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Content tags: Body shaping

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In the field of fitness, High-Intensity Training (HIT) is a highly debated training method.

High-Intensity Training enthusiasts rave about the diverse forms and interesting content of HIT. Since most HIT sessions last no more than 30 minutes, they can be easily scheduled into a busy day, making them very popular. Most importantly, the results of HIT are astonishing. Enthusiasts experience significant changes in body shaping (especially fat loss) and athletic performance, which they do not see in more traditional strength training or aerobic exercise plans.

Of course, there are also critics of HIT who claim that these training plans put too much pressure on beginners too quickly, leading to serious injuries. Others believe that because these enthusiasts do not follow time-tested, reliable training processes, they will become 'jack-of-all-trades, master of none' in the gym.

These critics might say that HIT practitioners will not excel in any aspect of strength training, whether it is the ability to move heavy weights or develop sports-specific skills applicable to the track or field.

So, is High-Intensity Training an efficient and effective training method?

As HIT brings improvements in athletic ability and a sculpted physique, sports experts have begun to scientifically study these beneficial adaptations. The following three key principles are enough to demonstrate that HIT is an efficient and effective training method.

Concept 1: EPOC

The first benefit of HIT that comes to mind is Excess Post-Exercise Oxygen Consumption (EPOC). After resistance training or cardiovascular training (or a combination of both), the body continues to consume oxygen at a rate higher than before the workout. This is to bring the body back to a steady state or restore the normal resting metabolic rate. Due to the extra energy consumption required by the training, there is an 'oxygen debt.' In simple terms, this means that your body will continue to consume energy (in the form of burning calories) after the workout. Because HIT causes a greater demand for oxygen, it will exacerbate EPOC after such training.

The higher the intensity of the training, the greater the EPOC, leading to higher energy consumption (calories) before and after the workout. Post-training energy burn can last up to 36 hours, so do not underestimate its power.

Concept 2: Increasing and Maintaining Muscle Mass

All subsequent training includes a resistance component—whether it's barbells, kettlebells, dumbbells, traditional gym equipment, or body weight. The previous mainstream thought was that if you wanted to lose weight, most of your training had to be traditional long-duration, slow-paced cardiovascular activities like jogging or cycling. However, compared to resistance training, this seems insignificant because resistance training increases lean body tissue, which helps you gain strength. Muscle metabolism is very active and requires a lot of energy to maintain muscle mass and its normal function. So, fundamentally, the more muscle you have, the more calories you can burn without adding more fat.

Concept 3: Training Density

Density is the amount of work completed in a given time—the duration of each training session is less than or equal to 30 minutes. By completing more work in a shorter time, the body's work capacity will improve, which is crucial for cardiovascular health and athletic performance. The efficiency of these workouts reaches an extreme level; they complete most of the work in the shortest time while giving you the best body composition and athletic ability.

After further understanding HIT, Codoon has prepared a set of high-intensity deadlift circuit training for everyone.

This training alternates between high-difficulty upper and lower body movements, which not only have strict metabolic demands but also test strength. Let's experience it together!

Warm-up exercises

Sumo Squat

Repeat 6 times

1. Stand with feet wider than hip-width apart, bend forward, and grab your toes with both hands.

2. Move your hips down while raising your chest until you reach the lowest position of the deep squat (a).

3. Release your right hand, stretch it overhead as far back as possible, then return it to the right toe (b).

4. Repeat the movement on the left side (c).

5. Release both hands, raise them overhead, and stand up in an overhead position (d).

Quadruped Thoracic Rotation

Repeat 6 times on each side

1. Start in a quadruped position, with hands under shoulders and knees under hips (crawling start position).

2. Place your left hand behind your head.

3. Rotate your thoracic spine (mid-back) to bring your left elbow close to your right wrist (a). Keep your hips perpendicular to the ground and ensure not to use your lower back for force.

4. Rotate to the left, pointing your elbow towards the ceiling (b). Complete all repetitions on the left side before switching to the right side.

Glute Bridge

Repeat 8 times

1. Lie on your back on the ground, knees bent at a 90-degree angle, feet flat on the ground (a).

2. Raise your hips until a straight line forms from your knees to your shoulders (only your head, upper back, arms, and feet should touch the ground).

3. Squeeze your glutes at the top for 2 seconds, then lower your hips back to the ground. Repeat the suggested number of times.

Cat-Cow Pose

Repeat 10 times

1. Start in a quadruped position, with hands under shoulders and knees under hips (crawling start position).

2. Press your hands firmly into the ground, raise your mid-back towards the ceiling, and tuck your chin towards your chest (a).

3. Hold for 2 seconds, then do the reverse movement, lowering your chest towards the ground and retracting your shoulder blades (b).

4. Hold this low position for 2 seconds. Repeat the predetermined number of times.

Complete Workout

Complete this circuit training for 4 rounds as quickly as possible, resting as little as possible between exercises and rounds as needed. Use the same weight for all exercises, allowing you to complete 15 perfect repetitions.

Barbell Squat

12 repetitions

1. Stand with feet shoulder-width apart, walk under the barbell on the squat rack, and place the barbell on your shoulders behind your neck. Step back with each foot (a).

2. Maintain a natural or slightly arched lower back, hinge at the hips, and start moving backward. Almost simultaneously, bend your knees.

3. Keep your entire foot on the ground, continue lowering your body to the lowest possible position (the creases on both sides of your elbows should be at least below your knees) (b).

4. Once you reach your maximum range of motion, push your feet into the ground to stand up and return to the starting position.

Chin-Up

12 repetitions

1. Grip the bar with an underhand grip, hands shoulder-width apart.

2. Start from a vertical hang (arms should be straight) (a), begin the movement by retracting your shoulder blades.

3. Pull your elbows down and back, bending your elbows to lift your chest upwards.

4. Once your chin is over the bar (b), lower yourself back to the starting position in a controlled manner. Repeat the suggested number of times.

Romanian Dumbbell Deadlift

12 repetitions

1. Choose a pair of dumbbells. Start by standing straight, arms hanging down, palms facing your body, holding the dumbbells in front of your thighs (a).

2. Maintain a natural back position, slightly bend your knees, and move your hips back to lower the dumbbells along your thighs. Do not bend your knees during the lowering process.

3. Lower the dumbbells as much as possible by hinging at the hips (do not lower the dumbbells by just moving your chest forward) (b). You should feel a stretch in your hamstrings.

4. Keep the dumbbells close to your thighs, stand up, and return to the starting position. Repeat the suggested number of times.

Seated Dumbbell Shoulder Press

12 repetitions

1. Grab a pair of dumbbells, sit on a bench, and position your back at a 90-degree angle to your thighs.

2. Using a neutral grip, lift the dumbbells to shoulder height, palms facing your ears (a).

3. Keep your back straight, press the dumbbells overhead until your elbows are fully extended (b).

4. Lower the dumbbells back to the starting position, and repeat the suggested number of times.

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The above content is from 'High-Intensity Training'

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