Tag Archives: HITT

Six Things Holding You Back at the Gym

Also entitled, the 20% things that prevent 80% of your results.

This is the short-form version of the things I see on a regular basis that explain why people tell me they don’t have time to exercise.

1) Long Slow Distance Cardio (LSD)

If you’re an endurance athlete, this makes sense, you need to put in a certain amount of mileage to perform well, but not at the sake of ignoring other good training tactics like weight/strength training and technique training. Simply getting your distance in, is not the answer to improving performance, yet so many endurance athletes make this mistake. You also need technique work, mental training, mobility training and speed work.

If you’re not an high-level endurance athlete, then I recommend high-intensity interval training (HITT) over LSD any day. You can get similar health benefits, cardiovascular improvements and weight loss in 1/3 the total time spent. You’ll also do much less actual work (just at a higher intensity) during that time, because you get to rest in between. You’ll also take your body outside of it’s comfort zone, simulating more adaptation down the road.

**Note: If you are new to training, work your way up to HITT with the typical walk/run work approach. It works on any piece of cardiovascular equipment and is actually a type of interval training anyway. Get your mechanics/technique checked too. I highly recommend an interval protocol (you can use a piece of gym equipment if you must, I’d go with the rower, bike or incline treadmill if you must) of 15 seconds hard, 45 seconds easy to start before you work your way up to anything else. By week 8-12, you should be able to up the intensity quite a bit. Continue reading Six Things Holding You Back at the Gym