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Old 01-03-2007, 11:16 AM   #1 (permalink)
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Location: Erie, PA
HIIT Training - WOW!!

I consider myself a fit person. I have been running about 2 miles a day which is enough aerobic activity for me, atleast I thought. This year I want to build a cut body. I started doing HIIT (high intensity interval training) on Jan 1 and it annihilated me. I heard it was much better for fat burning and preserving muscles, according to the 100 sites I've read on the subject. Its insane how much it wears down your body. I ran for half a lap around the track (1/8 of a mile) and walked the other half (1/8 of a mile). Since I just started this type of workout, it hit me like a train. I think I lasted about 5 laps before I stopped. Anyway, I was wondering what your HIIT regimen is? What your thoughts are on HIIT? What progress you've made using HIIT training?
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Old 01-03-2007, 11:21 AM   #2 (permalink)
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Could you post a link and/or and article describing HIIT training a bit more thoroughly (or the specific methodology you're implementing)? Sounds like something I'd be interested in learning more about.

I know when I do circuit training 2/3 times a month, I'm wiped out!
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Old 01-03-2007, 11:28 AM   #3 (permalink)
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So I sprint 200m, walk 200m, etc? And keep going?

As with all exercises, when your body first encounters it, you'll have difficulty. But after a while, your body will adapt.

As for me, I try not to do too much cardio, because I seem to lose weight very easily.
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Old 01-03-2007, 11:41 AM   #4 (permalink)
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HIIT is fantastic and I've used it for about a year now. However, I do it to build up stamina and endurance. It really does wear you out though, especially wind sprints.

On the days I don't weight train I'll do five miles. I walk the first mile, run the second, walk the third, run the forth, and walk the fifth. On the days I do weight train, I will immedeately follow the session with a one mile wind sprint. I also do HIIT with shadow boxing.

For anyone who isn't sure, a wind sprint is where one sprints for 20-30 seconds, jogs for 20-30 seconds and repeats the two. It is extremely exhuasting.

The great thing about HIIT is that you not only preserve muscle, increase your endurance and build explosive strength, you continue to burn calories long after you've finished.

As for progress through using it, I've never seen better results all around from any other cardiovascular excercise. Its really strengthened my ankles too which is a good thing for me since I've rolled them so many times.

Quote:
Originally Posted by Sultana
Could you post a link and/or and article describing HIIT training
Quote:
Men's Health article

Getting Up to Speed
They say that slow and steady wins the race. But the cardiovascular key to fat burning is using interval workouts - workouts that alternate high-intensity levels with lower-intensity effort. As I mentioned earlier, that formula keeps your body burning calories long after you've stopped working out.

Interval workouts mimic sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval workouts any way you want - running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk.

You can also vary the intensity levels in different combinations. To start, here are three options for setting your workout. (If you use exercise machines, don't choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It'll give you greater control over the speeds and will help you burn fat faster.) You'll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.
3 - 5 minutes warmup
30 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity
3-5 minutes cooldown

Interval Variation III: Sports Conditioning

Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
3 - 5 minutes warmup
2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)
3 - 5 minutes cooldown

Last edited by Ch'i; 01-03-2007 at 11:56 AM..
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Old 01-03-2007, 11:46 AM   #5 (permalink)
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HIIT is good stuff. I believe it's the key to building a lean muscular body. Distance running is brutal on your body and there's a reason why long distance runners almost all look the same way... thin. Their bodies are cannabalized by the energy needs of running such maddeningly long distances.

I plan to get back to doing cardio, and I will definitely go back to do HIIT style training. It definitely kicks your ass. Think of HIIT in regards to sports. It would be like playing a full-court basketball game or a soccer game, where you have to run almost constantly, but you have to toss in sprint-like bursts of speed to be successful. It is extremely demanding on your system and uses unbelievable amounts of energy from your body. It also is extremely beneficial to your cardiovascular system as it forces you to work at your limits.

I usually did my HIIT on a bike as my knees just don't enjoy running too much, but I'm definitely going to have to get back to running some in order to build up the lung and heart capacity to where I want them.
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Old 01-03-2007, 11:52 AM   #6 (permalink)
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For the one who asked for more info, here are plenty of articles: http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

Quote:
Originally Posted by Siege
As with all exercises, when your body first encounters it, you'll have difficulty. But after a while, your body will adapt.
And then it is time to change, or else the effect will be minimum. Just remember, never let your body get used to any exercise, you have to be creative.

Quote:
As for me, I try not to do too much cardio, because I seem to lose weight very easily.
You should, cardio is very important.

I never tried HIIT to be honest, I only have 6,4% body fat in me. But have seen others doing it, and it seems a good way of training for those who want to burn fat.
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Old 01-03-2007, 04:12 PM   #7 (permalink)
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Quote:
Originally Posted by Jolly Johnny
You should, cardio is very important.
I get enough cardio through my job. I didn't say I don't do any at all.
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Old 01-03-2007, 04:22 PM   #8 (permalink)
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Job cardio, the best cardio of all.

Actually most exercise regiments you'll see are cardio biased. Especially with running.
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Old 01-07-2007, 03:30 PM   #9 (permalink)
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The HIIT workout that I use is a six week schedule. It starts out with thirty seconds of sprinting then thirty seconds jogging and so on for 4 minutes. Sounds easy, but it's not. Then every other workout you add a minute. I'm supposed to do this schedule once every three months but I have been slacking. Getting back into my work out schedule is part of my new year's resolutions but since it is winter I don't know if I'll be doing the HIIT thing right away (I like to do it outside and it's very very cold outside).

HIIT is great cardio, but by doing it for six weeks every couple months and doing long distance running for the rest of the time, I think I optimize the workout. Then of course I (am supposed to) do weight training all the time.
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Old 01-08-2007, 04:29 AM   #10 (permalink)
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You should try an interval spin class. those are really great. A heart rate monitor also helps you target certain levels - both high and low. Many people never allow their body to drop low enough and don't learn how to control their breathing. A good spin instructor can really help with that.

It's also good to build an aerobic base and mix in the HIIT stuff. Base building in the begining is really important. Then, spend 20% of your time in your high zones.
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Old 01-08-2007, 07:57 AM   #11 (permalink)
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I do HIIT on the bike after weight training. I try and do this about 4 - 5 times a week. I find it really does give me the best results. The last week I have been doing regular cardio and have not found it as satisfying. HIIT is definitely the way to go. 15 minutes of HIIT feels like it does so much more than a 15 minute all out sprint on a bike... Especially since I don't want to eat away at my muscle, I just want to lose a bit of fat.
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Old 01-08-2007, 09:16 PM   #12 (permalink)
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I have tried it but never stayed with it long enough to see the results. It is brutal. Total exhaustion in minutes instead of an hour or so.
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Old 02-06-2007, 07:15 PM   #13 (permalink)
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My preferred HIIT is trail riding on my mountain bike. Hills, dips, slow sections, fast sections, etc all combine to an inherently variable high-intensity form of energy systems work, and it happens to be a whole lot of fun too.

Just wish it wasn't so bloody cold right now so I could get out and do it here and there =P
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Old 02-06-2007, 07:47 PM   #14 (permalink)
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Quote:
Originally Posted by newtx
I have tried it but never stayed with it long enough to see the results. It is brutal. Total exhaustion in minutes instead of an hour or so.
This is actually why i prefer this to long distance running. I have the attention span of a 3 year old, so if it can't be done fast, i'm not interested
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Old 02-08-2007, 09:00 AM   #15 (permalink)
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I've been doing HIIT for a while now, I use almost every machine, I like to switch them out. Because of using HIIT, I can now do normal 'cardio' indefinitely.

I would like to start running... but I don't want to get hit by a car. In Charlotte, if you are not in a car, and are anywhere near the road a car will hit you.
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Old 02-08-2007, 10:42 AM   #16 (permalink)
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I keep it really simple: sprint 30sec, jog 30 sec. The first week I did this for 4 minutes, and increase 1 minute every week.

I feel like I am a slow sprinter though, I have to force myself to sprint "hard" and keep it up. I gotta get back on track with HIIT, I've been too busy.
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Old 02-08-2007, 09:00 PM   #17 (permalink)
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I've been doing this for years, mostly on a treadmill.

3 min warmup, then 1 minute at 11.5mph, 1 minute at 6mph, repeating for 15 mins, then a 3 minute cooldown.

Is so much more fun than jogging for an hour

Busted up my knee last month, so doing the same on a stationary bike now. Kinda happy to be on the bike, since my body isn't used to it, so makes it much harder again.
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