High Intensity Interval Training (HIIT)

Today you experienced this HIIT Plan after sharing information from this article What is HIIT and how do I apply it. Now it's time to demonstrate your understanding of this training method.

Firstly, you completed Set 1 which you repeated twice.
1. Specificity - which specific muscles did you target? How do you know? Which specific energy system did you use? How do you know? Which specific fitness components did you target?
2. Intensity - explain the intensity level you had to work at for 45secs. Why do you think you had to keep moving (40-50% of max heart rate) during your 15 second rest between exercises and 90sec rest between sets.
3. What frequency is recommended for HITT ? Explain why.
4. What benefits can you gain from HIIT?

More Training Principles

Mane 9 o Hepetema

I have asked you to reflect upon the training principles of specificity, overload, recovery and adaptation. Today I would like you to consider other training principles.

 Using any of the articles you have stored and/or this NZIHF article Training Principles for Personal Training  I would like you to ensure you have the following in your blog:

Training method(s):

Goal you are working on in this session:

Which of the following training principles did you apply in this session (detail/explain HOW you applied the principle)

Variety, Individualisation,  Progressive Overload.

Why Nuitrition and Recovery Are An Important Component of Your Training Program

Day 2 of your training program and I continue to be impressed at the understanding being demonstrated in your exercise selections and HOW you are training to ensure you are targeting the specific muscle groups and specific fitness component. Today we examined what and when to eat post exercise. I would like you to read this article again How Muscles Get Big and respond to the questions.

1. How soon after your workout should you eat for greatest benefit and optimal results?

2. What types of food should you be eating?

3. How long should you allow between workouts (of the same muscle groups) and why?

Specificity and Overload in Your Training

Today you started your 2 week training to meet a personal goal. Although it takes a lot longer to achieve long term (chronic) physiological adaptations you will be able to see/feel if your training is progressing you toward your goal IF you apply the right training principles. Therefore, I would like you to respond to the prompts below to reflect upon  two training principles.

1. What goal/s did you train toward today?
2. Explain what your  method of training was today and how that method will promote the SPECIFIC physiological adaptations to enable you to meet your goal/s. Give an example.

3. An essential training principle you must apply is OVERLOAD. How did you apply overload?
Give an example.