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.

How much do you know about High Intensity Training (HIT) principles and Nautilus training? Test your knowledge with this quiz that covers general exercise guidelines, key principles of Nautilus HIT, and the principles of Nautilus training. See if you can recall important details such as the recommended number of exercises per workout, the benefits of slow and controlled movements, and the importance of training to failure. Plus, learn about personal training services offered by Tim Arndt of Strong Life Training and the adaptive