you select exercises for your High Intensity Training workout routine that are involved in a particular sport or activity and if you follow one of my basic High Intensity Training rules.
Proper High Intensity Training should help you to avoid injury not cause injury. Yet today, more athletes and fitness enthusiasts incorporate fast, explosive strength training techniques in their routines at the risk of serious permanent injury.
Remember, there is a difference in “building strength and demonstrating strength”.
Strength increases are stimulated by High Intensity Training and only by High Intensity Training. Remember, to be effective, your High Intensity Training exercise must place demands on your muscles in order to provide muscle growth stimulation. Muscle growth stimulation is achieved by High Intensity Training exercises that are completed when you go to momentary muscular failure.
Whether you are a fitness enthusiast or a competitive athlete, follow one my High Intensity Training basic rules to avoid and prevent injury:
You should not ever attempt to lift as much weight as possible for a single maximum repetition in your High Intensity Training workout. This is because the single maximum lift places excess stress on your muscles, tendons, ligaments, joints, and bones in great danger of injury and (2) contributes little to building maximum strength and size. My general rule is that if I am performing my regular positive/negative High Intensity Training routine, I use my regular resistance (weights) and my rep count will be: (1) 2 to 3 seconds to lift or push the resistance and (2) 3 to 4 seconds to lower the resistance. However, when I slow the rep cadence down to 10 or more seconds, I use a “trail and error” method and reduce my resistance (weights) by first 5% or 10% first and then adjust the weight on my exercise machine or conventional barbell or dumbbell and record the weight. This proven Proper Strength Training method has reduced the potential for injury and protects my joints, ligaments & tendons, and muscles long term and it will work for you. By using this formula and reducing my resistance, I have protected my body and remained injury free and strong for almost four decades of High Intensity Training regular weekly exercise. And isn’t that what it is all about-staying injury free plus getting stronger as you push your body to the limit with High Intensity Training?
So for your High Intensity Training workout, leave the “1 Rep Max” and “Ballistic” style of training to the competitive weight lifters.
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Jim Flanagan created Proper Strength Training as a source for individuals who want to learn how to safely get in great shape and stay in great shape without spending one minute longer working out than necessary. Please sign up for FREE updates and Proper Strength Training tips and to become part of a thriving community that is working together to improve their overall health and fitness levels. You can sign up by simply entering your name and primary email address at the top right corner of this page.
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Tags: high intensity strength training, high intensity training, High Intensity Workouts, High Intenstiy Training Workout, HIIT
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