If you feel a little in the rut of exercise, you are not alone.
Returning to the gym was new at first when it was normal to log on to a live class and fly around the living room after a fitness surge at the beginning of the pandemic.
But now it’s not as shiny as it used to be and may not feel new. In addition, it may be easier to go home and watch Netflix on the couch.
If this sounds like you, a new type of exercise may help you kickstart your routine. Input: HIRT – High Intensity Resistance Training – The latest trends to help you fit and feel strong.
Here’s everything you need to know …
What is HIRT?
“HIRT aligns with the principles of HIIT training by alternating short bursts and short breaks in high-intensity training,” explains Shane Collins, founder of the Circuit Society.
“Resistance” is brought about by the use of weights, including dumbbells, kettlebells, or strength training equipment. “
Collins said there is a big difference between the two types of high-intensity training, saying that HIIT “tends to be more explosive, whereas HIRT lifts heavier weights for the desired high-intensity training effect. The focus is on achieving. ” This often means that “exercises are performed at a slower pace, with more control and less impact on the body.”
What are the potential benefits?
“First of all, it’s a great way to train and avoid unnecessary effects on your joints,” says Collins. “No ballistic movements are required. You don’t have to support your body to enter flight mode and land again. This is very useful for people with joint or back problems. You can achieve the same training effect. In that sense, it can certainly help reduce impact injuries. “
You can also enjoy the benefits long after your workout is over. Collins said: “Compared to cardio training, where calorie burning actually begins to decrease within 90 minutes of the end of the session, in HIRT and strength training, afterburn can generally last up to 48 hours, which means the body burns more. Continue. You can get a higher percentage of calories even after you finish your session. “
How easy is it to access?
Lifting weights requires a basic level of movement, and while HIRT isn’t suitable for everyone, Collins suggests a good starting point for starting training. You can get started by following. “
He continues. “The key to starting a new fitness regime is to keep things simple. One of the benefits of HIRT is that keeping things simple can be more effective. Of all your abilities. People can participate in the same workouts, but at the same time, if they want – the only difference is likely to be the level of resistance or weight they have when exercising. “
Is there anything I should be aware of?
“HIRT isn’t completely risk-free. Yes, it’s less impactful and exercise is more controlled and performed, but each time you gain weight, you increase your risk of injury,” says Collins. .. “As long as you have a well-structured plan and are focused on forms and techniques, don’t worry. This is a very low risk way to train at high intensity.”
If you have any questions about your new training, talk to your doctor. Keep things comfortable, warming yourself before the session and then taking the time to cool yourself.
Collins’ advice is to “master a few exercises first” and “get good form advice from your favorite trainer” if possible.
What does a classic HIRT workout look like?
“There are many ways to train and stay honest with the principles of HIRT,” says Collins. This is a classic HIRT workout he put together and sweats for about 30-40 minutes using a circuit training format.
- Choose a set of medium to heavy dumbbells.
- High-strength work for 40 seconds at each station.
- When moving between stations, take a 20 second break.
- After completing all 6 stations, take a 60 second break.
- Repeat the circuit 2-6 laps, depending on your training experience and fitness level.
Exercise:
Station 1: Dumbbell squats.
Station 2: Dumbbells are bending over the line.
Station 3: Dumbbell overhead alternating lunge.
Station 4: Dumbbell shoulder press.
Station 5: Dumbbell swing.
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Station 6: Push ups to rebel.
