Geschatte leestijd: 3 minutenGRIT is a group class created by Les Mills. Les Mills designs group fitness classes for gyms, and well-known examples include Bodyattack, Bodybalance, Bodypump, Bodycombat, RPM, Bodystep, Bodyjam, Bodyvive, SH’BAM, etc. Les Mills ensures that these group classes are refreshed every 3 months to provide a new training stimulus.
Inhoudsopgave
- What is GRIT from Les Mills
- High Intensity Interval Training
- How is a GRIT Strength training structured
- Considerations
- Example impression of GRIT:
What is GRIT from Les Mills
There are three different forms of Grit Training: GRIT Strength, GRIT Plyo, and GRIT Cardio. Grit strength focuses mainly on “compound exercises” (targeting multiple muscle groups) with weights. Grit plyo involves a lot of jumping movements, and Grit cardio includes many fast body exercises.
A GRIT training is different from other group classes. A GRIT workout lasts only 30 minutes and is therefore a good example of high intensity interval training.
High Intensity Interval Training
Much has been written about the physiological benefits of high intensity interval training (variable intensity), or HIIT, compared to “steady state exercise” (stable intensity).
It can be argued that when exercising at a low intensity, mainly the aerobic energy system is active in providing energy. Here, mainly fats and carbohydrates (with oxygen) are burned. When you train more intensely (at an intensity of 75% (and higher!) of the maximum heart rate frequency), more energy will come from the anaerobic energy systems (lactic acid and ATP). Everyone has a threshold, and when this threshold is reached, the body switches from aerobic energy delivery to anaerobic energy delivery. By training (at higher intensity) and becoming fitter, you improve the ability to use the aerobic system for longer periods at higher intensity. This allows you to continue for longer and harder. A typical GRIT workout therefore uses both the aerobic and anaerobic systems. In a steady-state exercise like traditional cardio, almost all energy comes from the aerobic system.
Another physiological advantage of interval training at high intensity is Excess Post Oxygen Consumption (EPOC). This means that the body is still very active (increased metabolism) after training to return the body to its normal state, resulting in extra calories being burned. This form of training also promotes fat burning. It is true that at a lower training intensity, a higher percentage of fats is burned, but because much more energy is needed and burned at a higher intensity, the total calorie consumption is often higher during high intensity training. Also, fat is consumed during the EPOC phase for recovery.
How is a GRIT Strength training structured
The class consists of 30 minutes of training at high intensity.
- The first two minutes consist of a quick warm-up phase.
- After this short warm-up, there is a burpee challenge, which means doing as many burpees as possible in two minutes.
- Next is the power circuit, consisting of four different compound exercises, each performed for one minute, followed by 30 seconds of rest after each exercise. This power circuit is performed twice.
- Tabata interval session. The tabata interval session consists of two different exercises, each performed for 20 seconds, with 10 seconds of rest after each exercise. These two exercises are performed three times each.
- After the tabata interval session, there is a minute of rest, followed by another two-minute burpee challenge. The goal here is to perform more burpees than at the beginning of the workout.
- Finally, there is a three-minute core session focusing mainly on training the abdominal muscles through planking. This is an example of a Grit Strength training. Because all classes are refreshed every three months, the exercises will be different, but the structure is largely the same.
During a Grit Strength training, barbells, weight plates, and a step are used. All major (large) muscle groups are trained.
Considerations
In terms of group fitness classes at fitness centers, a GRIT training is arguably the most intensive form of training at the moment. However, there is explosive jumping involved, making this class not very suitable for people with knee problems or poor stability. Participants must also have a good base level of fitness and, of course, be injury-free before they can participate in this class. However, if you are fit and looking for a good tough workout, Grit is an excellent choice.
