If you've ever felt like you are putting for hours at the gym without the result you want, you are not alone. As coaches and students, I have helped hundreds of customers who have struggling a certain problem until we suggest High Violence Training (hit).

I also experienced his own power. Not only I just keep the strength and health of my heart, improving the body, and mental focus.

Since then, I have helped a few clients from a busy parent with an older adult - reached this way using this method using this method. And the best part? Science supports it up.

In this article, I will walk to you through high strength training. Researchers said, and how you can apply safely and effectively

What is high violence training (hit)?

Higherly violence training is a way to exercise the switch Short explosion of efforts strongly Lead Brief recovery period. It can be associated with cardio, Strength trainingOr a combination of both. You may know it by another name, namely hiit (Higher interval training), HIRT (High Violence Training), TabataOr Circular exerciseBut the principle is the same: hard work, restore briefly, and repeat.

Main Features of Hit:

• Work period: 20-45 seconds of the maximum or closest man
• Holiday period: 10-90 seconds of complete rest or low-force movement
• Peach: Typically 15 to 30 minutes all
• Frequency: 2-4 times a week depending on violence

Example of correct exercise:

• Weighing cycle (eg, squats, burpees, Push-UPS)
• Sprint intervalals in tracking or bicycle
• KetttleBell switch in a scheduled set
• Rowing machine sprints
• Icersets Strength with a short rest (eg, dumbubeell thrusters + jump Lungges)

Why hit: the scientist behind sweat

At its core, hit your power Anaerobic Power SystemWhich allows your body to work without mental referee during short-breaking. This method forced your muscle and cardiovascular system to adjust fast, creating long and long-term effects.

Related Science Mechanism:

1. EPOC (excess oxygen consumption)

After a meeting with hitting, your body works overtime to restore oxygen, and repair muscle tissue. This carefully exercising is known as known as The effects after-Can burns energy for Up to 24-48 hours After your conference is over.

2. Improved mitochondrial density

Push your cells produce mitochondria-the Powerhouse the body. This will help your ability to show talent and improvement to endurance all the time.

3. Improve the sensivity of insulin

Hit the blood controls the blood sugar to type 2 diabetes and improve the way your body uses flour for energy.

4. Hormone response

High attempt attempt Hormones Growth hormone, testosteroneAnd YearWhich plays a role in fat oxide and muscle repair.

5. Improved the cardigmastery

Hit Vo₂ MaxImportant measures of the Copy capacity, faster than a steady cardio.

.. muscle recruitment of muscle fiber

It stimulates Quick muscle fiberWhich is important for powers, strength, strength, and speed development.

Real Research: Evidence-based utility of hitting

One of the most accused studies in research is from Dr. Martin Matin And his team at McMass University.

1. Please hit vs. Traditional cardio: Education Summary

In the published study in Journal of Physics (2006)Comparison researchers:

• Sprint distance training: 3 parts per week, each time of life ~ 20 minutes
• Patience training: 5 Sections per week, 40-60 minutes each

After Two weeksBoth groups have shown Similar improvements In:

• Muscle oxhidative capacity
• The sensitivity of insulin
• Exercise action

2. The health of fat and health in the food burning

In 2012 studying 2012 Review obeseResearchers Analyze the experiment several times and found that hit More effective than the moderate intensive cardio For reduction Abdominal fat And update The sensitivity of insulin.

3. Cardiovascular Exercise and Vo₂ Max

A systematic review that is published in Sports (2014) found that High-force distance training has improved more vois Than Orthodox cardio, especially in sedentary adults.

4. A single pack = massive muscle growth

Although research indicates that a series generally leads to muscle growth, the muscle failure can also activate hypertrophy.

Summary: You can get Equivalent or better results In part of the time using high violence training.

Who should try to train high strength?

One of the best things about the beat is Identification. It is not just for a height athlete or athlete. I've been used successfully with:

✔ Who

• Use the options that have lower effects (eg, wall, wall, boosting push)
• Start with a longer rest

✔ Business specialist

• 20 minutes efficiency
• Minimum equipment

✔ Adult

• Bandwance or ByTweight hit
• Options with low effects that protect rhearts

✔ Weight loss customers

• Integrated with fat burning burns with muscle protection
• Make workouts engaged and efficient

Of course, it's wise to consult a doctor if you have heart disease, issue, or other medical condition before starting the new training program.

The utility benefits of high violence training

Let's break it down:

Instructions for safe and effective hit

1. Warm
   Make your body moving with a 5-10 minute movements before high attempts.
2. Retire the importance over speed
   Rushing through the reps can lead to injury. Focus on control, powerful movements.
3. At hydrated and fueled
   Ideal weight and diet-time weight can improve performance and restoration.
4. Recover polite
   The highest day to rest, movements, or light activities to avoid overlooking.

Sample begin-working starter (no device)

Perform each move for 30 seconds, then rest 30 seconds. Repeat the cycle 3 times.

1. Body Squats Weight
2. Push
3. Cask
4. Cliler (Slow pace)
5. Plan

Total Time: 15-20 minutes including warmth and Cooldown

Last thoughts: Effective without compromise

High Violence Training is more than trend - it is a Research, Support, how happened to the results Fitness work for real real-life real people. Whatever you are the starter that is looking for your workout or experienced driver in the cuttings to break the effective results without all the results.

I have used it personally. I saw it worked for customers in their early 20 years and 60s. And scientists support what I experienced: You can burn a lot, create more, and feel better in less time.

Refer to education and source

1. Gibala, MJ, et al. (2006). Bloody Duration Phase vs. Territory Training. Magazine Physics575 (3), 901-911. https://phy.org/101.1113/jphyiol.2006.112094
2. Keating, SE, et al. (2012). Effectiveness of high violence training on the loss of fat. Review obese13 (11), 928-944. https://KDOI.org/10.11/111/j.1467-789x.1100.00982.x
3. Weston, Ks, et al. (2014). The distance training with high strength of Vois Max updates. Sports44 (10), 1407-1417. https://pdoi.org/101,4007/s40279-0180-Z
4. Bud, na, et al. (2010). A single training efficiency. Use physiology, nutrition, and digestion. https://pubmed.ncbi.nci.nih.nih.govi.gov/20300012/