Test Your Knowledge of High Intensity Training (HIT) and Nautilus Principles

High Intensity Training Fundamentals: General Exercise Guidelines

• High intensity training principles were popularized by Arthur Jones, the inventor of Nautilus equipment and later Medex machines.

• Jones believed that traditional weight training was unproductive and sought to find the most efficient way to train and get results.

• Nautilus machines were developed as a way to make training more effective by stimulating muscles through a full range of motion and maintaining balanced resistance.

• Initially, high intensity training was called Nautilus training principles and was mostly done on Nautilus machines.

• Sports teams began using Nautilus machines, which added to their popularity and led to the development of other types of equipment.

• General exercise guidelines for high intensity training include training three days per week, typically on a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.

• Training three days per week was initially too intense for some people, particularly older individuals.

• High intensity training principles can be applied to any type of strength training exercise, not just Nautilus machines.

• The average person often doesn't train intensely enough, which limits their progress.

• Self-limiting factors may cause people to prematurely shut down during training, not necessarily because they've reached their maximum potential.

• The key to high intensity training is to train to failure, which means continuing an exercise until the muscle can no longer move the weight.

• Training to failure is the most effective way to stimulate muscle growth and improve strength.Key Principles of Nautilus High-Intensity Training

• Nautilus high-intensity training involves training with a frequency that adequately stimulates gains while balancing with recovery.

• Initially, Nautilus principles recommended training three times a week, but overtraining was a problem.

• The number of exercises in a workout has decreased over time, with around eight exercises being adequate for most people.

• Arthur Jones believed in full-body training rather than split routines.

• The speed of movement during exercise is slow and controlled, with a 2-4 protocol being recommended.

• Nautilus high-intensity training is an all-encompassing exercise program that eliminates the need for separate programs of aerobic or cardiovascular training or stretching.

• The program's design allows for simultaneous high-intensity training of the muscular system, cardiovascular system, and flexibility.

• The West Point Project was a study that used Nautilus training to improve strength, cardiovascular performance, and flexibility in the West Point football team.

• Nautilus high-intensity training involves lifting a weight at least eight times before reaching failure, with failure being achieved within the range of eight to twelve reps.

• Delorme and Watkins' study found that the group doing 10 reps on the bench press got the best results.

• Nautilus high-intensity training has evolved over time, with the focus on slower movement and advanced techniques being reduced to avoid overtraining.

• Nautilus high-intensity training was promoted as a 30-minute workout, but the time required has decreased as the number of exercises has decreased.The Principles of Nautilus Training

• Nautilus training was a radical departure from traditional weight training, recommending fewer sets, slower movements, and training to failure.

• Nautilus recommended a range of 8-12 reps, which optimized around the perceived ideal of 10 reps.

• Nautilus' principles were effective for athletes and soon became popular in the general fitness community, leading to the creation of health clubs with Nautilus equipment.

• Nautilus' principles focused on optimizing exercise for safety, effectiveness, and efficiency.

• Slow and controlled movements reduce forces applied against the body, making the exercise safer.

• Slower movements also keep the load applied to the muscles more effectively, leading to higher tension levels on muscle fibers.

• Training to muscular failure is essential for effectiveness, ensuring that as many muscle fibers as possible are activated.

• Nautilus equipment offers a balanced resistance that matches the muscles' strength capabilities at each position, making it more effective.

• Nautilus' principles make exercise more efficient by enhancing the stimulus, requiring less total exercise and less wear and tear on the body.

• Nautilus training is a more potent dosage, producing results with less intervention.

• Tim is offering workshops and seminars to educate instructors and personal trainers on Nautilus principles and proper equipment use.

• Tim's services can be customized to the individual's needs and can be contacted through his website, stronglifetraining.com.Contact Information and Sponsor Promotion in High Intensity Business Podcast Episode 352

• The podcast episode features an interview with Tim Arndt of Strong Life Training.

• Tim Arndt offers personal training services and can be contacted through his website, email, or phone number.

• The website is stronglifetraining.com and the email address is [email protected].

• Tim Arndt's phone number in the United States is 630-862-5176.

• The podcast episode's blog post includes all the contact details for Tim Arndt's services.

• The blog post also includes a link to a PDF guide on how to attract personal trainers to a strength training business.

• The PDF guide and show notes for the podcast episode can be found at highintensitybusiness.com by searching for episode 352.

• The podcast episode is sponsored by ARX, a company that offers adaptive resistance technology for strength training.

• ARX's technology uses motorized resistance and computer software to optimize workouts.

• BioFit founder John Zarbock endorses ARX as a superior tool for delivering exercise stimulus and improving clients' fitness.

• Listeners can receive $500 off ARX machines by going to arxfit.com/hob and booking a call with the ARX sales team.

• ARX is promoted as a solution for strength training business owners struggling to attract and retain clients.