In today's overscheduled world, most people can only find two or three days a week to work out. If you can work out only three days a week or less, your best bet is to use a full-body workout so that you can experience the greatest gains in your fitness level.
HIT
HIT stands for high-intensity training. Classically, HIT calls for one set of high-intensity reps that result in muscle failure. High-intensity training was originally designed to be completed on selectorized weight machines, but the theory has recently been used in programs that utilize free weights as well. HIT claims to cause increased muscle mass with a lower incidence of injury. In addition to causing muscular adaptation, the greatest benefit to completing HIT is that if can be done in a short amount of time. High-intensity training is also a great way for novice weightlifters to advance because it can be completed using machines.
Functional Training
Functional training has recently become a more popular form of training. Functional training uses activities and movement patterns similar to those used in actual daily-life activities to stress the body and cause adaptations. Functional training was originally born out of the field of physical therapy but has now been adapted for the use of all individuals. Functional training stresses not the strength of an individual but rather the flexibility, balance and coordination of the individual, which is why athletes are increasingly turning to this kind of training. In addition to the physical improvements functional training causes, another benefit of this kind of workout is that little to no equipment is needed.
Circuit Training
Circuit training is characterized by the quick transition from one exercise to the next with very little break between them. This quick transition requires the heart rate to remain high, which then adds the element of cardiovascular training. In circuit training, one set of each exercise is completed before moving onto the second set of each exercise. Typically two to three circuits are completed. Circuit training has found particular popularity among groups because many individuals can be involved in the session without increasing the time needed in the workout.
References
- "The New High Intensity Training: The Best Muscle-Building System You've Never Tried"; Ellington Darden, Ph.D.; 2004
- "Functional Training for Sports"; Michael Boyle; 2003
- "Save Time With Circuit Training"; Lisa Wolfe; 2005
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