Why is everyone talking about HIRT?

We’ve all heard about high intensity training, but what is it, actually? In this Trainer Tips interview, I talk with Steve Collins from 12BFit. This former electrician who worked in the Queensland mines has moved back to Brisbane to follow his passion for fitness and hasn’t looked back. Steve explains the hype and his take on the training style.

Ask That Fit Girl: What is HIRT style training?

Steve:  HIRT stands for High Intensity Resistance Training, which is not a new idea in the fitness industry as far as working out for general health and fitness goes. It traditionally includes things like heavy resistance training, circuit training, interval training, superset (one exercise paired with another) and “functional” movements (stability work, slam balls, sandbags, tyres, ropes etc). It is generally done in a short amount of time (30min-1hour) and keeps your heart rate quite high. It is traditionally more randomly programmed and you can expect most of your goals to plateau eventually, except for fat loss.

My version of HIRT is a fun, lifelong progression of improving physical performance by using knowledge of sports science and bio mechanics to make the most of how our body naturally adapts to the stresses placed upon it. We finish the main component of the session within 30 minutes and then make sure we touch on every other part of fitness in the second 30 minutes. I tailor these for everyone who walks through my doors – the average person up to athletes and professional sportspeople.

Ask That Fit Girl: Who is it good for and why?

Steve: Anyone can benefit from a HIRT style session. I have sporting teams/athletes, back pain rehabilitation clients, elderly clients and people of huge weight loss journeys all using my system. A HIRT sessions should always be adjusted to suit each individual and their bodies response to stress. Everyone will be challenged but to their own appropriate level.

Ask That Fit Girl: What results can the average Joe/Jane expect?

Steve: We work to achieve your goal. When we first start off, my focus is on learning movement patterns so clients know how to move and lift things safely and improve posture. It’s surprising how many little bad habits we all have.

Then my focus is fat loss and/or muscle gain (goal dependent), then increase strength/power which is important for everyone, all the while maintaining/increasing your cardio.

Ask That Fit Girl: What advice do you have for those wanting to get back into exercise and leading a healthier lifestyle?

Steve: Do it. No matter what form of exercise you decide to do you have made the most important choice of your life to get exercising, so keep with it. Don’t rely on the scales to tell you how you’re going. Use how it makes you feel and just know there as so many beneficial things going on inside your body that aren’t reflected on a set of scales.

Steve is a Strength and Conditioning Coach and Rehab Trainer with a special interest in loading basic movement patterns to achieve better performance. He is currently studying physiotherapy and has a keen interest in sports science and bio-mechanics. Steve ensures all his athletes and clients move in the strongest and smartest possible way to achieve life long progression.