High Intensity Training
At TruFIT, the true name of the game is high intensity training, wrapped into a custom program that FITS you and your lifestyle. Although, the “FIT” portion of TruFIT stands for “full intensity training” we believe that this program is so personalized, it just FITs into every aspect of your life. This incredibly effective exercise regiment utilizes slow motion strength training which targets muscles throughout your entire body, and best of all its extremely safe, so there’s no potential for injury. TruFIT is not a one-size fits all program, its tailored to you, your goals, your body and your needs. Best yet, you usually don’t sweat with this methodology, so if you’re a busy professional with limited time, this exercise program gets you in and out of the TruFIT facility with a workout that can be done in your business apparel and only requires 30 minutes of your time once or twice a week.
Build Strength with High Intensity Training Routines
High intensity weight training is a form of increasing resistance exercise identified by a high level of effort and reasonably short and infrequent workouts, instead of typical training methods consisting of low to moderate levels of effort and more lengthy, more frequent workouts. Nautilus founder Arthur Jones helped define and universalize high intensity training in the 1970’s, often summarizing the general philosophy as “… train harder, but train briefer” or “… train harder, but train less often”.
Train Harder … More Intense
One of the most fundamental principles of exercise is overload. In order to stimulate increases in muscular strength and size you must require a demand on the muscles that is more significant than they accustomed to. The more challenging, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.
During high intensity training exercises are typically performed with all-out effort until it is impossible to perform another repetition in good form. While training to muscular failure is not necessary to stimulate increases in muscular strength and size, it ensures one has done all they can for that purpose. Some people believe regularly training to muscular failure is too stressful on the body– specifically the central nervous system– however this is not a problem as long as the volume and frequency of training are not excessive.
High intensity training methods vary when it come to the specific style, speed, and number of repetitions performed, as well as the number of exercises and frequency of workouts, but all emphasize working as hard as possible.
But Train Briefer…Shorter Workouts
There is an inverse relationship between the intensity and the volume of exercise a person can perform. The greater the effort put into a workout, the shorter the workout must be to avoid overstressing the body. High intensity training workouts typically require around 30 minutes, and some “consolidation routines” may take fewer than 10 minutes to complete.
The appropriate amount of exercise varies significantly between individuals based on genetics, age, and lifestyle factors such as quality and amount of nutrition and rest, in addition to the specific training goals. Athletes or trainees with physically demanding jobs or lifestyles must also balance their training volume against the amount of other physically demanding activities they perform to avoid overtraining.
Train Less Often…1 or 2 workouts a week!
Full Intensity Workouts place a significant amount of what is perceived as stress on the body. Exercising too frequently, without allowing the body adequate time between workouts to recover, will eventually result in overtraining and a absence of progress.
The majority of people on a full intensity training program should not train more than three non-consecutive days per week. More advanced trainees working at a much higher level of intensity or older trainees and others who don’t recover as quickly may get better results training even less frequently. Most high intensity training methods involve a starting frequency of two or three workouts per week, which may be adjusted depending on the trainees’ progress.
Overall Spend Less Time in the Gym through High Intensity Training for Weight Loss
High intensity training workouts expend short periods of all-out strength interspersed by times of subdued or modest exercise. In the process, you briefly push your body’s muscles above their normal level. The increased exertion breaks down glycogen in muscle cells. This results in glucose in your muscle cells, which is then broken down through glycolysis to react with oxygen, producing the final products of carbon dioxide, water and energy. In short, you burn calories. And, you do a better job of it, because your body takes more time to recover, thereby using up additional fuel in your body, such as fat cells. And since the stimulus is that more of a neurological one vs. a physical trauma to the muscle (like you get through typical strength training), the body releases more of the growth hormone and therefore is more efficient at building muscle which in fact builds your metabolism.
General Guidelines for Full Intensity Training
The following are general guidelines for high intensity training. Remember the specific volume and frequency of training and exercise selection should be modified to suit the individual, according to level of conditioning, response to exercise, and goals.
1. Beginners should perform no more than three workouts per week on non-consecutive days. Advanced trainees should work out less frequently, not more.
2. Do between two and twelve exercises addressing all major muscle groups. If a higher number is performed, limit the total number of compound/large muscle group movements to no more than half the exercises performed.
3. Only one set per exercise done to momentary fatigue, this stimulates the growth hormone.
4. The number of repetitions is not important; we simply time how long you are on the machine. Anything longer than 3 minutes gets an increase in weight.
5. Progression: Increase the resistance used during an exercise by approximately five percent whenever you are able to complete the highest number of your repetition range in strict form.
6. The Speed of Motion is the most important: Move slowly enough to maintain strict control over the movement, we allot for a cadence of anywhere between 8-12 seconds in the positive motion and 8-12 seconds in the negative, avoiding any fast, jerky, inconsistent movements.
7. Range of Motion: Use a full range of muscle and joint function.
Receive Quality Results through TruFit’s High Intensity Training Center
The key to TruFIT’s program is that by utilizing a slow motion high intensity exercise method, less time per week and month is spent with the exercising of a fitness plan and more time can be spent with your family or your job. It also means that you’re more dedicated to the process, because tangible results, such as more vitality and better health, are noticed. You can actually lose muscle mass when long, but moderate exercise training is employed. With high intensity strength training, you demand that the body builds and utilizes muscle, telling the body it can only afford to build more muscle in order to get through the workouts, therefore weight loss becomes a natural side effect, because the muscle burns so much fuel. The key to this kind of training is to push your body’s muscles beyond what seems to be the upper limit, pushing your fitness threshold each and every time you workout.
TruFIT’s program involves full intensity training that’s custom crafted to fit you and your body. It includes a full assessment with the FIT START, and a detailed FIT PLAN that will conclude your FIT CYCLE. Some body types will need detoxification in order to function at their fullest. , and we can’t stress how important nutrition is in a lifestyle, you can workout all you want, but without the appropriate nutrition your body will not see the true potential of health and fitness. TruFIT’s nutritional program is adopted to FIT your personal circumstances by including particular types of nutrition to produce the best FIT for you and to better help you keep in trim shape.
The effective, slow motion resistance training from TruFit will absolutely allow you to see changes in your overall health and well being, from improved strength, vitality, increased energy, higher metabolism, better sleep, and happier lifestyle which all lead to perfect health. These are just the result of only a 30 minutes a week workout, the best time investment you have. More to the point, your muscles don’t shrivel. Instead, they gain and grow in strength. Moreover, fat loss is accomplished. Your bones are sturdier and you diminish the possibilities of injuries, along with bodily aches and pains.
You’ll enjoy the use of TruFIT’s Certified Instructors, who are knowledgeable and understanding of how you want to be trained, keeping your goals in mind each step of the way. They keep you accountable to your FIT PLAN and adherent to your wants and needs. You will progress better in their climate-controlled setting with the newest and greatest Nautilus workout equipment. Your progress is consistently monitored with check-in evaluations which can also monitor weight, measurements and body fat content. Progress reports and specific charting keep you and your trainer up to speed on your program. Also, comprehensive nutrition and dieting ideas give you lasting and thorough weight loss. Try out our high intensity training program today, what do you have to lose… besides fat!!