short term.
Who Can Benefit From HIRT
Anyone who wants to lose body fat while keeping all of their hard earned muscle mass, or anyone who wants to minimize fat gain while attempting to gain muscle mass. Alongside HIIT, HIRT should be a vital component to any serious fat loss plan.
HIRT would be useful for people who:
are looking to elevate their metabolism (BMR) long term
are looking to maximize short term fat loss through resistance training
are looking to keep as muscle as possible during a cutting phase
are looking to minimize fat gain during a bulking phase
are looking to increase aerobic endurance
are looking to increase anaerobic endurance
are looking to burn more calories on a daily basis
are looking to supplement their HIIT workouts with additional fat burning exercise
are athletes who participate in a sport such as boxing, MMA, soccer, basketball, football, wrestling, etc…, who need to increase muscular endurance in 5-10 minute bursts, while minimizing body fat
Who Should Avoid HIRT
Unlike HIIT, there are virtually no people who should avoid HIRT. Grasping at straws, the few people for whom HIRT might not be the best solution include those who:
are not cleared by their doctor to begin a high intensity exercise routine. Check with your doctor before starting HIRT.
are overzealous. You can’t use HIRT 3-4 times a week, and strength training or HIIT 3-4 times a week. Even though HIRT is not neurologically as taxing as HIIT or strength training, you still must rest between workouts.
are looking to maximize strength gains. Excessive HIRT and HIIT workouts will slow down strength gains.
are looking to increase speed. Because no sprints or max effort attempts are included in HIRT, speed will probably not be affected.
Designing a HIRT Training Routine
HIRT can be used for either cutting or bulking, usually maintain muscle mass while decreasing bodyfat, but also to minimize fat gains while increasing muscle mass. HIRT is also somewhat effective at improving aerobic endurance and even more effective at increasing anaerobic endurance.
As always, your diet is still 75% responsible for determining how these goals are achieved. Manipulate calorie intake and macronutrient ratios to gain muscle or lose fat according to your goals.
These are the guidelines I will use for creating a HIRT workout:
Each HIRT workout must be a full body routine.
Sets of 5 to 15 reps will be used. Lower reps to focus on muscle gain, higher reps to focus on muscular endurance.
Each HIRT workout will use super-sets, tri-sets, or giant-sets.
Each HIRT exercise will be a compound exercise focusing on the largest muscle groups.
Each super-set should last 8-10 minutes.
60-90 seconds rest between super-sets.
No rest within a super-set.
All exercises should be executed explosively – meaning as fast as possible while maintaining good form.
Three Sample H.I.R.T. Training Splits
There are thousands of ways you can integrate HIRT into your workout routine. You can use full body workouts, a 5 day split with HIRT at the end of your strength training, you can go HIIT-less to avoid sprinting, you can focus solely on HIIT and HIRT for max fat loss. You are only limited by your own imagination.
You can choose to implement several kinds of HIRT splits:
Priority: fat loss
Day 1: 45 minutes of HIRT
goal – maximal intensity resistance and endurance training
Day 2: 25 minutes of HIIT
goal – maximal intensity cardiovascular training
Day 3: 45 minutes of endurance cardio
goal – anaerobic recovery and aerobic endurance training
Day 4: 45 minutes of HIRT
goal – maximal intensity resistance and endurance training
Day 5: 25 minutes of HIIT
goal – maximal intensity cardiovascular training
Day 6 & 7: Off
Priority: fat loss, but maximize muscle retention
Day 1: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 2: 30 minutes of HIIT
goal – maximal intensity interval training
Day 3: Off
goal – recovery
Day 4: 45 minutes of HIRT
goal – maximal intensity resistance and endurance training
Day 5: 30 minutes of full body resistance training plus 20 minutes of HIIT
goal – maximal strength resistance training and maximal intensity interval training
Day 6 & 7: Off
Priority: gain muscle and attempt to lose fat at the same time
Day 1: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 2: 30 minutes of HIRT plus 20 minutes of HIIT
goal – maximal intensity cardiovascular training and maximal intensity interval training
Day 3: Off
goal – recovery
Day 4: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 5: 30 minutes of HIRT plus 20 minutes of HIIT
goal – maximal intensity cardiovascular training and maximal intensity interval training
Day 6 & 7: Off
Priority: gain muscle
Day 1: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 2: 30 minutes of HIRT
goal – maximal intensity cardiovascular training
Day 3: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 4: 30 minutes of HIRT
goal – maximal intensity interval training
Day 5: 45 minutes of full body resistance training
goal – maximal strength resistance training
Day 6 & 7: Off
Three Sample H.I.R.T. Workout Routines
Sample HIRT workout #1
For this workout, you will have to change equipment and/or stations to move to each new exercise, so your best bet will be to plan ahead and keep all the equipment you will need for the super-set at one station. This will keep rest down between sets.
Execute each super-set for 10 minutes without rest.
Rest for 180 seconds between super-sets.
The workout should take 45 minutes including a 5 minute warm-up and stretching after the workout.
Super-set A:
10 reps of deadlifts with 20% of your 1 rm
5 clapping pushups
5 chin ups
10 ab wheel roll outs
Super-set B:
5 jump squats
5 pull ups
10 bench presses with 20% of your 1rm
5 windshield wipers
Super-set C:
5 one leg split squats with each leg
10 inverted rows
10 push ups
5 fold ups with a half second pause at the top
Sample HIRT Workout #2
For this workout, you will have to change equipment and/or stations to move to each new exercise, so your best bet will be to plan ahead and keep all the equipment you will need for the super-set at one station. This will keep rest down between sets.
Execute each super-set for 10 minutes without rest.
Rest for 180 seconds between super-sets.
The workout should take 45 minutes including a 5 minute warm-up and stretching after the workout.
Super-set A:
5 push ups
5 inverted rows
5 jump squats
5 cable crunches
Super-set B:
5 chin ups
5 pistol (or one leg) squats
5 Russian twists with a medicine ball
5 push ups on the medicine ball
Super-set C:
10 skipping lunges
5 ab wheel roll outs
5 dumbbell or kettlebell swings with each arm
5 neutral grip one arm dumbbell or kettlebell rows
Olympic HIRT Workout
For this workout, you will move from one exercise to the next without any rest at all, since you won’t have to change equipment. Each movement will set you up to transition to the next movement, so that you are only executing one rep of each exercise per set and then flowing directly into the next rep of the next exercise.
This workout mainly utilizes Olympic lifts. Use really light weight or you might die, but you will probably puke anyway.
Execute each super-set for 10 minutes without rest.
Rest for 180 seconds between super-sets.
The workout should take 45 minutes including a 5 minute warm-up and stretching after the workout.
Super-set A:
Power Clean
Push Press
Eccentric portion of Romanian deadlift (down)
5 reps of bent over barbell rows
Concentric portion of Romanian deadlift (up)
Touch the bar to the floor and repeat.
Super-set B:
Deadlift
Hang Clean
Push Press
Back Squat
Back Push Pres
Touch the bar to the floor and repeat.
Super-set C:
Deadlift
Hang Clean
Push Press
Overhead Squat
Barbell Abdominal Roll Out
Ovo su predlozi vezbi, cisto da se stekne slika kako bi to izgledalo, nije moranje niti jedini program...
Tema: What is High Intensity Resistance Training (HIRT)? (Pročitano 6250 puta)