High Intensity 4 Week Transformation Plan Fitness. RX for Women. By Thomas Fahey, Ed. D. and Jaime Baird. Recommendations for Resistance Training Exercise ACSM 1995 summarized with ExRxs notes in parenthesis Perform a minimum of 8 to 10 exercises that train the. All of these indoor cycling training programs have in common that they are timesaving and specific for either aerobic or anaerobic endurance. If youre looking for an incredibly effective fat burning workout, youre in the right place. Not only is high intensity interval training workout one of the fastest. Screenshot-2014-06-20-09.03.54.png' alt='High Intensity Weight Training Programs' title='High Intensity Weight Training Programs' />Do you still need to tone up and blast fat before summer hits Luckily, breakthroughs in sports science make it possible to see results fast. High intensity, explosive training HIET is the key to quickly taking your fitness to the next level with increased aerobic capacity, lean muscle, power and fat loss. HIET turns on biochemical pathways that mobilize fat burning hormones to give you that lean, athletic look. This type of training is tough, but it will produce results. Combine high intensity training with protein and amino acids and you will make faster progress than you thought possible. Luckily, IFBB Pro Bikini Justine Munro is here to help us meet this goal. Give this four week plan a try and you can experience a transformation by summer What is HIET HIET involves three sets of 1. The program is supplemented with high intensity interval training HIIT that involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill or track. HIET and HIIT programs are exhausting and difficult. Unlike other programs, you can see positive changes in a matter of weeks. High Intensity Weight Training Programs' title='High Intensity Weight Training Programs' />The program works if you are willing to work hard and put in the effort The Science Behind High intensity Explosive Training. HIET can increase lean muscle at an incredibly fast rate. Canadian researchers, led by Tim Shepstone, found that high speed training increased muscle cross sectional area and the size of fast twitch motor units muscle fibers and their nerve better than slow speed training. High speed contractions caused greater disruption at the cell level, which promoted muscle protein synthesis. High Intensity Weight Training Programs' title='High Intensity Weight Training Programs' />The Hero 90 Day High Intensity Exercise Program is hardest program in the HASfit workout series. The FREE 90 day advanced workout plan at home is great for both men. Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of. We are beginning to understand why high intensity explosive training works so well. HIET creates high levels of metabolic stress that include the release of inflammatory chemicals such as prostaglandins and free radicals i. Cell damage from these chemicals stimulates protein synthesis. HIET programs also promote weight loss. Many recent studies have shown the power of high intensity interval training for increasing metabolic rate and reducing body fat. HIET workouts are consistent with the kinds of exercises that produced rapid weight loss while maintaining lean muscle. The combination of explosive weight training and high intensity interval training triggers rapid fat loss. THE PROGRAMThe program involves interval training two to three days per week and weight training three days per week. MAXWORKOUTCLUB. COM HighIntensity Workouts That Get You Lean Ripped FAST. Cardio Get The Benefits Of Cardio In A Fraction Of The Time Heres some good news if youre pressed for time Research shows that very short, highintensity workouts. Find more programs articles and videos at Bodybuilding. For best effect, do intervals and weights on separate days. Interval training Practice HIIT on an elliptical trainer, stationary bike or treadmill two to three days per week for 1. Sprint for 3. 0 to 6. Each workout, do six to 1. Sprints can also be performed in a safe location outdoors. As an option, substitute one of the above HIIT cardio sessions with a plyometric sessionperform an explosive plyometric move for 2. You can do one or all three suggested moves in each session. High intensity Explosive Training Choose eight exercises per workout from the following list. Do three sets of 1. Use a weight that allows you to complete the sets with some difficulty 7. Use good form for each exercise but try to perform each rep explosively. Each workout should contain two of the leg exercises, at least one ab exercise, one chest, one shoulder exercise, one back exercise and two arm exercises. Switch up the movements each workout try to include most of these exercises into your workout each week. CLICK TO PRINTExercise Descriptions. Legs. Romanian Deadlift. Begin standing with feet about shoulder width. With a slight bend in the knee and a straight back, push your glutes backwards and hinge at the hips to lower your body down to grasp the bar just outside your legs. Look straight ahead as you drive your hips forward to lift the barbell. Squeeze your glutes at the top of the movement, then lower the barbell back to the floor, keeping the weight close to your shins. Smith Machine Squat. Position the bar on your upper trap muscles. Stand with feet shoulder width apart and toes turned out slightly. Keeping your abs tight, head up and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position. Smith Machine Stationary Lunge. Position the bar on shoulders and assume split stance. Lower into a lunge until the back knee almost touches the ground and then press back up. Be sure to keep your front knee behind your toes. Finish all reps on one side before moving on to the other. Leg Extensions. Sit on the bench and position your shins under the pads. Extend your knees until they are straight then return to the starting position. Lying Leg Curls. Lie facedown and place the bottom part of your lower leg underneath the pads. Flex your knees and drive your heels towards your butt and then return to the starting position. Leg Press. Place your feet on the platform and push your legs forcefully until they are nearly fully extended and then returned to the starting position. Abs. Stability Ball Pike. Assume the plank position with the tops of your feet elevated on the Swiss Ball. Tighten your core and legs for balance and stability. Engaging your abdominals, pull your feet toward your chest until your hips are close to being in line with your shoulders. Return to the starting position. Bicycle Crunch. Lie on the floor and place your hands lightly behind your head. Elevate and extend your right leg out straight and bring the left knee toward your chest. Simultaneously, cross your right elbow over to reach for the left knee. Repeat motion to the other side. Continue alternating the bicycling movement. Cable Crunches. Using the rope attachment, kneel in front of a cable with arms extended. Flex your trunk until your elbows touch the floor and then return to the starting position. Bench Leg Raises. Sit on the end of a bench with your legs extended in front of you. Grasping the side of the bench for support, lift your legs until they reach a 4. Shoulders. Barbell Upright Row. Hold a barbell with a narrow grip. Leading with the elbows, pull the weight to your collarbone, keeping traps relaxed. Return to the starting position. Dumbbell Shoulder Press. Hold dumbbells at shoulder height with your palms facing forward. Press the weight straight up until your arms are just short of straight. Lower and repeat. Lateral Raise. Hold dumbbells at your sides. Keeping the elbows slightly bent, raise each arm out to the side so that your elbows and wrists are at shoulder height. Return to starting position. Back. Lat Pulldown. Position your hands wide on a long bar. Using your lats, pull the bar down toward your upper chest. Release the weight. Be sure to keep a slight arch in your back but dont lean back. Smith Machine Row. Bend at the hips to lower chest to about a 4. Keeping your back straight and your head facing forward, draw the bar to your abdomen, initiating the movement from your back. Lower the weight down and repeat. Arms. Dumbbell Hammer Curl. Begin holding dumbbells at your sides with a neutral grip. Keeping your palms facing toward your body, curl the dumbbells up toward your shoulders and lower back to starting position. Close grip Triceps Press. Lying on a flat and using a narrow grip, hold a barbell over your chest. Keeping the elbows close to the body, lower the weight to the lower half of the chest and then press it back up. High Intensity Interval Training Leads Fitness Trends Survey. High Intensity Interval Training HIIT is forecast as next years most popular trend in fitness, according to a survey from American College of Sports Medicine ACSM. The fitness trends forecast was released today in the article Worldwide Survey of Fitness Trends for 2. The CREP Edition published in the NovemberDecember issue of ACSMs Health Fitness Journal. The survey is based on a survey of more than 4,0. High intensity interval training has been a consistently high ranking trend on the forecast in recent years, appearing in the top three since 2. Walter R. Thompson, Ph. Clive Barker`S Jericho Download Crack. D., FACSM, president of ACSM and the lead author of the survey and associate dean in the College of Education Human Development at Georgia State University in Atlanta. Even though survey respondents warned of a relatively higher risk of injury associated with HIIT, it continues to be very popular in gyms across the world. Survey respondents shared that some clients are reluctant to participate in HIIT due to perceived risks, and the fitness pros often shared those concerns. So, is HIIT dangerousHIIT offers participants a good workout that can be done without a lot of time or equipment, continued Thompson. Research shows that with proper precautions, like working with a certified personal trainer, HIIT can be a safe, effective and fun way to exercise. Now in its twelfth year, the survey helps the health and fitness industry make critical programming and business decisions. ACSM expanded this years survey to include partner organizations in the Coalition for the Registration of Exercise Professionals CREP, and the 4,0. The top 1. 0 fitness trends for 2. High Intensity Interval Training HIIT HIIT involves short bursts of activity followed by a short period of rest or recovery, these exercise programs are usually performed in less than 3. Group Training Group exercise instructors teach, lead and motivate individuals though intentionally designed group exercise classes. Group programs are designed to be motivational and effective for people at different fitness levels, with instructors using leadership techniques that help individuals in their classes achieve fitness goals. Wearable Technology includes fitness trackers, smart watches, heart rate monitors and GPS tracking devices. Body Weight Training Body weight training uses minimal equipment, making it more affordable. Not limited to just push ups and pull ups, this trend allows people to get back to the basics with fitness. Strength Training Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. The other essential components are aerobic exercise and flexibility. Educated and Experienced Fitness Professionals Given the large number of organizations offering health and fitness certifications, its important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies NCCA, such as those offered by ACSM. ACSM is one of the largest and most prestigious fitness certification organizations in the world. Yoga Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation. This includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others. German Driving License Theory Test. Personal Training More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age appropriate fitness programs to keep older adults healthy and active. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related. The full list of top 2. Worldwide Survey of Fitness Trends for 2.