Hi intensity weight training plus#

How it works: At the start of every minute, perform your 10 squats. Odd minutes: 10 dumbbell shoulder press.HIRT workout 1Įvery minute on the minute for 10 minutes: Try out these three HIRT workouts in place of your next scheduled HIIT workout - hopefully, you'll feel stronger, more energized and reinvigorated about fitness. Read more: The best kettlebells for 2020: JaxJox, Apex and more Beginner high-intensity resistance training workouts One pair of dumbbells, a kettlebell or even a couple of resistance bands will do. Plus, you'll get better results if you have some dumbbells or kettlebells handy. You could do a HIRT workout without equipment by focusing on the tempo of your movements (e.g., performing squats with a 5-second descent), but you'll find it easier to incorporate variety if you have equipment. The only downfall to HIRT as compared to HIIT is that it more often requires equipment. Fun: You might find HIRT more fun than traditional weightlifting, which can get boring if you don't like to wait out long rest intervals.Many people find that HIRT is easier to stick to long-term. Sustainable: HIIT isn't sustainable for many people because it's so intense.Time-effective: Like HIIT workouts, HIRT workouts are quick but constructive.Weight loss: Lifting weights can help you lose weight.Reduced risk of diseases: Strength training helps prevent chronic diseases like heart disease and Type 2 diabetes.

Strengthens bones: Resistance training maintains bone density and is preventive against osteoporosis.Gentle on your body: Unlike HIIT workouts, there aren't any explosive or high-impact exercises in HIRT workouts.Muscular endurance: Higher rep ranges improve your body's capacity to move for long periods of time.Strength: Lifting weights is the best way to get stronger.Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle.

Hi intensity weight training plus#

With HIRT, you get all the benefits of HIIT, plus some. Benefits of high-intensity resistance training You'll use weights on the lighter side for your strength level so that you can perform more reps. This type of workout is essentially timed, high-volume weightlifting. You can focus on your form while still getting in an effective workout. HIRT slows things down and gives you the ability to put more intention behind your movement. HIRT workouts revolve around high-volume resistance training.

That's dandy, but HIIT can also keep cortisol levels high if you don't recover from your workouts properly and give yourself enough time to rest between sweat sessions - not a beneficial scenario for those of us who are already chronically stressed. The latter has been glamorized by the fitness industry for nearly 20 years, ever since researchers found out that HIIT can burn more calories in less time than other forms of exercise. HIRT is a slower, easier-on-the-joints version of HIIT. What is high-intensity resistance training?

I said goodbye to high-intensity interval training (HIIT) and embraced high-intensity resistance training (HIRT), a type of workout I think everyone can benefit from. I've taken this cue and applied it to my workouts - instead of my usual high-intensity, CrossFit-style workouts, I've been enjoying slower, more intentional workouts. It feels like slowness is encouraged in all aspects these days, including exercise. I don't know about you, but as of late, people in my circles have been encouraging others to slow down. People scoffed at downtime and we were made to feel guilty about resting. Pre-COVID, hustle culture was alive and well. The sudden halt to our everyday lives back in March 2020 showed us all that we just do too much. It's more than OK, actually - it's necessary. Not to put a coronavirus spin on everything (OK, I am doing that, you got me), but if the COVID-19 pandemic taught us one thing, it's that it's OK to slow down.