Need another reason to add either HIIT or HIRT into your workout routine?

A university study has concluded that a combination of cross training and strength training produces the same strength adaptations as strength training alone, while also eliciting the wonderful benefits of cardiovascular conditioning.

Conditioning

In the study there were 3 groups:

1. Control
2. Resistance Training Only
3. Resistance and Cross Training

The study lasted 16 weeks and was tested on 38 sedentary, apparently healthy males (25 yr +/- 8 mo).

At then end of the 16 weeks, there was no change in the control group, but researchers found equal strength gains in the Resistance Training, and Resistance plus Cross Training groups. For those two groups, the two distinct training styles produced equal gains in strength development.

This is great news for people who enjoy conditioning drills.

My only problem was that the study was conducted with sedentary males, rather than trained athletes or at least experienced weight lifters. This leads me to the question the effectiveness of conditioning in conjunction with resistance training for non-beginners.

When I go back and look at myself and the people whom I have trained, I often see even better results in athletes who combine conditioning with resistance training. This leads me to believe that everyone can benefit from adding cardiovascular work to their resistance training program.

Those who choose to use resistance training alone often end up out of shape, poorly conditioned for daily activity, slower performance, tend to have higher bodyfat, are less flexible, and more prone to injury. Given these observations, I definitely support using HIIT and/or HIRT with a regular resistance training program.

What does this mean to you?

It means that starting today you should change your workout routine to add at least 2 HIIT sessions per week so that when you hit age 60 your internal systems will still function at a high level.

It also means that you can substitute regular full body resistance training with a HIRT workout or two or three.

How should you integrate HIIT and HIRT?

Assuming you want to include traditional resistance training with HIIT and HIRT, I guarantee you one hell of a week. HIRT workouts can generally replace traditional weight training.

Here is a sample HIIT/HIRT/Strength routine for someone who wants to get in better cardiovascular shape, lose some fat, but still prioritize strength gains.

Day 1: 45 minutes of full body resistance training
goal – maximal strength resistance training

Day 2: 25 minutes of HIIT
goal – maximal intensity cardiovascular training

Day 3: 45 minutes of HIRT
goal – maximal intensity resistance and endurance training

Day 4: 25 minutes of HIIT
goal – maximal intensity cardiovascular training

Day 5: 45 minutes of full body resistance training
goal – maximal strength resistance training

You could replace the HIRT workout on day 3 with a traditional full body resistance training routine if you care more about strength gains than fat loss.

Creating Your Own Routine

• In order to piece together a HIIT training session, read: What is HIIT?
• In order to piece together a HIRT training session, read: What is HIRT?
• For more about full body resistance training, read the full body workout routine.

Resources:

Shaw, BS, Shaw, I, and Brown, GA. Comparison of Resistance and Concurrent Resistance and Endurance Training Regimes in the Development of Strength. J Strength Cond Res. 2009 Nov 6.

LOSE FAT FAST with the Project Swole Three Step Full Body Weight Loss Plan. Combine the supplement plan with a full body fat loss exercise routine for record breaking fat loss results!

Step #1 Acai Berry Detox Get a Free Trial or Buy a Full Bottle
Step #2 Colon Cleanse Get a Free Trial or Buy a Full Bottle
Step #3 Fat Loss Routine: full body fat loss for men or full body fat loss for women

BUILD MUSCLE FAST with the Project Swole Three Step Muscle Gain Plan. Max out your muscle gain potential with two great supplements and the ground-breaking Werewolf Training routines!

Step #1 Xtreme NO (Nitric Oxide) Get a Free Trial or Buy a Full Bottle
Step #2 HGH Energizer Get a Free Trial or Buy a Full Bottle
Step #3 Werewolf Training Routine: for building muscle or for building strength

Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

If you like this post please subscribe to updates with Feedburner.

Related posts:

1. MMA Backyard Conditioning Workouts
2. How Many Reps Should You Do?
3. The 300 Workout for Total Body Conditioning
4. A 3×5 Approach to Strength Training
5. How to Build Muscle Mass Fast with Kaatsu Training

Tags: build muscle, fat loss, fitness, lose weight, training, weight lifting, weight loss, Weight Training, weightlifting, Workout Routines

This entry was posted on Tuesday, November 24th, 2009 at 12:39 pm and is filed under Conditioning, Weight Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.