High-intensity exercise is gaining popularity. The terminology is, however, often confusing and misleading. The acronyms are similar, but there are some differences. This is Part 2 of a three part series,
HIIRT. High-intensity interval resistance training differs from HIIT in that it involves resistance training (obviously). HIIRT (unfortunately, in my opinion) is increasingly referred to as “Tabata” training in some gyms. Personally, I don’t think this is an appropriate label. In part, this is because the intensities involved in performing high-repetitions of resistance exercises safely cannot reach the levels required in the Tabata IE1 protocol. If there is an understanding that HIIRT exercise cannot be performed at the intensities necessary to stimulate significant improvement in VO2max, it is not without benefit. I suggest that it is best intended for affecting body composition rather than cardio.
HIIRT greatly stimulates the fat-burning response, leading to a sustained post-exercise energy expenditure. While the workout itself might not expend as many calories as more traditional cardio or HIIT, the resulting calories burned over the subsequent 24-48 hours (or, possibly, more) may lead to increased fat loss.
Unlike traditional weight training, HIIRT also does not stimulate significant muscle strength or muscle hypertrophy (though the loss of body fat might lead to an appearance increased muscle). One will see improved muscle endurance (along with some strength gains) and improved appearance.
HIIRT is no alternative to cardio or weight training, but it is a great supplement. Depending on the goals, HIIRT should be included is at least a couple exercise sessions per week. (More, if cardio is less of a goal and maintaining muscle mass while losing fat is important.)
Like HIIT, there is no ultimate HIIRT workout. Primarily, it involves cycles of high-intensity movements followed by a recovery period. These can be a prescribed number of repetitions or as many repetitions as possible (AMRAP) in a predetermined time period. The “Tabata” tag gets applied because the 20:10 (second) ratio is often applied. A name is just a name, but it is important to recognize that weighted movements (e.g., body-weight squats, burpees, etc.) cannot be perform to the necessary intensities (e.g., 170% VO2max without a substantial risk of injury.
Nearly any exercise can be incorporated into a HIIRT workout. Again, of key importance is the ability to maintain good technique throughout the sets. These exercises can involve body weight, dumbbells, barbells, kettlebells, sandbags, Bulgarian bags (my favorite), medicine balls, etc. There is great opportunity to be creative.
I’ll discuss the distinctions from HIRT more tomorrow. The differences are subtle. I prefer the different labels to express the intent of the exercise. HIIT emphasizes cardiorespiratory fitness, HIIRT emphasizes muscle endurance and body composition, and HIRT emphasizes muscle strength and hypertrophy (and thus body composition, as well). Thus, the exercises are also distinct. HIIT is performed with tradition aerobic exercise (e.g., treadmills, steppers, bikes, rowers, etc.), HIIRT is performed with fixed weights (i.e., the weight is not significantly changed from exercise to exercise), and HIRT is more traditional weight training performed as “super sets”.
There are an infinite number of ways to perform HIIRT. As mentioned, “Tabata” is common—a series of exercises (preferably whole body or complex movements) performed as eight (more or less) cycles of AMRAP to 20 seconds with a 10-second recovery. Eight cycles is 4 minutes, so 5 exercises, for example, is a solid 20-minute workout.
I have a “core 550” workout that I do with my Bulgarian bag that takes about 9 minutes. It involves 5 sets of 5 movements performed sequentially for 10 repetitions each (550 total reps). The “core” exercises are a front hinge (similar to a kettlebell swing), right and left side swings, and right and left spins. The “550”, however, can be done with any sequence of exercises (e.g., squats, presses, rows, pushups, lunges). Similar movements can be performed for time (AMRAP) or a fixed number of repetitions and sets. Rests are also predetermined.
Another HIIRT technique I like are “100’s”. I learned these years ago as part of my coach’s “Russian conditioning” (which, in hindsight, was a variation of HIIRT) in high school wrestling. We did them with pushups, but I have since done whole-body workout using a combination of bodyweight exercises, Bulgarian bag, and barbells/dumbbells. The “100’s” includes a series of movements for 3, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 3 repetitions (100 total). We did them with the captains leading and the team following—so the rest was as long as it took one to finish the set. My son informed me that they did a similar workout at the high school practice, the other day, where they ran the length of the mats and back between sets. Either way, it gets the heart going and the muscles thumping.
No one way of doing HIIRT is superior. Do what you like. Try different workouts. Workouts can be short (8-12 minutes) or they can be long (40-60 minutes). Personally, I think the 20-30 minute range is ideal.
Be your best today; be better tomorrow.
Carpe momento!