10 power reasons: Why high-intensity training will change your life

Finding time to exercise can be difficult these days. High intensity training (HIT) and high intensity interval training (HIIT) offer a quick way to get fit. These workouts involve short, intense training sessions followed by breaks. Athletes and fitness fans love HIT for quick results. Let's find out why HIT can change your life.

1. What is high intensity training?

High-intensity training (HIT) involves short, hard workouts. Instead of long sessions, HIT aims to fatigue your muscles quickly. Pioneers like Arthur Jones and Mike Mentzer popularized the idea that it's the effort, not the length of the workout, that matters. HIT exercises push you to your limits and lead to muscle failure. This method combines effort and rest, usually in a 1:1 or 2:1 ratio of work to rest. Techniques such as forced repetitions and supersets are common.

HIIT is a type of HIT that alternates intense exercises with short breaks. It is popular worldwide for adapting to different fitness levels and improving strength and cardio. For example, sprint for 30 seconds and then walk for 30 seconds. These workouts can be a quick Tabata or a longer 40-minute session.

2 The benefits of high intensity training

High-intensity interval training offers many benefits for your body and health. Here are the ten best reasons to give HIIT a try:

1. Efficiency: HIIT fits into short periods of time and offers great benefits in 15-30 minutes. This makes it perfect for busy people who want to exercise effectively. HIIT can burn the same calories as a relaxed cardio workout in almost half the time.
2. Increased fat burning: HIIT boosts the metabolism and burns fat. The afterburn effect ensures that calories are burned long after the workout, even up to 24 hours. The afterburn effect lasts 24 to 72 hours after training.
3. Improved cardiovascular fitness: HIIT increases VO2 maximum performance and thus improves heart health and endurance.
4. Muscle mass and strength gain: HIIT builds muscle and strength. It uses fast-twitch fibers to promote strength and fat burning. Every 5-7 days of training is enough to build muscle and increase strength.
5. Versatile and adaptable: You can adapt HIIT for all sports and fitness levels, train with equipment or just with your own body weight.
6. Improved insulin sensitivity: HIIT helps regulate blood sugar and can reduce the risk of type 2 diabetes.
7. Increased mental resilience: HIIT is challenging and builds mental strength so that you can overcome your limits.
8. Reduction of boredom: The variety of HIIT makes training exciting, unlike a regular workout.
9. Supports heart health: HIIT strengthens heart function and reduces the risk of heart disease more effectively than conventional cardio training.
10. Time-efficient muscle recovery: HIT allows the muscles to recover and grow between training sessions, which reduces the risk of injury. 50% of the training success depends on the recovery time.

3. how to incorporate high intensity training

Plan carefully to get the best results and avoid injury. Find out how to get started with HIIT here:

Gradually the

Start with HIIT once a week. Once you get used to it, you can increase it to two or three times a week. Listen to your body when it needs rest. 

We do not recommend more than 3 times a week.

Then you'd better do Pilates or Yoga as a supplement. 

Structure your training sessions

• Warm up: Start with 10-15 minutes of light endurance training. This will prepare your body and prevent injuries.
• Interval phase: Alternate intensive exercises (20-60 seconds) with recovery phases (10-30 seconds). Do this for 20-30 minutes.
• Cool-Down: End the workout with 5-10 minutes of stretching. Help your body to return to normal.

Choose your exercises

Use exercises that work multiple muscles. Burpees, high knees and kettlebells can all be part of a HIIT session.

Balance with strength training

Combine HIIT with strength training for all-round fitness. Compound exercises build strength and improve function.

Assess your progress

Check your heart rate and recovery times. Try to increase the intensity or length of the intervals over time.

High-intensity training courses in Zurich

There are many HIT and HIIT classes for all fitness levels in Zurich. They offer expert guidance for safe and effective workouts. Ask local gyms about group classes or personal training. 

Of course, we at Templeshape also offer you corresponding lessons. 

Nutrition and recovery

Good nutrition and recovery are key. Consume carbohydrates and proteins to provide your muscles with energy. After training, you should focus on proteins for muscle building. Get enough sleep, drink plenty of water and try to recover with meditation or yoga.

Incorporating high-intensity training into your daily routine can change your life. It's time-saving, versatile and suitable for anyone who is ready to push their limits. Consistency, recovery and a good Nutrition are important.