It’s a constant exploration, trying to find the ideal combination of weekly workouts to help you lose weight, get stronger, feel better, and so on! So, regardless of what your stance is on strength training, or the use of slow reps to make you stronger, or just cardio, cardio, cardio, here is the case for high-intensity interval training or HIIT and strength training as the ideal training combo.
The HIIT Revolution
High-intensity interval training has made a lot of headlines in recent years, and there have been countless fitness routines and regimes designed to take advantage of this high-intensity aspect. But why does high-intensity training work so well? It all goes back to that age-old approach to building muscle by putting your body under a lot of duress. In doing such an intense amount of exercise, you aren’t just going for a basic run; you are pushing your body to the limit. Many say that cardio is only effective if you do it for a long period of time. With respect to HIIT, it’s all about utilizing the right intensity. Similarly to what felt at the end of a road race, but in the space of 10-20 minutes. One of the great things about HIIT is the more intense the effort the shorter the workout needs to be.
“HIIT is the closest thing we have to an exercise pill.”
Martin Gibala, PhD, Researcher and Author, The One-Minute Workout
The HIIT Basics
For those that are unaware of HIIT, the basic premise is that you mix short bouts of intense exercise with longer periods of recovery. This is repeated for a specific duration. An example would be a period of time where you are working at 60 to 70 percent intensity, for a few minutes. And then, the next 30-60 seconds you would go “all-out,” at 100%! After that intense interval, your’e back at a moderate intensity, and continue using this undulating format for a specific duration. A few examples of this type of training include Insanity (bodyweight) workouts and P90X (using dumbbells) to offer a better picture.
There are many benefits to this type of training. One such benefit is that it’s a perfect choice for those who don’t have a lot of time to exercise. This is why it is such a useful component in modern exercise because many people can’t dedicate 5 or 6 sessions a week to commit to workout. But as an entryway into intense exercise, it is a perfect method for you to build up your resilience to strenuous exercise. Keep your HIIT to initially to 1-2 sessions a week. This leads us nicely to adding-in the next component, making this an ideal combination each week.
Strength training has become the most vital component of a workout routine. Now, as people are more obsessed with the aesthetics of exercise, flat abs, toned arms, etc., strength training is a fundamental component of getting this right. There are lots of workouts that focus heavily on strength training where are you perform compound exercises like, squat, bench press, barbell row, overhead press and deadlift. This type of protocol with these specific strength training exercises are usually done three times a week, meaning you’ve got time to live your life! But, it also gives you the opportunity to recover.
The main idea with this particular strength training format is that you start off light, but every time you complete the amount of repetitions required, you add 2.5 kg (5.5 lbs) to the weight. So, there’s going to be a point where you will definitely plateau. As a result, this is one of the best ways to improve strength and other facets of your workout. And everybody can benefit from strength training. Many people, however, skip compound movements and focus on various isolation exercises instead.
The benefit of this type of strength training is that it forces the body to adapt and as a result, muscle and connective tissue become stronger. And because you are lifting so heavy, it places your body under the required amount of stress you need to build more muscle. And this is why it’s such a beneficial workout. Those who have been exercising for years may not feel the benefits as much, but for those who are looking for a perfect starting point to build muscle and strength, this is it. And when this gets combined with HIIT, you’ve got the perfect training package.
Combining HIIT and Strength
Going back to Insanity and P90X, these are good examples of strength training and HIIT working in tandem. Although Insanity is all about using your bodyweight, if you were to swap in free weights, as with P90X, and do HIIT in between those workout days, you’ll end up with a fat torching combo! The intensity of lifting heavy forces your body to recruit more muscle fiber, and it also helps with weight loss, because you increase your overall caloric expenditure. When you add high-intensity interval training, as in the form of Tabata sprints, it becomes a powerful combination. But be warned. Trying to implement both is a fantastic way for you to lose weight if you need it. Doing both together, though, is a very difficult thing indeed, and if you are trying something new like Insanity, it can be really challenging on your body.
The results will speak for themselves, although you should try it out, and build up a resilience to it, before implementing the other workout. The thing about both of these is that once your endurance improves, you will be able to push yourself even further in a workout. Naturally, there will be points when you plateau, but as a way to build strength and work capacity, you are going to be unstoppable if you do it right!
Use Jefit App to Plan & Track Workouts
Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!