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Ever wanted to workout less and gain great results? HIT training is the perfect training for those who are time constrained or simply want to get the most out of their workouts. It’s safe and yields great results for functional good looking body. Moms are benefiting tremendously from a program that is short in time and has great results.
As a mom time is limited and energy is even more precious. Whether your kids are grown or toddlers, workouts need to be precise with no time or energy wasted. This practice has been a lost art do to the association with body building. The practices within Hit can be utilized for much more than bodybuilding. HIT training helps shape the body by promoting fat loss, strengthening the body and better mobility. Utilizing time effective methods and an emphasis on recovery HIT is the perfect program for those with a busy lifestyle. Here’s an outline of HIT training for moms: 45 minutes or less, 3-4 days per week and doesn’t take away from your daily life. HIT training can be utilized by beginners and experts in fitness. The premise is quality movement in a controlled fashion pushing to the muscles limits and not taking your time doing it. Taking time to fully recover from these intense bouts of exercise and only hitting the muscles once every six days and allowing full recovery. HIT training can be broken down into three pillars: Intensity, Recovery and overcompensation. Fitness for moms must be simple, time efficient and require minimal energy while still being able to take care of children and yielding maximum results.
Pillars of High Intensity Training
Putting abnormal stress on the central nervous system through heavier lifts, utilizing negatives or simply doing one more rep than last week provides intensity needed for the body to change. It is very important to push past a certain threshold through effort or intensity because if working in a comfort zone the body will stay static with no reason to adapt. Intensity is the first pillar. High intensity means reaching maximum effort quicker and more importantly no time wasted. HIT provides a breakdown of the muscle to trigger growth through intense break down. Muscle adaptation is due to an unusual amount of stress. The muscle breaks down ideally we want it to heal growing stronger. If we work it before it’s healed we further break it down and adaptation stalls. If we get adequate rest we not only heal but now we are stronger with less risk of injury. The second pillar is recovery. Rest generally is not a key pillar in routines. Recovery has great benefits far beyond the aesthetics and strength. Longevity is the game and recovering properly helps avoid injury, burn out and dreaded plateaus. With proper recovery the body will overcompensate to protect itself in the future making the muscle stronger and promote growth. The third principle is overcompensation. Picture rubbing sand paper on your hand until it gets really red. Waiting, letting it recover, it will thicken up and become more resistant the next time. However if sand paper is rubbed again before the hand is fully healed it will break down faster and bleed. Muscles work much the same if recovered properly it’s stronger if not the breakdown can be detrimental.
What makes HIT Training so effective?
In this style principles remain the same 45 minutes or less, 5-8 exercises, 1-3 sets, however the true power is that it doesn’t vary by kind but rather by degree. Plainly spoken this adapts to all physical conditions, limitations and skill. With its focus on form, the shear focus on each repetition and being fully recovered for each session it is built to maximize the time, experience and physical abilities of everyone. Recovery plus less time in the gym allows for better and quicker results. As a mom there isn’t much time in the day so spending 5 days a week 60+minutes to get results can be a tough pill to swallow let alone carve out for you. HIT training in as little as 3 days a week at 30 minutes is more doable. With so much information available there must be a dialing in of the program. Not changing workouts consistently rather hit the same movement repetitively, aggressively and deliberately to improve. Changing workouts repetitively stunts growth and does not allow time for the adaptations needed. Many instances working out becomes a job. Long durations, grueling sessions and no emphasis on recovery just is not an efficient way for a mom to workout. All of these growth stunting behaviors are eliminated in HIT training. With the pillars of HIT: intensity, recovery and overcompensation the workouts can be time precise and result yielding without the excess.
How to Utilize HIT Training
Set parameters around what you can do. For instance I can give 30 minutes a day 3 times per week. Monday is legs and core, Wednesday is biceps, chest and back, Friday is triceps and shoulders. Each day will have 5-8 exercises for 1-3 sets for each exercise, 6-10 reps and 60 seconds of rest. Final set for every exercise requires maximal effort while any sets before are priming your final set, ie. Warm up sets. Tracking each session will provide adequate feedback as there are no drastic changes in HIT rather small incremental changes being find exercises that work and do not. Find weaknesses, track growth in strength and adapt weight accordingly. In this program there is no which is better machines vs free weights. Each can have a purpose and be utilized. Machines can help with negatives, tempo and recovery, while free weights provide greater ranges of motion, targeting of more muscles and more variety of exercise. Recovery is between 3-4 days of rest where walking or light cardio can be done to speed up the recovery process. Each muscle group will be targeted every 6-7 days providing adequate rebuilding time for the muscles to grow stronger. Routine is a huge point of emphasis in fitness for moms.
Why HIT Training for Mom’s
Think about the life as a parent. No matter the age of the child one thing is taken up: time. Time cannot be reclaimed so there must be a structure in place. If workouts are too long or run out of time that doesn’t help so having a concise time frame and knowing how long workouts take can be a huge plus in scheduling them. Workouts spread throughout the week such as 5-6 days a week can add a level of fatigue. Working out 3-4 days per week eliminates that week in week out burn out. It allows for better structuring of days and weeks. 30 minute sessions allows not much of the day to be taken up. With these principles the lack of time has been eliminated along with burnout. Recovery being key and how sleep can be disrupted with children, work and many unexpected events in life it is paramount for proper recovery. By singling out 5-8 exercises per session having the program built out eliminates guess workout and the desire to try new things and not allow the adaptations to take place. Biggest takeaway is thinking goes out the window simply reaction to known factors and what is being learned in the gym. As a mom, HIT training provides structure, direction and proven results that have been shown throughout the decades.
HIT training for moms is simple, applicable and time friendly allowing levels of fitness for moms to progress at a steady rate. Now at days there are so many training philosophies, get fit quick schemes, supplements with outlandish claims. Leaving a tired empty feeling with empty pockets and no results to show for it or even having something resembling of a net gain. Take out the entire fluff figure what works and build off of what works. HIT training provides what is rarely talked about consistency, longevity and ultimately growing healthier year to year. This method of training allows for a better physique, more energy and the ability to be consistent. When properly designed this workout can sustain goals and avoid burn out for years. With the ability to manipulate rest the individual can have a flexible schedule without the guilt of moving or missing a session. HIT training is great for gaining lean mass or weight loss. It does not require long bouts of cardio as most moms are constantly on the move. Implementing this method into any fitness program for moms is a win. HIT training allows moms to put themselves first without the guilt of taking time away from them and their children.
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