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There is an inverse relationship between how intensely and how long one can exercise. As a result, high-intensity workouts are generally kept brief. After a high-intensity workout, as with any workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in the HIT philosophy than in most other weight training methods. While many typical HIT programs comprise a single-set per exercise, tri-weekly, full-body workout, many variations exist in specific recommendations of set and exercise number, workout routines, volume and frequency of training. Most HIT advocates stress the use of controlled lifting speeds and strict form, with special attention paid to avoiding any bouncing, jerking, or yanking of the weight or machine movement arm during exercise. Technical HIT advice varies from lifting the weights smoothly and at a natural pace, to timing the lifts, peaking at hold and descent. In extreme cases, it may take up to 30 seconds to complete a single repetition.
A large number of skeptics dispute the methods and results claimed by HIT advocates. Some of the criticism asserts that HIT violates much conventional “wisdom” in weight training. There exists also a controversy related to the development of HIT and its originality. HIT enthusiast Arthur Jones in the early 1970s. So, in attempts to improve my exercise results, I designed and built a total of about twenty very sophisticated exercise machines, then believing that these were the first exercise machines ever built by anybody.
I did not copy Zander’s work and learned nothing from him, was not even aware of his work until long after I had made the same discoveries that he had made. Arthur Jones and his company and a crew of HIT advocates, the principles and concepts of HIT became popularized. A standard HIT cadence is usually 3-1-4-1. For clarity, here are two examples of how the cadence would be for an exercise. 1-second rest at the top. HIT stresses intensity over repetition.