HIRT: the new training modality you should be doing –

The HIIT (High Intensity Interval Training or High Intensity Interval Training) is one of those modalities that emerged a few years ago and in a very short time already dominated the entire fitness universe. And there’s a good reason for this: several studies point to the advantages of taking the body to its maximum for short intervals of time interspersed with rest intervals — including a recent survey that pointed it out as the best training approach for those who want to lose weight. “It is possible to burn up to about 300 calories per session”, explains the hard coach Thadeu Gomes.

But now a new modality, inspired by the first one, has come to compete for the top of the podium: HIRT.

Named one of the main trends for 2022, the High Intensity Resistance Training (High Intensity Endurance Training) is a type of training that everyone can benefit from (unlike HIIT, which has some disadvantages that we tell you below).

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WHAT IS HIRT

The fundamental principle of HIRT is not necessarily new:

It focuses on using short, intense bouts of strength training (done with a lot of effort and focus) followed by sufficient recovery time between sessions. In a HIRT-style session, you’ll do a series of strength exercises without rest, followed by a short recovery between blocks of work—think giant circuits, but with a more structured style.

“O HIRT brings strength training to HIIT, slowing things down and giving participants the ability to put more intention into their movements. Shape and strength become the focus while achieving a solid calorie burn,” he explains. Kate Kraschnefski, head of training at the Australian Institute of Fitness, which named HIRT one of the world’s top training trends in 2022.

In short, HIRT workouts should tax your muscles more than your lungs. You can focus on getting the right form and getting an effective workout that, moreover, lasts less than 30 minutes.

(Still confused? Keep reading because, at the end of this article, we give an example of HIRT training for you to understand better!)

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IIT X HIRT

We explain: HIIT can keep cortisol levels high if you don’t recover from workouts properly and give yourself enough time to rest between workouts — it’s best not to do more than 2 or 3 workouts a week, with 48 hours between workouts. they. Because of this, studies have linked the practice to a higher risk of death in people with heart disease.

In addition, HIIT, because it focuses on more repetitions and not necessarily on the form and posture of each movement, leaves you very susceptible to injuries.

Already, HIRT offers the same benefits of HIIT, but without its disadvantages. It reduces long-term stress on the body and allows you to maintain the same high level of performance from start to finish.

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BENEFITS OF HIRT

muscle growth:

HIRT’s typical resistance intervals fall into the ideal setting for building muscle: slow reps and/or high volume.

More strength:

Lifting weights is the best way to get stronger and this translates into your day-to-day life, making you more willing to carry groceries, for example.

Muscular endurance:

Training even improves the body’s ability to move for long periods. This increase in resistance is advantageous for those who practice other sports, such as running.

Less joint problems:

Unlike HIIT workouts, there are no explosive or high-impact exercises in HIRT workouts, so your knees can be more relaxed.

Bone strengthening:

Resistance training maintains bone density and is preventive against osteoporosis.

Reduced risk of disease:

Heart disease and type 2 diabetes are some of the conditions that have a lower risk with the practice of strength exercises such as HIRT.

Longer membership time:

A lot of people can’t sustain the habit of doing HIIT because it’s too intense. HIRT is easier to maintain in the long run.

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WHAT YOU NEED TO PRACTICE HIRT

Do you want to try? It is a workout that doesn’t require many things to be appreciated.

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The only downside to HIRT compared to HIIT is that it requires equipment more often.

You could do a HIRT workout without equipment, focusing on timing your movements (for example, performing squats with a very slow, 5-second descent), but you’ll find it easier to incorporate a variety of exercises if you have equipment. Also, you’ll get better results if you have some dumbbells, resistance bands or kettlebells handy.

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You need adequate but small space, as, unlike HIIT, you won’t need to jump or sprint. Think of a space you would be comfortable doing push-ups in.

HIRT workouts are short and efficient, not exceeding 30 minutes. Some even have just 10.

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HIRT TRAINING EXAMPLE

The following training can be done by people of any level. What will change is the size of the weight used. Remember to choose a dumbbell that really makes the exercises quite challenging for you.

HIRT training with dumbbells

Alternate every minute for 10 minutes:
Even minutes: 10 squats with dumbbells
Odd minutes: 10 dumbbell shoulder presses

How it works:

At the start of every even minute, perform your 10 squats. Then rest for the rest of the minute. Your rest could be 40 seconds, it could be 15, depending on how fast you do the reps—but don’t do them too fast. Remember that the focus should be on proper form and quality of movement rather than speed.

At the beginning of the next minute, perform 10 developments.

By the end of this workout, you will have completed five sets of 10 squats and five sets of 10 presses in just 10 minutes.

Buy dumbbells for this workout.

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This article is part of the January/2022 special, which includes the following articles:

From surfing to life: how Isabella Fiorentino looks to the future

HIRT: the new workout mod you should be doing

Seasonal diet: believe me, you should change your diet according to the season

Super guide on bangs: everything you need to know to change without a look

Check out the other articles in this special here.