Just finished my first session of HIIT.

[arya24]

And it wasnt the hardest thing ive done tbh. i warmed up for 4 min. on a treadmill, then began, 45 second sprint, 30 second jog, lasted about 6 minutes cause it was my first time, then cooled down for 3 min. During it, i was dying, but after i wasn't too sore. Im not the most athletic person, but how should i be feeling?

[exzile]

I'm usually feeling a bit winded, but overall I actually feel better and more refreshed than when I just jog a couple miles.

[dchartier034]

heh i started mine today too. i def hated it while i did it and was drenched but felt much better then if i just ran 10 miles.

Keep me posted with if you stick with it. i plan on doing it again tomorrow and shoot for 60 second sustained 5 times instead of the 3 i did.


only time ive really sweat that hard was after p90x Kenpo for an hour granted my house was 85-90 degrees but hey :-P


And no trolling for the p90x,its fun cardio

[SanDantos]

Yeah, on my elliptical (on the preset interval) I do 5 mins gradual warmup , then 30 seconds high, 30 low for 20 minutes. then 5 minute cooldown. If it's not kickin my butt a few intervals in, i can kick the intensity up a notch or two, it adds resistance to both the low and high.

Usually after the 2nd or 3rd 'high' i feel like hell. Today I tried convincing myself my leg was pretty sure and I should stop. That slowly went away and I'm glad I stuck with it.

Towards the end, I'm usually feeling really good (cuz its almost over!), and push HARD on the last 4 or 5 again.

My days always way better knowing I did a solid workout. I like knowing it takes me exactly half an hour. I have the same routine every day and theres no variables. It's easy to stick with. I do it every 2nd day.

[KingOfChaos]

And it wasnt the hardest thing ive done tbh. i warmed up for 4 min. on a treadmill, then began, 45 second sprint, 30 second jog, lasted about 6 minutes cause it was my first time, then cooled down for 3 min. During it, i was dying, but after i wasn't too sore. Im not the most athletic person, but how should i be feeling?

You'll feel it in two days.

[mex0050]

I ALWAYS feel like puking after HIIT. If I don't...I didn't push myself enough. I usually do 15 minutes sandwiched in between 5 min warm up and 5 min cool down. Yeah, KingOfChaos is right, you'll most likely be feeling different things in the next few days from that. Sprinting is so hard on the body (in a good way) When I was utilizing HIIT in my workouts a year ago, I would even get delayed onset muscle soreness. After that went away though, I was feeling really good.

[obesebeast]

if it wasn't the hardest thing why did you stop after 6min? sounds like the feeling of death is a pretty hard thing to continue I'm just picking with ya, keep it up, try to extend each session by a minute or two each time out, building up to 15 minutes of total intervals

[thrasher_s]

And it wasnt the hardest thing ive done tbh. i warmed up for 4 min. on a treadmill, then began, 45 second sprint, 30 second jog, lasted about 6 minutes cause it was my first time, then cooled down for 3 min. During it, i was dying, but after i wasn't too sore. Im not the most athletic person, but how should i be feeling?

Lucky you can go up to sprint speed on a treadmill.

[Errorist]

I do HIIT on an elliptical but don't go balls to the wall until the last 2-3 sprints. 20 minutes total for me, 1:1. Don't need to drain yourself every sprint to burn fat unless you wanna work on cardiovascular health also.

Feels good man.

[rjl2847]

I'm planning on starting HIIT as soon as I finish off my current bulking routine in a month or so, and was curious about the breakdown itself. I've done HIIT briefly before, and started with a mile at a pace faster than a jog, but not too fast as a warm up, then alternated 1 minute sprint, 1 minute walk for the next 15 minutes, then cooled down with another mile much slower than the first. Should I not be throwing in so much distance at the beginning and end?

[Webber91]

Only lasted 6 minutes? Sounds pretty intense to me!

I usually feel totally buggered while I'm doing it, but then afterwards I get the greatest feeling of accomplishment.

[TrainForHealth]

Only lasted 6 minutes? Sounds pretty intense to me!

I usually feel totally buggered while I'm doing it, but then afterwards I get the greatest feeling of accomplishment.

It all depends on the speed that u sprint.

4 ex: I do HIIT on a Pro treadmill .. I sprint 1 min on the max speed of the treadmill .. then jog on 5mph for 3 mins ... after 5 sprints I feel like I'm ready to go to hell .. lol

after that I do a cool down jog on 4mph for 15mins

[caa5000]

And it wasnt the hardest thing ive done tbh. i warmed up for 4 min. on a treadmill, then began, 45 second sprint, 30 second jog, lasted about 6 minutes cause it was my first time, then cooled down for 3 min. During it, i was dying, but after i wasn't too sore. Im not the most athletic person, but how should i be feeling?

that's not correct HIIT! If you're able to "work" for longer then you "rest" then you know that's not effective HIIT. I often only sprint for 10 seconds, and am forced to rest for another 60.

Get on a track, do a 100m sprint, jog back and repeat. I promise, if you do them with all your energy, you'll feel like junk

[scaz]

that's not correct HIIT! If you're able to "work" for longer then you "rest" then you know that's not effective HIIT. I often only sprint for 10 seconds, and am forced to rest for another 60.

Get on a track, do a 100m sprint, jog back and repeat. I promise, if you do them with all your energy, you'll feel like junk

I did alot of HIIT durning the track season. It's important to increase and decrease with this. You can mix distance with intensity too. I also think 100m sprint is way to short. If I was going to do hit. I would try to start with 100m, but try to work up to 400m sprints.

[Hotmoltenlava]

It wasn't that hard because you only did it for 6 minutes. Try 15-20, which most people do, and you will rethink your position. If you it still isn't hard, you know that you need to increase your intensity. It is effective, BECAUSE it is hard, regardless of your fitness. A couch potatoes version is as hard as an olympian's version, because you are always adjusting it to your personal level of endurance. During the high cycle, you are literally pushing to your personal limits. If you aren't, you aren't doing it correctly.

[chargerfn909]

I do HIIT on an elliptical but don't go balls to the wall until the last 2-3 sprints. 20 minutes total for me, 1:1. Don't need to drain yourself every sprint to burn fat unless you wanna work on cardiovascular health also.

Feels good man.

I feel like if I go balls to the wall on an elliptical I will break the damn thing lol...anyone else have this problem???

[dchartier034]

I feel like if I go balls to the wall on an elliptical I will break the damn thing lol...anyone else have this problem???

haha i had this same feeling on the treadmill yesterday- i sounded like an elephant coming through the place. and to be honest the gym i go to while on campus doesnt have that many people doing cardio especially HIIT so i was definitely a site. usually its 50+age people reading magazines or 20+ people listening to ipods n watching tv.

[dchartier034]

haha i had this same feeling on the treadmill yesterday- i sounded like an elephant coming through the place. and to be honest the gym i go to while on campus doesnt have that many people doing cardio especially HIIT so i was definitely a site. usually its 50+age people reading magazines or 20+ people listening to ipods n watching tv.

not to mention i didnt even have it maxed i was only running at 8.6mph i didnt dare put it to 10

[chargerfn909]

not to mention i didnt even have it maxed i was only running at 8.6mph i didnt dare put it to 10

lmao exxactly!! thats why I like to do it on the stairmaster (even though its A BITCH), I dont (as you stated SO perfectly) like to sound like an elephant stomping through the gym lol..

[Birddog6424]

that's not correct HIIT! If you're able to "work" for longer then you "rest" then you know that's not effective HIIT.

Why do you keep saying this? It's not true and you are misleading people.

HIIT training is NOT just about sprinting. HIIT was performed and originally designed with long stage durations and short rest periods. For the very large majority of people, this is more effective than sprinting. The sprint training came in later when it was discovered to be a great tool for increasing burst endurance. Track and field athletes began using it to increase speeds instead of traditional interval training which was mostly efficient for long duration events such as 5 and 10k's or longer.

For track events with a duration of less than 10 minutes, such as the mile, and all sprint events, sprint type HIIT is very effective. It was also found to be an excellent tool for stop and start athletes such as football and hockey players. But even for them they also need to mix in longer duration endurance training.

What type of HIIT training you perform depends on your goals. If you wish to increase burst endurance or just throw your body a cardio curve every now and then, mix in 90% or greater max rate training. If you wish to increase duration endurance and burn fat at the optimal rate, perform HIIT at 60 to 75% of max rate for three to five minute stage durations with 60 to 90 seconds of rest. Spend as much time as possible at the high intensity portion and as little time as possible resting.

If you are trying to burn fat then you do not want to sprint. Multiple studies show fat oxidation drops off sharply above 89% of max rate.

[andrewpoleon]

I totally exhaust myself when I do HIIT, I do it after my intense workout, after which I am already exhausted. I do it for 34 minutes and do a 6 minute cool down that is still pretty intense to slow.

I usually do on a treadmill 3 minutes at 7.1, then 1 minutes at 9.1, do that for 28 minutes, then 4 minutes at 7.1, 1 minute at 10.1, 1 minute at 11.1 and then 6 minute cool down.

[TRC23]

Hmm this hiit looks pretty intense, I think im going to start incorproating it in to my workout, any examples of an hiit? Can hiit be done for running or swimming?

[caa5000]

Why do you keep saying this? It's not true and you are misleading people.

HIIT training is NOT just about sprinting. HIIT was performed and originally designed with long stage durations and short rest periods. For the very large majority of people, this is more effective than sprinting. The sprint training came in later when it was discovered to be a great tool for increasing burst endurance. Track and field athletes began using it to increase speeds instead of traditional interval training which was mostly efficient for long duration events such as 5 and 10k's or longer.

For track events with a duration of less than 10 minutes, such as the mile, and all sprint events, sprint type HIIT is very effective. It was also found to be an excellent tool for stop and start athletes such as football and hockey players. But even for them they also need to mix in longer duration endurance training.

What type of HIIT training you perform depends on your goals. If you wish to increase burst endurance or just throw your body a cardio curve every now and then, mix in 90% or greater max rate training. If you wish to increase duration endurance and burn fat at the optimal rate, perform HIIT at 60 to 75% of max rate for three to five minute stage durations with 60 to 90 seconds of rest. Spend as much time as possible at the high intensity portion and as little time as possible resting.

If you are trying to burn fat then you do not want to sprint. Multiple studies show fat oxidation drops off sharply above 89% of max rate.

the whole point of HIIT is to draw off the ATP and Creatine-P energy systems. These systems, at maximal effort, can really only power the body for 10-15 seconds. That's why when some people say "I HIIT for 60 seconds," no, you didn't. And the whole point of HIIT isn't to oxidize fat either, that's what circuit training (which is what 85% of the people who do "HIIT" actually do), is for. You're supposed to go "beyond" the hypothetical lactate threshold to your fight or flight response.

Think about it. Did grock the caveman run for 60 seconds and walk for 30 to catch his breathe? Helllllls no. Natural selection killed off those humans who couldn't sprint fast enough to get away from predators, and if they had to run a longer time to get away from then predators (possibly other humans, because they'd stand no chance against 4-legged carnivores), I'm sure they ran at a pretty damn high intensity, and NEVER stopped until their body couldn't carry themselves anymore.

60-70% is medium intensity interval training, it worked a completely different system. It isn't anabolic, it's aerobic. There ya go, MIIT, that's what it is! (I just coined it if no one else did yet)

[Birddog6424]

the whole point of HIIT is to draw off the ATP and Creatine-P energy systems. These systems, at maximal effort, can really only power the body for 10-15 seconds. That's why when some people say "I HIIT for 60 seconds," no, you didn't. And the whole point of HIIT isn't to oxidize fat either, that's what circuit training (which is what 85% of the people who do "HIIT" actually do), is for. You're supposed to go "beyond" the hypothetical lactate threshold to your fight or flight response.

Think about it. Did grock the caveman run for 60 seconds and walk for 30 to catch his breathe? Helllllls no. Natural selection killed off those humans who couldn't sprint fast enough to get away from predators, and if they had to run a longer time to get away from then predators (possibly other humans, because they'd stand no chance against 4-legged carnivores), I'm sure they ran at a pretty damn high intensity, and NEVER stopped until their body couldn't carry themselves anymore.

60-70% is medium intensity interval training, it worked a completely different system. It isn't anabolic, it's aerobic. There ya go, MIIT, that's what it is! (I just coined it if no one else did yet)

This is so wrong beginning with the very first sentence that I don't even know where to begin. You have major league tunnel vision. HIIT is used for many things, not just "your" thing.

Good Lord, I can't believe you threw a caveman reference in there

I have never in my 20 some odd years of fitness heard anyone describe HIIT training like that. I think you made it up.

Show me one single study saying doing HIIT over 90% max rate is more anabolic than HIIT at 70% max rate (not that being anabolic is even the point, so it's kind of irrelevent).

Show me one study that says HIIT training is only effective if you sprint.

Show me one study that says 85% of people do circuit training for HIIT.

And if someone wants to use HIIT for fat loss, who are you to say that is not what it's for? If it works well at it, why can't people use it? It's proven to be more effective than LISS training at fat oxidation, isn't it?

And you are hair splitting to justify your position when you say medium versus high intensity. It's semantics. In HIIT training, their is a low and a high intensity stage duration. from the big picture, 65 to 80% of max rate is the top of the "moderate" spectrum, and the bottom of the "high" spectrum of output. For purposes of HIIT, it represents the high intensity portion. Make no mistake, 75 to 80% of max rate is high intensity. As I said, to say it isn't HIIT simply because it doesn't meet your rather narrow viewpoint of what constitutes high, doesn't change the facts.

Experts agree that intervals involving 65 to 85% of max rate is HIIT training. It's well recognized by everyone but you.

This is just a snippet of a study synopsis by Alan Aaragon.

You can call it Murphy?s Law, but the promise of greater fat oxidation seen during and in the early postexercise periods of lower intensity cardio disappears when the effects are measured over 24 hours. Melanson?s research team was perhaps the first to break the redundancy of studies that only compared effects within a few hours postexercise [5]. In a design involving an even mix of lean, healthy men & women aged 20-45, identical caloric expenditures of 40% VO2 max was compared with 70% VO2 max. Result? No difference in net fat oxidation between the low & high-intensity groups at the 24 hr mark.

He is calling 70% V02 high intensity.

Saris & Schrauwen conducted a similar study on obese males using a high-intensity interval protocol versus a low-intensity linear one [6]. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs. In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs.

Chronic effects come even closer

Long-term/Chronic effect studies are the true tests of whatever hints and clues we might get from acute studies. The results of trials carried out over several weeks have obvious validity advantages over shorter ones. They also afford the opportunity to measure changes in body composition, versus mere substrate use proximal to exercise. The common thread running through these trials is that when caloric expenditure during exercise is matched, negligible fat loss differences are seen. The fact relevant to bodybuilding is that high-intensity groups either gain or maintain LBM, whereas the low-intensity groups tend to lose lean mass, hence the high intensity groups experience less net losses in weight [7-9].

The body of research strongly favors high-intensity interval training (HIIT) for both fat loss and lean mass gain/maintenance, even across a broad range of study populations [9-12]. A memorable example of this is work by Tremblay?s team, observing the effect of 20 weeks of HIIT versus endurance training (ET) on young adults [9]. When energy expenditure between groups was corrected, HIIT group showed a whopping 9 times the fat loss as the ET group. In the HIIT group, biopsies showed an increase of glycolytic enzymes, as well as an increase of 3-hydroxyacyl coenzyme A dehydrogenase (HADH) activity, a marker of fat oxidation. Researchers concluded that the metabolic adaptations in muscle in response to HIIT favor the process of fat oxidation. The mechanisms for these results are still under investigation, but they?re centered around residual thermic and lipolytic effects mediated by enzymatic, morphologic, and beta-adrenergic adaptations in muscle. Linear/steady state comparisons of the 2 types tends to find no difference, except for better cardiovascular fitness gains in the high-intensity groups [13].

Summing up the research findings

? In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
? Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
? In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
? In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.

Another snippet showing Alan referring to 63 to 68%V02 as moderate.

Summing up the research findings

? At low intensities (25-50% VO2 max), carbs during exercise reduce fat oxidation compared to fasted trainees.
? At moderate intensities (63-68% VO2 max) carbs during exercise may reduce fat oxidation in untrained subjects, but do not reduce fat oxidation in trained subjects for at least the first 80-120 minutes of exercise.
? Carbohydrate during exercise spares liver glycogen, which is among the most critical factors for anticatabolism during hypocaloric & other conditions of metabolic stress. This protective hepatic effect is absent in fasted cardio.
? At the established intensity level of peak fat oxidation (~63% VO2 max), carbohydrate increases performance without any suppression of fat oxidation in trained subjects.

So anything above 68% V02 would be HIIT? And still in the max fat range, but below the 87% lactate threshold. Interesting.

HIIT is an awsome technique for increasing LBM, cardiovascular health, increasing endurance, fat loss, and a host of other things that I have missed. But it does NOT have to be performed at a sprint. It doesn't even have to be done on a treadmill, bicycle or elliptical for that matter. HIIT training can be performed with weights, in a swimming pool, all sorts of ways. It's not just sprinting.

[kudostojen]

If you are trying to burn fat then you do not want to sprint. Multiple studies show fat oxidation drops off sharply above 89% of max rate.

I didn't know that. I've done a lot of research on HIIT and never seen anything abuot fat oxidation dropping above 89% MHR. Can you post a link to these studies or tell me where you found them?

I do HIIT 3-4 times week. It's the time that i like. I don't have a lot of it.

Even after 6 min of intervals, which i've done, you can feel like the walking dead if you've put enough effort into those 6min.

[TRC23]

I did my first HIIT session earlier did running 50m jog, 50m sprint, 50m walk x10

[Birddog6424]

I didn't know that. I've done a lot of research on HIIT and never seen anything abuot fat oxidation dropping above 89% MHR. Can you post a link to these studies or tell me where you found them?

I do HIIT 3-4 times week. It's the time that i like. I don't have a lot of it.

Even after 6 min of intervals, which i've done, you can feel like the walking dead if you've put enough effort into those 6min.

Here you go.

Determination of the exercise intensity that elicits maximal fat oxidation.Achten J, Gleeson M, Jeukendrup AE.
Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, B15 2TT, United Kingdom.

PURPOSE: The aim of this study was to develop a test protocol to determine the exercise intensity at which fat oxidation rate is maximal (Fat(max)). METHOD: Eighteen moderately trained cyclists performed a graded exercise test to exhaustion, with 5-min stages and 35-W increments (GE(35/5)). In addition, four to six continuous prolonged exercise tests (CE) at constant work rates, corresponding to the work rates of the GE test, were performed on separate days. The duration of each test was chosen so that all trials would result in an equal energy expenditure. Seven other subjects performed three different GE tests to exhaustion. The test protocols differed in stage duration and in increment size. Fat oxidation was measured using indirect calorimetry. RESULTS: No significant differences were found in Fat(max) determined with the GE(35/5), the average fat oxidation of the CE tests, or fat oxidation measured during the first 5 min of the CE tests (56 +/- 3, 64 +/- 3, 58 +/- 3%VO(2max), respectively). Results of the GE(35/5) protocol were used to construct an exercise intensity versus fat oxidation curve for each individual. Fat(max) was equivalent to 64 +/- 4%VO(2max) and 74 +/- 3%HR(max). The Fat(max) zone (range of intensities with fat oxidation rates within 10% of the peak rate) was located between 55 +/- 3 and 72 +/- 4%VO(2max). The contribution of fat oxidation to energy expenditure became negligible above 89 +/- 3%VO(2max) (92 +/- 1%HR(max)). When stage duration was reduced from 5 to 3 min or when increment size was reduced from 35 to 20 W, no significant differences were found in Fat(max), Fat(min), or the Fat(max) zone. CONCLUSION: It is concluded that a protocol with 3-min stages and 35-W increments in work rate can be used to determine Fat(max). Fat oxidation rates are high over a large range of intensities; however, at exercise intensities above Fat(max), fat oxidation rates drop markedly.

PMID: 11782653 [PubMed - indexed for MEDLINE]

[kudostojen]

Here you go.

That is the only article i have found that show those results.

But, i did find this article and i thought it was quite interesting.

The aim of the present study was to examine the differences in fat oxidation between endurance trained (ET) and untrained (UT) women. Eight ET and nine UT women performed a progressive cycle ergometer test until exhaustion. The rate of fat oxidation was similar at low work rates (≤90 W) but was 80?200% higher in ET subjects at 120?180 W. When related to relative exercise intensity, the fat oxidation was similar in the low-intensity domain (≤40% VO2max), but higher in the ET subjects both at moderate intensities (45?60% VO2max; +22% vs. UT) and at high intensities (65?80% VO2max; +35% vs. UT). There was no difference in the maximal fat oxidation rates between the trained and untrained women. The relative exercise intensity that elicited the highest rate of fat oxidation (Fatmax) was 56 ? 3% and 53 ? 2% VO2max in ET and UT women, respectively (NS). In biopsies from m. vastus lateralis, the activity of the enzymes citrate synthase, β-hydroxy acyl CoA dehydrogenase (HAD), and hormone sensitive lipase was higher in the ET subjects. The HAD activity correlated significantly with fat oxidation at moderate and high intensities. We conclude that the ET women had a higher fat oxidation at moderate- and high-exercise intensities both at same relative and at absolute intensity compared with the UT women. The HAD activity and fat oxidation rates were highly correlated indicating that training-induced adaptation in muscle fat oxidative capacity is an important factor for enhanced fat oxidation. Interestingly, maximal fat oxidation occurred at the same exercise intensity.

It pays to be in shape.


Link: http://www.springerlink.com/content/n55362542u805375/

[Birddog6424]

That's a good post. I have seen quite a few like it showing that better conditioned people get a better response from their bodies on fat loss.

I have an another article saved somewhere showing the decline in fat oxidation at greater than 89% V02, but I haven't been able to find it. I think I saved it on my laptop. I do have this post I made a while ago showing the above study and a couple others that you may be interested in.

Ignore poster #2, apparently he takes these things really personal. And was way off base. I was never questioning HIIT training, I was questioning sprinting while doing HIIT if the goal is fat loss. Sprinting has it's place as a burst endurance builder and for throwing your body a curve. It's just not as conducive to fat loss.

http://forum.bodybuilding.com/showth...highlight=hiit

[kudostojen]

Right now i'm looking for fat loss. If you're looking for endurance, go as long and as hard as you can. I did. And my endurance almost doubled in 2 weeks. I don't need to do that anymore.

This is something else i learned today.


Over the past decade the popularity of interval training for fat loss and performance improvements has been amazing. There have been so many studies investigating the fat loss and performance benefits of using intervals versus long boring cardio ? and the results truly speak for themselves.

But as with any type of training, your body will adapt to how it is trained, and different energy systems will be used depending on the intensity and duration of the exercise. For instance, a 400m sprinter might run intervals lasting up to 60 seconds and then recovering for 3 minutes because that type of training would most closely resemble what he/she would be going through in a race.

And, in reality, there are literally thousands of different interval training protocols to follow depending on your goal and fitness level.

But what about the average person who doesn?t want to train for track and field or a particular sport and is solely concerned with burning fat? Is there an interval training protocol that is best to maximize fat loss?

Some people recommend long duration intervals (ie. 1 minute hard, 2 minutes recovery) while others recommend shorter duration intervals that can elicit a much harder effort.

So the answer to the interval training for fat loss question is yes - but it isn?t what you think.



Click here to read the rest: http://www.mytreadmilltrainer.com/in...-burn-fat.html


I'm going to try this type of interval training and see how it goes.