Need help on HIIT

[sharkalissa]

I'm confused about HIIT. I've searched the forums and the main site, even the web, but every site I've looked at just tells me what it *is*. What about how to do it? I know it's alternating fast HR & slow HR, but how often, and at what HR % do you put yourself at for each interval? How often a week do you usually do it?

Is it better to do this on a treadmill or an excercise bike?

Thanks!

~Alissa

[NanaBuff]

Well, my way is not scientific, but it does the trick, builds endurance. You can start out slowly if you want for instance, walk 10 steps jog 1o steps, once that gets comfortable, then jog 10 run 10, just builds endurance.

I now use my Lateral thigh trainer, with a brisk walking tape I use
when the tape switches from a walk to another step, I jump on my trusty Thigh trainer and use it until that segment is over, then back to the walking again.
Or I do TiaChi for weight loss, it is fast then slow, interval training too, it does not have to be hard or stop watch accurate to work just fine.
Hope this helps you.

[jenn737]

Here's what I do. I am not sure it is true HIIT, becuase I think "true" HIIT is shorter intervals. I use a treadmill.

I warmup at a brisk walk at 4.0 for 2 mins.

Then I bump it up to

5.0 for 1 min
5.5 for 1 min
6.0 for 1 min
4.0 recovery for 1 min

Next two intervals are the same, except I start higher. I start interval #2 at 5.5 and go up to 6.5 and interval #3 starts at 6.0 and goes to 7.0. Interval #4 I start at 5.5 or 6.0, depending on how wiped I am. Eventually I would like to have #4 be harder or equal to #3, but I am always improving.

This all take 17 mins, at that point, you can cool down for 3 mins and be done. I usually add on a hill, where I gradually increase the incline every min or so, until I am at the max. Then I take it down for cool down. This takes me 30 mins and I burn around 400 calories. The last 2 intervals generally get me into the 85-90% range of my target HR.

HTH,
Jenn

[sharkalissa]

that does help, thanks!

[Rydain]

I do HIIT once or twice a week on non-lifting days. All of my workouts consist of jumping on the elliptical trainer and, after warming up, running hard for 15 seconds, jogging moderately for 45 seconds, and repeating until I'm done, but the intensity of the work and rest intervals depends on the sort of workout I'm going for. For instance, if I want to run for 20 minutes, I won't do all work intervals at all-out intensity. On the other hand, I've been revisiting what I refer to as the axe murderer style of HIIT, where you perform every work interval at a full-on sprint (as if a weapon-wielding psycho is chasing you) and stop the workout when you can't keep up that pace on your fast intervals. I use the wattage indicator on the elliptical as a measure of how hard I'm working. A ~10-minute mile pace is somewhere between 160 and 170 watts. Hard run sprints are around 240. Axe murderer sprints are above 300.

[jacqui583]

Originally posted by Rydain
On the other hand, I've been revisiting what I refer to as the axe murderer style of HIIT, where you perform every work interval at a full-on sprint (as if a weapon-wielding psycho is chasing you)

I love it! I think I'll adopt both the term and the workout!

[Meatie*V]

Hi Alissa,

My first post! =) I am not a professional, but this is how I usually do my HIIT session on either the treadmill or lifefitness crosstrainer. They are not short (30 sec), but the workout I do is still interval style. Here are ways that I do mine.

Treadmill

1 minute @ 80-90% MAX HR (6.0-6.5 speed)
1 minute @ 65-70% MAX HR (4.0)


or

1 minute @ 90% MAX HR (6.0-6.5 speed)
1 minute @ 80% MAX HR (5.0 speed)
1 minute @ 65-70% MAX HR (4.0)

I just cycle this routine for 20 -30 min

Hope this helps.

[moody_weasel]

Here's a link that has a good routine.

http://www.trainforstrength.com/Endurance1.shtml

[Clear Intention]

Originally posted by Rydain
On the other hand, I've been revisiting what I refer to as the axe murderer style of HIIT, where you perform every work interval at a full-on sprint (as if a weapon-wielding psycho is chasing you)

Axe murderer style HIIT -- good in theory, not so great in practice. I found it cumbersome to run in my skimpiest lingerie and highest heels.







Seriously though, I love it! In fact, I was thinking about it this morning when I was running ... time went fast cause I was laughing.