High Intensity Training
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By Sal | July 1, 2009
By definition - by necessity - higher intensity workouts consist of a lower total amount of repetitions per set and sets. Conversely, workouts that have a higher total amount of repetitions per set and sets are lower intensity.
The misconception is that high intensity refers to how "hard" a workout is. In the media and in marketing materials used by various fitness programs, the term "high intensity training" is used to describe workouts that are anything but. High intensity workouts are done using weights that are at least 80-85% of a person's one repetition maximum, for sets of 2-6 repetitions for 3-5 work sets. In true high-intensity workout, three, maybe four ground-based, compound movements are performed.
In the majority of high intensity, one-hour workouts the typical personal training client will perform two to three work sets of five repetitions each for three exercises. An example of a high intensity workout,
- Hang cleans
- Split jerks
- Back squat
- One or two warm up sets for each exercise
- Maximum of nine sets and 45 total repetitions
If the proper weights and rest periods are used the client will not be able to perform more than this amount of work.
Conversely, body building workouts that feature multiple sets of 10 or more repetitions of single joint, machine-based exercises using sub-maximal weights are low-intensity. Any weight that can be performed for 8-10 reps - or more - regardless of the exercise cannot be considered high intensity. Single-joint, machine-based exercises are inefficient, less than effective, should be used a little as possible and certainly are not appropriate for high intensity training.
The same rules apply for cardiovascular training. A 3-mile jog, 45-minute Stairmaster routine, 40 laps in the pool or an hour hike can be difficult, but is not high intensity training. High intensity cardiovascular training requires maximal effort for short periods of time. Examples of high intensity cardiovascular activities,
- Sprinting
- Shuttle runs
- Agility drills
- Plyometrics
- Plyometric calisthenics
- Sprint swimming
High intensity cardio is the most effective form of cardiovascular training.
Through proper design and implementation clients of all ages and ability levels can benefit from high intensity training. As a fitness professional you need to be familiar with this method of training in order to provide clients with the highest level of personal training service.
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Topics: Personal Trainer Coaching, Training Philosophy, Training Style, Workouts | 2 Comments »
2 Responses to “High Intensity Training”
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10:45 pm on July 1st, 2009
I like this…I am all about high intensity training! It’s not for everyone, though, and we have to keep our clients in mind and making them successful is paramount. But it’s important to provide high quality with high intensity to reduce the risk of injury. You’re right on here. I enjoy your site.
7:10 am on July 2nd, 2009
Thanks Liz!
I’ve found that most clients can handle some version of high-intensity training even if the increase in their workout intensity is relative. But I do agree that we have to use our judgment in applying this kind of training.