HIIT Training....(Please share)

quela · 05-02-2009, 02:42 AM

What do you do for HIIT training? I'm looking for new ideas for cardio instead of the regular indoors machine training. Thanks for your help.

halcyonnwar · 05-02-2009, 06:33 AM

I run sprints outside. 20-25 second sprints, walk back to the start do it again... repeat 8-10 times. That's enough for me

goofeegrrl · 05-02-2009, 07:25 AM

after a brisk 5 min warm-up walk on the treadmill (this could easily be done outside), i do intervals: 1 min running at 7+/- followed by 1 min walking at 4+/-. i repeat the interval for 15 min and follow with a 5 min cool down walk.

iflyjets · 05-02-2009, 07:40 AM

I was wondering the same sort of thing about HIIT. Also, what is the benefit of doing so as opposed to just running, doing the elliptical or whatever at a constant rate for a longer amount of time? It obviously seems like HIIT does something more but I'm just not sure what. Is it the constant change of heart rate? This is something I'd like to get into because I get SUPER bored doing cardio and just the change-up alone that HIIT brings to a cardio session is a good reason for me to try it!!! I could never be a straight up cardio bunny but I need to start doing more cardio because right now I haven't been doing any... oops

dkemano42 · 05-02-2009, 07:47 AM

Quote:

Originally Posted by iflyjets

I was wondering the same sort of thing about HIIT. Also, what is the benefit of doing so as opposed to just running, doing the elliptical or whatever at a constant rate for a longer amount of time? It obviously seems like HIIT does something more but I'm just not sure what. Is it the constant change of heart rate? This is something I'd like to get into because I get SUPER bored doing cardio and just the change-up alone that HIIT brings to a cardio session is a good reason for me to try it!!! I could never be a straight up cardio bunny but I need to start doing more cardio because right now I haven't been doing any... oops

Hey,

a couple benefits of hiit opposed to liss cardio is that hiit trains the fast twitch muscles and can actually help build muscle. Another benefit is that after you are done doing hiit you will continue to burn calories for a few hour where with liss once you are done you pretty much stop buring calories from it. I believe hiit burns more fat and also takes less time in your workout. Lot of benefits.

I personally like to switch it up. I'll do slower longer runs for a few weeks, then go a few weeks doing hiit just to keep the muscles confused.

DK

SophieM · 05-02-2009, 08:55 AM

I've had two different HIIT routines. For the first one, I would do a warm up on the treadmill, then sprint at 9-10 mph for 30 seconds, walk at 3 mph for 1 minute. Repeat for a total of 10 times (15 minutes). I was losing weight like crazy and had to eat a lot more than expected to lose at a slower rate.

The second one is using the Tabata protocol. I do a warm up, then raise the incline on the treadmill to 10% and jog at 5 mph for 20 seconds, rest on the side of the treadmill for 10 seconds, repeat for a total of 4 minutes. I don't know how this was working in relation to my intake as I haven't been keeping track for a couple of months.

I was definitely seeing composition changes with both of them though. The first one I averaged 1 a week for a couple months and the second week averaged twice a week, but wasn't consistent due to school work. This summer though, changes are going to be made.

goofeegrrl · 05-02-2009, 12:54 PM

i love hiit but one of the problems i have experienced was just how rough it can be on my joints if done too often. now i just space out the hiit sessions by doing them once every three days.

iflyjets · 05-02-2009, 01:05 PM

I just did HIIT for the first time today! I only did abs today then jumped on the treadmill, walked at 3.5 for 4min then did 7mph for a 1 min followed by 1 min walk at 4... I increased up to about 7.5 towards the end... I did that for about 16 min and then cooled down with walking at 4. I didn't know how hard to push it since this was my first go at it so I think I'll increase the "hard parts" next time. I like it though, made the dreaded cardio go by fast!

quela · 05-02-2009, 05:24 PM

Quote:

Originally Posted by iflyjets

I was wondering the same sort of thing about HIIT. Also, what is the benefit of doing so as opposed to just running, doing the elliptical or whatever at a constant rate for a longer amount of time? It obviously seems like HIIT does something more but I'm just not sure what. Is it the constant change of heart rate? This is something I'd like to get into because I get SUPER bored doing cardio and just the change-up alone that HIIT brings to a cardio session is a good reason for me to try it!!! I could never be a straight up cardio bunny but I need to start doing more cardio because right now I haven't been doing any... oops

That's exactly how I feel about cardio so I am all for doing short bursts of cardio over doing long drawn out sessions any day. Good question by the way. I was wondering the same.

freebirdmac · 05-02-2009, 05:47 PM

Quote:

Originally Posted by iflyjets

I was wondering the same sort of thing about HIIT. Also, what is the benefit of doing so as opposed to just running, doing the elliptical or whatever at a constant rate for a longer amount of time? It obviously seems like HIIT does something more but I'm just not sure what. Is it the constant change of heart rate? This is something I'd like to get into because I get SUPER bored doing cardio and just the change-up alone that HIIT brings to a cardio session is a good reason for me to try it!!! I could never be a straight up cardio bunny but I need to start doing more cardio because right now I haven't been doing any... oops

Yes, it's the constant change of heart rate and demand on the muscles. Your body does not get a chance to adapt. You can burn fewer cals doing HIIT over steady state cardio, but it'll keep your metabolism revved up for hours. So you'll burn more cals overall.

lauren921 · 05-03-2009, 04:01 PM

Normally I do HIIT on the elliptical or bike, but sometimes I do a body weight routine:

30 seconds burpees
30 seconds jumping jacks
30 seconds jump squats or moutain climbers
All performed as fast as you can. After you complete the first set, do 2 more and recover for 30 seconds then repeat the cycle for a total of 5 times.

heidismommy · 05-03-2009, 04:40 PM

I do sprinting/walking intervals outside for HIIT. I don't time anything though, I run at 100% effort for as long as I can, then walk to recover. I repeat this cycle probably 10 times. I have a love/hate relationship with HIIT. I hate psyching myself up for it, I hate doing it, but I love the way I feel afterward. I haven't been doing it very long and I never do it more than twice per week, otherwise it would interfere with leg day.