For causal health readers, the term “high intensity training” might sound a bit anonymous. But professionally speaking, this is a reliable plan developed after years of research and has yielded positive effects. There has been a lot of research which has gone by over the last few years or so and now the experts there fully recommend the High Intensity training programmes. The advantages are there for everybody to see and admire.

The following are some technical terms related with the health services which are beneficial in understanding the concept and principles of HIIT.

Intensity
In weight training, the term intensity means “the difficulty which is at hand to perform a set of a routine or a repetition”. For example – how fast you can run, how much weight can you can lift, etc while giving it your all. Intensity usually determines the duration of the type of exercise being performed, whether it be aerobic training, weight training, etc. Low intensity training will usually take longer as you are going to be working at a slower pace.

Volume
Volume of an exercise is basically the total amount of exercise sessions and/or repetitions,  sets, etc that you complete during a session. For example, high volume routines will consist of high repetition numbers as well as many sets. The more, volume, the more time spent in the gym usually.

Frequency
Frequency is more related to the number of workouts or sessions which one can make in a week or a month. Some people respond well to frequent training, while others train infrequently to achieve maximal results. This is often based on genetics, nutrition, sleep, etc as well.

Aerobic exercise
Weight training apart, there is also an overall exercise routine program that includes cardio (aerobic and anaerobic) training. Aerobic training is low in magnitude; you can breathe enough talk normally. Some examples are swimming at a steady pace. You can at most situations keep it to around 30 minutes.

Moderate intensity aerobic exercise
Moderate intensive aerobic exercise normally means that you are exercising at a heart rate of about 50 to 70 % of your maximal heart rate. At this particular intensity, your muscles will have enough oxygen to be able to contract and expand sufficiently while not overdoing it. Many beginners as well as people who are still easing into a consistent exercise routine may choose this type of training.

Anaerobic exercise
Anaerobic exercise, on the other hand, is where the requirement for oxygen actually exceeds the optimum needed for your muscles to be contracted or expanded. In this exercise, your muscles will stop working efficiently at one point and you then will have to stop. In this routine of exercise, your heart will be pumping at 90 to 100 % of its optimum capacity. This is clearly  high intensity exercise.

High-intensity aerobic exercise
In high-intensity aerobic exercise, the heart beat ranges from 70 to 90 % of your maximum heart range.

High-Intensity Interval Training (HIIT)
The high intensity interval training program is actually a training system that implements training bursts of cycling, running or any other activity. Back sprinting is a routine used in the High-Intensity Interval Training. HIIT (High intensity interval training) is a lucrative term used in the body building industry. This is the term which is normally associated with Arthur Jones and Nautilus gymnasium machines in the 1970s. Later, some well-known trainers like Meltzer, McRobert and Brzyscki continued the concept and help increased the popularity of it. The fans of this newly developed concept actually went crazy about it and were labelled as enthusiasts.

The principles related to HIIT, referring to weight training in general are similar to the cardiovascular principals.  The repetitions should be done in that much intensity that the muscle will actually fail at the end of each set. By failure, it is meant that they cannot work anymore. This comprises of basically lifting a heavy weight for about 10 repetitions .If you have reached the complete failure situation after the end of one set, you should not continue with the next set. Even with more focused effort, you should not be able to continue anymore. It is always better then to halt  and stop. According to HIIT experts, the HIIT involves less physical effort and has outstanding results compared with the traditional endurance test routines. Hence, they label it much superior than its counterparts, if any. You should be attempting to increase the workload, which is to provide strength and muscle formation.

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