By guest blogger, certified HIST personal trainer, Michael Hudson.
At the top of the list, in regards to components of fitness, strength needs to be the #1 priority. It needs to be done safely, so you can enjoy the benefits for years, even decades to come.
Exercise should serve to increase resistance to injury, NEVER to be the cause of an injury. Do a Google search about Cross Fit and the like and you will come across quite a few websites and blogs addressing why people STOP doing Cross Fit. They are being hurt and injured literally left and right.
I admit, that I am perplexed, as to why the majority of people continue to believe, that large amounts of time are required, in order to achieve a significant benefit from strength training. An hour a day or more is not necessary. With a basic strength program, you can achieve tremendous benefits in 60-90 minutes through the week; not each day.
The more intense you exercise, (with safety in mind) the less you require. It is not, that you should exercise less, it is mandatory that you curtail the amount so you achieve the benefits,
HIST (high intensity strength training) will complement and serve to improve your sport and recreational activities. An increase in strength will carry over to your chosen sport, recreational as well as your every day physical activities. A stronger athlete is a better athlete.
HIST also has positive benefits for:
• Insulin sensitivity and blood sugar issues. Glycogen (glucose stored the skeletal muscles and liver) is the fuel for short and intense training. HIST is a way to "eat up" that excess glucose. The majority eat too much sugar anyway.
By NOT consuming excess sugar in the diet and participating in a HIST program, you have THE way to control blood sugar issues.
Osteoporosis is an issue, which strength training can and does help. It is a safe way to target skeletal muscle, which in turns has a positive effect on the supporting connective tissue and bone mass.
OK now... what is “it?”The answer is in the question. HIST is physical strength training, of which the effort (intensity of effort, to be very specific) is of a high degree.It places quality of exercise over quantity of exercise. It means - you exercise hard!! At the same time, you exercise with complete safety.HIST is not plyometrics, Crossfit or anything explosive. (read - potentially dangerous)
HIST is not a program per se, rather it is a guideline to follow, be it months, years or decades.
On the average it is conducted once or twice a week, or a better way to look at it is to use HIST every 4 or 5 days, while you live a life in between.
It is hard to describe it. HIST is something that really needs to be seen being performed by someone well versed in it or better still, to feel it yourself.
There is nothing to be apprehensive of. I will frequently say to people, “If you’ve gone through a really good HIST session, you will know that you worked out. However you will not be wiped out.”
There are TOO many benefits of HIST, to pass it up.