HIRT Gets Results
hirt - what is high-intensity resistance training?
I'm sure you have heard of high-intensity interval training or HIIT, but what about HIRT? High-intensity resistance training is a way to build muscle and drop fat in one fun, fast workout. HIRT is a complete workout. Unlike HIIT, HIRT increases strength and improves your cardiovascular system. So, keep reading and familiarise yourself with high-intensity resistance training to boost your current regimen and build a lean physique.
The central concept of high-intensity resistance training is to use short but intense periods of exercise that incorporate some form of resistance. Resistance can include dumbbells, resistance bands, cables or even household objects. You'll complete a series of strength exercises back to back, followed by a recovery period between blocks of work. These short recovery periods aim to increase heart rate and intensity and ensure you get your sweat on.
The short duration of this type of workout is a tremendous positive. Taking anywhere between 12-30 minutes is perfect, especially if you lack time during the busy week. A shorter workout also means that you are more likely to maintain focus and stay engaged in the session.
Although the workout can target specific muscle groups, it is more beneficial when you engage the whole body. Taking part in a full-body exercise translates to a more dynamic and varied session while ensuring you don't overstress any one particular area of the body. And the best part is you get a total body workout.
Here's another positive: HIRT also improves your cardiovascular fitness. Improving the health of your heart and circulation is one of the primary reasons many people are attracted to this type of workout in the first place. Not only does HIRT help you build muscle through added resistance, the high-intensity format targets your cardiovascular system too.
As a result, high-intensity resistance training allows for a significant amount of training to be achieved in a relatively short time. Did I mention you can use just about any type of resistance equipment? So, you can work out almost anywhere.
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If working out on your own, be sure to keep your rest time to a minimum and keep up the intensity. Make sure you write your programme out beforehand, so you know what is coming next. Having a solid plan will make or break the workout. A decent-sized space without distractions is helpful, as well as having a timer you can see so that you can time your rest periods and keep that intensity up!
Here are some basic guidelines for a HIRT workout:
- Work in the 8-15 rep range.
- Have 3 blocks of work with a 60-second break between each block.
- The workout should take around 30 mins, with each block taking about 10 minutes to complete.
- If you are at home, add any form of resistance you can find, such as filled drink bottles, backpacks or cans of food.
If you are pressed for time but want to get stronger and healthier, you'll love the idea of high-intensity resistance training. If you want to know more about this style of workout or are feeling ready to give it a go, contact Habit Personal Trainer, Katie Cameron and we can get underway.
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Katie Cameron is a Personal Trainer at Habit Health & Fitness Evans Bay Club in Wellington