High intensity repetitious training

Abstract

High Intensity Repetitious Training (HIRT) is an exercise regimen consisting of approximately three minutes of intense exercise that puts an exerciser at the end of the anaerobic energy transfer system and prevents the exerciser from entering the aerobic energy transfer system. The HIRT Program exercise regimen subjects the muscles to high frequency intense muscle contractions for approximately three minutes to the point that the lactic system reaches a maximum followed by a period of rest for at least one to two minutes to restore creatinine and remove some of the lactate acid out of the blood stream. The HIRT exercise regimen enhances the benefits of lactate accumulation, post-exercise insulin and growth hormone release with lipolysis or fat reduction.

1 . A method of exercising, comprising the steps of
 generating high frequency intense muscle contractions;   performing said muscle contractions with weights that are a fraction of maximum pressing weight;   exercising said muscles at a highly repetitious rate during a short exercise set;   resting said muscles for a short rest period after said exercise set;   repeating said exercise set and rest period for said muscles.   
     
     
         2 . The method of  claim 1  wherein said muscle contractions are maintained for 3 minutes. 
     
     
         3 . The methods of  claim 1  wherein said high frequency intense muscle contractions comprise a rate of 100 to 120 repetitions per said 3 minutes. 
     
     
         4 . The method of  claim 1  wherein said rest period is 1-2 minutes after said exercise set. 
     
     
         5 . The method of  claim 1  wherein said high frequency intense muscle contractions are moved to another muscle in either the upper or lower body muscle groups. 
     
     
         6 . The method of  claim 1  wherein a regimen of said exercise sets is performed at a low of 4-5 bouts and a high of 8-10 bouts within similar muscles with either the upper or lower body muscle groups. 
     
     
         7 . The method of  claim 1  wherein said regimen of exercise sets last for at least 45 minutes. 
     
     
         8 . The method of  claim 1  wherein said fraction of maximum pressing weight is 30%. 
     
     
         9 . The method of  claim 1  further comprising a recovery time of at least 24 to 48 hours between the regimen of exercise sets of either upper or lower body muscle groups. 
     
     
         10 . The method of  claim 1  further comprising no aerobic activity for at least 6-8 hours after a regimen of exercise sets with similar muscle groups.