One thing that makes high intensity training so great is that it requires such a relatively small amount of time commitment to achieve peak physical conditioning. One to three workouts per week and no longer than 30 minutes per session can be all it takes!
The real trouble people have with understanding High Intensity Training (HIT) is the required intensity of the training. The number of workouts per week is part of an equation that is directly related to the intensity of a workout. If you work out hard enough during your session, you should only be able to tolerate one or two workouts per week.
During an exercise, the trainee should be completely engulfed in what he or she is doing. If it is easy to talk at the end of a set, training is not at optimal intensity. The end of a set should leave one somewhat breathless, with an elevated heart rate and weakness or “burning” in the affected musculature. Keep in mind, benefits can and will be had with any consistent training as there are a lot of positive neurological adaptations taking place as well. However, the kind of training that allows conversation straight to the end of a set is not optimal.
The objective of every exercise is to finish the set with a repetition that requires as close to 100% effort as possible. If this is not achieved the exercise will not produce optimal results. Realize that this is a process and it does take time to achieve the ability to reach such intensities. Working with an experienced trainer will help an individual achieve such effort with assurance of perfect form, rep speed, and overall safety.
When an exercise starts to become difficult, it is not a sign to stop. This challenge is, in fact, the beginning of the most important phase of the exercise. The most important repetitions of any given set are the hardest ones. The reason maximum effort is the objective is to ensure recruitment of as much muscle fiber within the targeted muscle groups as possible, thus eliciting maximum benefit from that exercise.
When you enter the training room you should be focused and mentally prepared for the work ahead. Psychological preparedness plays a huge role in the amount of effort one puts forth in a workout. It helps to take a few minutes before a workout to reflect on your objectives. If you know your routine or at least have an idea of what it entails, try to play it through your mind from start to finish before entering the gym.
I always encourage my clients to work as hard as they can within their own capacity. Not everyone is capable of working to 100% of their effort, however, the closer you come to this, the better the result.
