Strength Training 203: HIT or not to HIT, that is the question.
I just read "Maximize Your Training", edited by Matt Brzycki. Below is a portion I found interesting from the section "Blueprint for motivation: Theory and applications for exercise training" by Richard Winett, Jessica Whiteley, Liza Rovniak, Daniel Galper, and Kristi Graves:
"In the reciprocal influence process between self-efficacy and behavior, how we interpret our accomplishments is also critical. For instance, goals may be achieved through such extraordinary efforts that self-efficacy may be decreased. In this case it will be difficult to accomplish the same feats again, let alone surpass them. Goal attainment may be too easy, which can enhance self-efficacy but in a distorted way. The skillful athlete, exerciser, and coach set up a series of challenges but reachable goals and know how to leave some challenges for the next time."
(Below is the part that really hit home for me.)
"Indeed, self-efficacy is likely to decrease if an endurance or strength feat was accomplished through a "near-death" workout experience, and it is a sure way to terminate an athletic and exercise career. This chapter's lead author recalls how he has learned to just slightly exceed what he accomplished in the previous training session, rather than striving for heroic efforts that beg the question of what will be the encore."
So why did I post this article? For me (and your results may vary), I feel and look more fit, athletic, and healthy by NOT training exclusively by the HIT method. This applies to weight training and endurance/cardio training. Here's why:
1. Weight training: Training the HIT method, I need more rest days to recover between workouts. Consequently, I must train less frequently, which means I burn fewer calories per week, which leads to carrying extra unwanted body fat. Sure, I want to be very strong, but I don't want the extra body fat. Also, my self-efficacy is decreased by training via the HIT method. This is due to the fact that I honestly do train "near-death" to either increase my reps or weight used in my resistance training.
2. Endurance/cardio training: Here's my thought - You shouldn't train for a marathon by only running marathons. You would burn out and also need more time to recover between training. Again, this would also lead to carrying unwanted body fat since you must train less frequently. I don't run marathons, but I do like to run or bike for 20 minutes at a shot. If I followed the HIT method, I believe that it would mean that I go "all out" each time I perform my 20 min cardio training. For example, I run for 20 min. and record my distance. By following the progressive overload HIT method, it would mean that I should attempt to increase my distance covered the next time I run for 20 min. Do you see where I am going with this example? Eventually, I will get to a point in time that I must exhibit "near-death" performance to break my 20 min. distance record.
I don't know about you, but for me, I surely do not want to go through this type of training each time I run. Would you (honestly)? Also, I would be so drained from this type of training that I would need much recovery time before I ran again. This type of training provides less opportunity to burn calories, which leads me to looking unfit, unathletic, and feeling unhealthy.
So what's my point? Well, for starters, let me state again that this pertains to me only. Your results may vary. But again, I suspect that there will be many who read this that can relate to me, including you.
1. My resistance training: I prefer the volume approach, but not the insane mega-sets you see in the bodybuilder magazines. I do use HIT, but not exclusively in my training.
2. Endurance/cardio training: I run or bike for 20 min. at a shot. I do record my distance covered. However, I do not try to kill myself just to break my record each time a run. But if I feel really good that day, I'll kill myself to try to break my record. I usually attempt this once or twice a month, depending on how I feel.
So in closing, yes, my goal is to be much stronger than my opponent, move heavier weights, get big muscles, and to run faster. I'm very competitive. However, I also want to look fit/athletic (low body fat) and feel healthy (mentally and physically). In my personal experiences, training exclusively via the progressive overload HIT method isn't the answer. Again, your results may vary.