Friday, September 26, 2008

Training Files: Maximum Intensity Training (MIT)

Scientists in Canada developed a ground-breaking training routine which makes building fitness and muscle tone in record time achievable. Short session of maximal intensity exercise (MIT) generates high level of fitness quickly. It is not about how long you do an exercise but how fast (the intensity) you do it. Their studies demonstrated the significance of high-intensity training for building aerobic capacity and endurance. Maximum Intensity Training (MIT) requires repeated short exercise session at 100 percent effort. MIT enhances muscle power, develops aerobic capacity, boosts metabolism and increases the ability to process fats, carbohydrates and proteins. The four component of this interval training are:

  1. Distance: or time of the exercise interval
  2. Repetition: the number of times the exercise is repeated
  3. Intensity: the speed of the exercise
  4. Rest: the time between exercise

MIT causes stunning results when you exercise for 30 seconds at 100 percent of maximum effort, 4 minutes rest between intervals. The long rest period is crucial because it permits complete recovery and guarantees that you do each repetitions at maximum intensity.
I put this training to the test by using an elliptical machine for 30 minutes with 8 sessions of sprinting at maximum effort for 30 seconds with rest period of 4 minutes. I have to say that I obtained amazing results. You do not have to stay for a long period of time on an equipment (elliptical machine or treadmill) just jogging or walking. 30 minutes is enough but you have to crank it up for 30 seconds with 4 minutes or so for recovery. Loves it!


justme said...

this sounds interesting, so i run as fast as possible, recover for 4 min, then keep alternating.

do you just keep going until you are tired?

how is this diff from HIIT?

Fitness Goddess said...

Great post! I will give it a try and let you know how it goes.

todoni said...

Justme- you do it for a certain period of time, you can do it for 30 min or 45 min. if you do it for 30 min then you will have 6-8 short sprinting sessions of 30 sec. sprint as fast as possible for 30 sec and recover for 4min, keep going like this for 30min or more. It is kinda the same as HIIT, except that w/ HIIT the recovering part is shorter.

fitness goddess- glad you like the post and please let me know how it working for you.