HIIT suggestions

1Fast400 Forums > Training

Posted by: Skate Apr 13 2004, 09:31 AM

I've been searching through the posts and it seems the info regarding HIIT is kinda spread out all over the place, so I wanted to start a thread where we could try and keep info/suggestions together for future referrence.

I've been studying up on this after reading David's article on fat loss basics (btw...great article Dave). I've been stuck in that mind-frame that only long sessions of cardio (30+ min) will cause fat loss, so I'm going to give the HIIT program a shot.

Obviously, the time spent doing cardio is greatly reduced when doing HIIT. So, my question is, if I've been doing 30 minute sessions of cardio at medium intensity, how long should the sessions be for HIIT? Is this one of those things where you should just "listen" to your body until you adjust to it?

Edit: For a quick link to Loki's article on HIIT - http://magazine.mindandmuscle.net/page.php?pageID=274&pf=1&noupdate=1

Edit: HIIT article by Dave Draper (link from Grave) - http://davedraper.com/hiit-cardio-training.html

Posted by: Skate Apr 13 2004, 03:21 PM

Ok...from what I've been able to find on the web, this seems to be the common routine for a HIIT program.

Each cycle consists of a 30 second sprint followed by a 30 second recovery period (if in example you are running, do a sprint followed by 30 seconds of jogging). If you are in excellent shape or are used to doing long periods of cardio you can probably up the time spent for a cycle (save my @$$ from lawyers disclaimer: always consult a physician before starting a workout program). I would suggest though that anybody that has never done a HIIT routine start at the bottom and work your way up. This program can be adapted to pretty much any form or cardio excercise such as bike, stair climber, elipitcals, etc.

Week 1 -
4 minute cycle x 2 days
5 minute cycle x 1 day

Week 2 -
5 minute cycle x 2 days
6 minute cycle x 1 day

Week 3 -
7 minute cycle x 2 days
8 minute cycle x 1 day

Week 4 -
8 minute cycle x 2 days
9 minute cycle X 1 day

Week 5 -
10 minute cycle x 2 days
11 minute cycle x 1 day

It's suggested to follow this formula until you have done it for 8 weeks then take some time off ( 1-2 weeks +) and start over. At the 8 week mark you should be at 2x 14 min cycles and 1x 15 min cycle. HIIT programs have shown to burn more fat than long endurance cardio sessions which tend to end up causing greater muscle loss.

Thanks to Shawn Phillips for this information.

Posted by: SargeS Apr 14 2004, 06:43 PM

This time of the year, I also go for leaning up. Must have something to do with living at the shore. Anyway, I usually run 2-3 miles on the boardwalk because it "gives" saving my joints.
I run first thing in the morning 3x per week, after an overnight fast. If you can handle a little hypoglycemia without overdoing it (get the shakes

) then try it because you'll metabolize 3 times more bodyfat for energy because glycogen stores are low. Make sure you eat some good carbs and protein within the hour so you don't waste muscle. Keep your sessions under 30 minutes at first.
If you opt for HIIT, your sessions will be low at first anyway. I guess the main point I'm making is to get use to hypoglycemic cardio!

Posted by: anthony giovannone Apr 29 2004, 07:57 PM

30jog 30sprint proved to be too tedious for me.
I do 60jog 30sprint...........im starting my 2nd week and im still only on 4mins.

Posted by: Jai Dhar Apr 29 2004, 10:36 PM

HIIT is a pretty simple concept that simply involves intervals of full-out intensity alternated with low-paced cardio. The exact timing of each isn't really too important as long you are within reason. Most importantly however, when sprinting, or performing the equivulant, you have to go all out. So with that said, 15/45s is a good starting point. Works for me.

Posted by: anthony giovannone Apr 30 2004, 06:59 AM

Also if you wanna know if your sprinting fast enough.............you should be able to cover 1/8th mile in the 30sec, if not your goin too slow.

Posted by: vasu May 4 2004, 05:04 AM

hey, newbie here, been lurking for a while, thanks for all the info!

i got a couple question about HIIT before i start, i'm going to be doing this on my elliptical so...

1) i should ignore the calorie counter right?

2) do i want the resistance and incline on the machine to be lowered so it'll be like being on flat ground, or should i increase these for anything?

thanks!

-vasu

Posted by: Skate May 4 2004, 06:58 AM

QUOTE (vasu @ May 4 2004, 05:04 AM)

1) Yup....forget the calorie counter.

2) Doesn't matter what type of incline/resistance you do. The basic goal is to do a jogging type of pace for 30 seconds then go to a full on sprint for 30 seconds and repeat. If you can handle an incline during the sprint run then go for it. When I do HIIT on an elip I usually have the incline set a bit higher during the sprints. Also, you don't have to follow a strict 30 on/30 off routine. If you can handle going 45 seconds to 60 seconds that's fine too...myself, I'm not ready for that yet

Posted by: vasu May 4 2004, 11:20 AM

i just did 4 minutes of the 30/30 and i'm going to DIE. my lungs are going to seize up and implode. i can't catch my breath still. my heart is still pounding abotu 15 minutes after the fact. i'm coughing and wheezing when i breath too.

this is INTENSE. thank god it's only 3 times a week for such a short period.

-vasu

p.s: ow.

-vasu

Posted by: Skate May 4 2004, 11:54 AM

QUOTE (vasu @ May 4 2004, 11:20 AM)

LMAO....

Yeah that pretty much sums up how I felt the first time

It's amazing how I could do 30 min no prob other than sweating my ass off doing endurance cardio, but after 4-5 min of HIIT I was ready to call the ambulance.

Btw...you can take your time with this too. If it's too rough, spread it out if you have to by doing like 30/sprint 60/jog the first couple times till you can handle doing 30 on/30 off. First time I was wanting to 30/sprint 5minutes/jog...lol

Posted by: sdbouncer May 4 2004, 02:24 PM

I just read an article on a type of HIIT that was new to me. It was created by this Jap dude who trained the Jap speed skatering team. Instead of doing moderate cardio or conventional HIIT he had them do a 14 minute (including warm-up/ cool down) psuedo HIIT. Where insted of going for say 30 sec and recovering for 60 sec, he had them spriniting for 40 sec and recovering for 20 sec. THis supposivly gave a 14% increase over 6 weeks in Aerobic capacity and a 9.5% increase in anaerobic capacity. Thus giving you better endurance and sprinting ablity. I think it was called the Tabata Protocol if anyone is interseted.

But I personally go with 1 minute sprint and 2 minute recovery for 15 minutes with a 5 minute warm up and 5 minute cool down

Posted by: Skate May 4 2004, 03:16 PM

QUOTE (sdbouncer @ May 4 2004, 02:24 PM)

But I personally go with 1 minute sprint and 2 minute recovery for 15 minutes with a 5 minute warm up and 5 minute cool down

I give you props man...I'd have the paramedics standing by if I tried that...lol

Thanks for the tidbit though on that Japanese program. Glad this thread is getting some good info posted in it. The nice thing about HIIT is that you can adjust it to pretty much anything, and throwing in different time intervals is a good mix-up to a routine too.

Maybe I'll be where you're at down the road....WAY down the road....

Posted by: Ronn May 5 2004, 12:03 AM

I started realizing that mid-life was taking away my "Bono" profile and replacing it with something more akin to the Hindenberg! I realized that 10 years ago I was 70lbs lighter! At 42 yrs old, I was well experienced with weights; but still using a typical "jog a mile a day" aerobics protocol—and it was doing nothing but living my knees and hips reasons to organize wild-cat strikes thought the day;-)

I tried going at the HIIT training WAY TO HARD when I first started. I pulled my hamstring the second day--ops. If you're not used to all out sprints, it s amazing how clumsy you can be (even if you don't fall down, you can pull something) After recovering from my injury, I started with walking intervaled with speed-walking. Then walking with Jogs, and so on.

I work on an indoor track with 5 laps to the mile; at this point it’s easier to figure my intervals on distance rather than time. I start by running the first 1/4 of the track at 70-75% of full-speed, then I walk the next 1/4, then 75% again, then walk that last. One lap (1/5 of a mile) finished.

The next lap I follow the same protocol, but I run full-speed sprints (rather than the 75%) interspersed with brisk walking .I keep this up unit I can't catch my breath. Then I walk until I can (usually 2/3 to ¾ of a lap) then start sprinting again. I complete five laps (not including warm-up or cool-down) every other day (three times a week).

This has worked wonderfully for me so far. I'm losing weight, keeping muscle and I'm injury free! When I get under 200lbs, I'll change the protocol to a sprint/jog format rather than sprint/walk, and focus more on time rather than distance. But for now, this protocol has spared my joints and really helped me feel and look better.

Hope that helps any newbie's--you can be quite over-weight and still make this training methodology work for you. Indeed, I think its actually easier on joints, etc than the normal “jogging.” Just take your time!
And Skate, thanks for the time you've put into making HIIT accessible to us all. I know most people on this list would know about it already—but I didn’t. And it was though reading a post of yours that I first became inspired to change my routine and try HIIT.

Ronn

Posted by: vasu May 5 2004, 06:09 AM

man i felt the burn from those 4 minutes all day yesterday!

I got a couple more questions

1) What's the best way to keep with getting raped by this workout. Should I take a protein shake (which has a bcaa cocktail in it) before or after?

2) since my main purpose here is for fat loss, do I do HIIT 3 days a week and that's that, or do I still need to do endurance cardio the other days of the week (not sure if i can handle that!)

-vasu

Posted by: Jai Dhar May 5 2004, 07:29 AM

3 days / week of HIIT is more than enough so long as you do it right. Regarding the protein, just make sure you have something in you an hour or so before hand. Whether you have any while training is a matter of preference - same goes with lifting. I just make sure I have a good meal 1.5-1h before hand, a good post-workout shake and then meal later on. What you do in between is a matter of trivial detail (aside from the training of course)

Posted by: vasu May 5 2004, 10:13 AM

excellent, thank you!

-vasu

Posted by: Slugga May 6 2004, 01:32 PM

So would this HIIT program be good for people who are looking to add mass but burn a little fat in the process or is this mainly for people who are looking for something different than just the regular 1 mile or more runs?

Posted by: Skate May 6 2004, 03:20 PM

QUOTE (Slugga @ May 6 2004, 01:32 PM)

Yes...HIIT is perfect for that. Doing endurance cardio tends to burn fat along with muscle too. The HIIT program helps prevent muscle loss during cardio sessions, so you'll be getting more of a fat burn to begin with in this sort of program, along with helping to prevent muscle loss.

So if that's what you're looking for, HIIT should be a great choice for you. Now, the first time you go out and do this and start cursing all of our names for suggesting this to you....

Posted by: Benderzzz May 6 2004, 04:34 PM

ok i have a question
can this be incorporated into other things other than sprinting lets say something such as jump rope or swimming
thanks n advance

Posted by: Jai Dhar May 6 2004, 07:43 PM

I would think so, although swimming may be a little tough to do. The key concept behind HIIT is explosive bursts of training performed at full intensity, coupled with a longer period of lower-intensity work. If you can't 'snap' into the higher intensity interval, it won't work as well. Running is just the easiest since you can apply 100% force and reduce it instantaneously - whereas swimming, you are dealing with water as a medium - much harder to explode into.

Posted by: Benderzzz May 6 2004, 09:48 PM

ahhhhh
i seee

thanks
i think i will try it with the jump rope then

Posted by: anthony giovannone May 7 2004, 08:28 AM

Rather then starting another thread, I will ask here.

I always try to do my HIIT on an outdoor track but yesterday it was raining.
So I tried it on a stationary bike. I needed to do 2 more rotations (60/30) to feel the same burn.

My question is, during the jogging portion I was spinning at 80-85rpms and during sprint I was hitting 100-105rpms.

I really dont know how that translates to how i was covering 1/8th mile sprinting in the 30sec while outdoors.

Posted by: Skate May 7 2004, 08:54 AM

QUOTE (anthony giovannone @ May 7 2004, 08:28 AM)

I really dont know how that translates to how i was covering 1/8th mile sprinting in the 30sec while outdoors.

I really wouldn't worry too much about the distance you covered on the bike compared to running. Important thing is to just maintain the intervals. If I'm doing my cycle on a machine, I usually crank the resistance and/or incline during the sprint then lower it on the recovery. IMO, distance really doesn't play into HIIT, and feel free to correct me, but I don't think it's a factor. Like I said...just my opinion. You can set markers for yourself, for example, if you're on a track. Personally, towards the end of the cycle, I'm not going to be able to cover as much ground during the sprint phase as I am at the begining. The mind is willing...but the legs are saying hell no!

Posted by: anthony giovannone May 7 2004, 02:15 PM

Thanks Skake. I understand your distance argument. I was using distance while outdoors to judge if my sprint was up to par. Somewhere I read that you should be able to take half of a 1/4 mile track during a 30sec sprint.......hence 1/8th mile.
I know thats not an absolute...........but its a good reference point for some1 just starting HIIT and not knowing if his sprint it in check.

Posted by: Skate May 7 2004, 02:29 PM

QUOTE (anthony giovannone @ May 7 2004, 02:15 PM)

I think I just argued the fact because I don't think I can cover half a 1/4 mile track in 30 sec

There's nothing wrong with using distance as a marker over time...saves the hassle of trying to count while you're having a heart attack...

Posted by: Jai Dhar May 7 2004, 03:01 PM

IMO, time is much more important. You set a time, and you go balls to the wall for that period. Distance can vary greatly to accomplish this - it's just like lifting - you can heave heavy weights around improperly vs. lighter weights in a more controlled fashion. What is more important is your body's perception of induced stress, which includes a combination of the stress factor comined with the time under stress. So if you are running up a steep hill as opposed to flat surface, the time where your muscles are fully taxed should remain the same - but the distance will vary. This is why I suggest using time as a guideline and not distance. It's jsu a lot easier to go flat out with a stop watch.

Posted by: Jon Hood May 7 2004, 03:59 PM

on the whole swimmin thing, i hav had to do that at som of my practices, and its a bitch. for one thing u cant breath as much as u want to, and u cant nearly go as long as hard. its just like jai said, the resistance makes it a lil mor diff. but even if u dont go for as long, i guarantee that u r gonna be eatin sh** after ur done. and about exploding in the water, u can, its all about the legs. but i wish that every1 would start swimmin, in any way. especially ppl on cuttin phases, u will be surprised how much of an awesom work out u will get, when u work hard of course. and ur lung capacity will become tremendous. so if ne1 wishes, try it, but let us all know how it went.

Posted by: pradaboy May 19 2004, 03:16 AM

wow am I glad to read this post... I was convinced the only way to burn fat good is to take 40-60min. low intensity cardio sessions.
It's getting tedious for me and trying something like this would be very nice for a change.

I assume the 4 mins. to begin with counts for the intervals only and is excl. warmup and cooldown? If so what is recommended for warmup and cooldown?

Posted by: Skate May 19 2004, 09:01 AM

QUOTE (pradaboy @ May 19 2004, 03:16 AM)

Yeah you're right...the interval time does not include warm-up or cool-down periods. IMO I would warm-up like you normally would for cardio. I know I tend to take a lot longer to cool-down from this than enduro cardio, but that's just me. I'd cool-down at least as long as you normally do, maybe add in a minute or two, but like I said I usually take longer.

Posted by: Drfrickingevil May 27 2004, 09:27 AM

WOW! On my second day of HIIT and at the third minute of the cycle I felt as if I had done a bong hit with oregeno! My lungs were on FIRE!. Anyway, thanks to Skate for starting this cause anything that will get me off that farging stationary bike is mint.

On a side note will be starting the Monster Combo stack the 2nd week of June.

Posted by: Burnis May 28 2004, 07:58 AM

This thread is pretty old, but I guess new info won't hurt those of you who are looking.

Try this 45 minute HIT routine, and burn over 500 calories per workout.

Minutes: Speed:

0-10 4-5 mph warm up jog

10-30 Alternate Intervals of 1 min 8 mph & 1min 4 mph

30-35 6 mph Recoverry Stage

35-43 Alternate Intervals of 1 min 9mph & 1 min 3 mph

43-45 2 minute cool down @ 1-2 mph

Bring a towel, and a jug of water cus you WILL sweat your ass off.
This workout gives you the potential to burn 6000 calories a month. Given the proper diet....that translates to almost 2 lbs. of fat!!!!! Good luck!!

Posted by: nipponbiki Aug 12 2004, 11:29 PM

Can this be done on a treadmill?

The reason I ask is because it takes some time for the dam machine to speed up?

Or would that nullify this routine?

Posted by: Loki Aug 12 2004, 11:47 PM

http://magazine.mindandmuscle.net/page.php?pageID=274&pf=1&noupdate=1

[Part I + II will have you covered "en masse," but-- since the second instalment isn't due out for a little while-- this should give you a good start & provide a few things to keep in mind/think about...]

Posted by: Skate Aug 13 2004, 06:19 AM

Cool...thanks Loki. Was just getting ready to ask you today when that was gonna get posted.

Posted by: nipponbiki Aug 18 2004, 08:35 AM

loki, i tried sending you a pm, but your box was full, so i sent you an email from here.
Did you get it?

Are you out there?

Posted by: Sidewayzisbest Sep 1 2004, 11:07 PM

this reminds me of soccer training =(

we usually did this ...maybe this will work for people too

basically he did different whistles so not sure on times but they felt long as hell and they were constent either

Sprint prob 30-50 secs
jog prob 20-30 secs
get down and 10 pushups have certain secs to do 10-15 i think
jog for bout 5-10 secs
Spring prob 30-50 secs(either that or 100 yds)

repeat

this could last 10-20 mins gah it suxed =(

we did more things also if we didn't give it our all

then we got a 15min break and procced to do our "suicide stairs" basically reg suicides but our stairs had about 10 different flanks (big hill) and we did it on those ..eekk

Posted by: Skate Sep 2 2004, 07:06 AM

Any update on when the second part will be coming out Loki?

Posted by: Edward Engle Sep 6 2004, 04:01 PM

I've signed up for the XBC and was on vacation last week, but I want to say this. Twice before leaving for vacation I did the (HIT) thing at our local school track.
I started out with a mile jog, 50 juppingjacks 100 crunches 50 pushups and 5 min of streatching. I then jogged 1/4 mile warm up, ran a 220 jog a 220 and so on. I repeated that 7 times. My goal was to do it 10. I'll get there.
I'm 49+, 5'9'' 190lbs. 175lbs. is my goal! The "HIT" thing I like! I beleive for me it'll work. I'm an old heavy cross country/ marathon runner.
This program 3 on 4 off along with the weight training portion and 1800 calories per day should do it, I hope.

Posted by: Ian1983 Sep 6 2004, 07:05 PM

Just throwing something into the mix.

I'm pretty fit because of my 'hobby' (read: life style, Muay Thai). First time I ran intervals I got out 15 minutes, 20 seconds on, 60 off (getting 200m or so in 23 seconds), 2nd time I was on the same break down but for 20 minutes (almost followed by vomiting, but thankfully I ate like 4 hours before, I've had practise with balls to the wall kinda training).

Some thing I suggest is not trying to sprint for anything above 25-30 seconds, because quite honestly, anything above that isn't sprinting, maybe fast running, but not sprinting, due to the nature of the energy sources used (atp and glucose), the energy runs out pretty damn fast.
Thats the reason I do it, not really for fat loss (which comes about due to raised metabolic rate after you've finished, for a few hours, unlike jogging), but for the wind and ability to recover in short periods, basically training my body to be more efficent.

You can vary around the rest and sprint ratio, but I've never heard of changing the ratio to favour the sprinting aspect, maybe thats something I should try, but it'd probably be a short (5 minutes, 10 if I go to puking) session due to the nature of the exercise.

You can generally do HIIT on anything, I skip, row, run (only one that really gets me killed), swim, etc

Rowing I found the 45 rest, 30 sprint for 5 sets, then 20 on 30 off for 5 and 10 on 20 off for 5 is pretty good, especially for rowing I find (good forearm pain). Takes you about 15 minutes aswell, and as they say, variety is the spice of life ( and tedium makes you wanna kill people, hence I don't do 30 minute normal runs, I'd go mental).

A helpful link I think would round off my reply quite nicely
http://www.trainforstrength.com/Endurance1.shtml

Posted by: trouble Sep 12 2004, 07:01 PM

Ancient thread, but worth the 2-bits I can throw in here.

For those who have a tendency towards joint inflammation from impact aerobic workouts: use the good ole standby, the elliptical or stairmaster. I used to use the treadmill, but found that these other two machines provided better bang for buck.

On either machine, set the resistance to a moderate level to begin with, warm-up 1-2 min, then progressively increase, by 1-min intervals, resistance while maintaining a moderate tempo (on the elliptical, this is 160 stides per min), up to the maximum that doesn't cause intense muscle or lung burn, then dial it down to your starting resistance, go thru the sequence again in 1-min intervals - repeat until 20 min have ellapsed, then use a 1-2 min cool down at slower pace but at the same or slightly higher resistance. At present, I go thru 4 of these cycles with each workout.

I have seen progressive increase in the starting resistance and "upped" the stride rate, to push endurance building results. I occasionally mix it up with a 1-min high stride rate. I also change-up the direction of stepping on the elliptical (forwards vs backwards) either between workouts or from set to set (err, cycles). I stop briefly to hydrate (10 sec) without much loss of heartrate.

The stairmaster workout involves bursts of fast hard stepping vs slower cycles of stepping at a moderate to intense resistance, and can involve arms as well, depending on the type of machine used, ditto for the elliptical.

-sc

Posted by: Skate Oct 4 2004, 10:35 AM

Any word on part 2 Loki?

Posted by: Lawn30177 Jan 16 2005, 12:33 PM

Is it best to keep a HITT workout to about 18-20 mins?

Posted by: shpongled Jan 16 2005, 05:34 PM

Yeah. Maximum of 30 minutes.

Posted by: GuardDog Jun 4 2005, 06:25 AM

bump...I might make this a sticky since we don't have one yet for the training section....

Posted by: azfittrainer Jun 6 2005, 05:43 PM

As intensity increases, volume has to decrease, HIIT should not be done for longer then 30 minutes, in fact one could argue that IF you can go longer than 30 minutes then your not really doing HIIT. There are pros and cons to both HIIT andmore traditional forms of cardio training. Generally speaking you WILL burn more calories overall doing long distance endurance, but you also sacrifice type II muscle fibers and over all muscle mass.

Posted by: project evolution Jun 6 2005, 11:55 PM

Azfit,
I thought this would be a fair game question and I don't think this has been brought up before, but don't you think that the benefit of HIIT over aerobic based cardio would be an increase in EPOC which would have the benefit of a higher level of a fat burning potential?

Posted by: azfittrainer Jun 7 2005, 06:53 PM

Thats part of the argument for HIIT, that the higher intensity causes a greater Post Exercise consumption and thus leads to greater total caloric burn.

Posted by: Mark79322 Jul 21 2005, 11:25 AM

On the days that one does HIIT, is it also OK to include weight training? I tried a 4 minute cycle on the stairmaster yesterday for the first time. It was much harder than I thought it would be. After a cool down, I went on to do some weights. Is this counterproductive?

Posted by: Skate Jul 21 2005, 11:44 AM

It's usually best to split your cardio and lifting days up, but I don't always. If you do cardio on lifting days simply do it after your lifting is done.

Posted by: opticon Jul 24 2005, 06:47 PM

could you do hiit on a eliptical machine. it seems like it would be able to work and it would be easier on my knees

Posted by: GuardDog Jul 24 2005, 06:50 PM

QUOTE (opticon @ Jul 24 2005, 05:47 PM)

could you do hiit on a eliptical machine. it seems like it would be able to work and it would be easier on my knees

most definitely. I have a bad knee and sometimes do HIIT on a stationary bike.

Posted by: opticon Jul 24 2005, 07:09 PM

my endurance is pretty good what would be a good interval to start with doing hiit on a eliptical machine

Posted by: texaswolf Sep 1 2005, 10:31 PM

Just thought I would revive this ancient thread with my question. How many days a week should I start out doing HIIT? I've been doing cardio for 60 minutes x 5-6 days a week. I did an HIIT session today for about 20 minutes doing 30 seconds of sprint, 45-60 seconds of rest. So when could I safely do another session? I don't want to hurt myself by going gung-ho with sprinting.

Posted by: zolex004 Sep 1 2005, 11:44 PM

personally, I think it's a bit of a judgement call. You know better than us how hard you're going at it. I'm fairly new to HIIT as well and I'm in really bad cardio shape. first week, the HIIT really killed me, but I was ready to go again in a couple of days. My sprints just weren't intense enough.

But then last week, for some sprints, I hit it 100%. Cleared the 220 split in 27 sec and man, that was a whole different story. I felt muscles popping out of my quads I haven't used in a very long time. my recovery from that day took a lot longer and my HR was a lot higher after I was done.

20 min I personally think is a really long time for HIIT especially if you're just starting out. If you're feeling good the following days after your HIIT, you can try easing up the intensity of the sprints a little on your next HIIT, or decrease the rest interval in between. Jogging for 30 sec in between sprints instead of resting for 60 makes a huge difference. Personally, I'm limiting HIIT to 3 days a week because I prefer to do it on my non-workout days. It's working out well for me atm.

Posted by: texaswolf Sep 2 2005, 01:02 PM

I was doing it on the elliptical machine at my gym. It's hard to hit 100% sprint on those things.

Posted by: azfittrainer Sep 2 2005, 02:06 PM

2-3 times a week will be all you need.

Posted by: deviants0ul Oct 2 2005, 08:53 PM

For HIIT, I am currently using the elliptical machine. I do 30 seconds at a sprint pace for me (8-9 resistance at ~222-250 strides/min) then 1:30 at a "jogging pace" (6 resistance at ~150 strides/min) I do this for about 20 minutes... it kills me and gets my heart racing like you wouldn't believe, but I can push through it (I just finished my first week of my program and have done this ~5 times this week...) Any idea if this :30 sprint/1:30 jog will be fine - I plan on going to :30/1:00 eventually... but I'm trying to keep the workouts at 20 min + warmup/cooldown, so it may be a little bit before I get there.
Thanks

Posted by: Skate Oct 29 2005, 07:43 PM

Well, as long as you're working towards lowering the recovery period it would probably be ok.

IMO - I wouldn't worry about going as long. Maybe try to just go 5 minutes doing the 30/30 method, or 30/60 and just work on lowering the recovery period.

Posted by: texaswolf Dec 19 2005, 05:36 PM

*Bumping this badboy*

Posted by: trouble Dec 21 2005, 06:37 PM

QUOTE (deviants0ul @ Oct 2 2005, 05:53 PM)

Just a word of caution:

You should be using the machine's heart rate monitor or a wrist and chest monitoring set to make sure that you're oscillating between 65-80% of maximum heart rate. WHen you go over 85%, you're actually pushing into cortisol producing anaerobic effort (the opposite of the desired effect).

I agree with TW - this is a terrific thread.

bumping it as well to keep it up on the training section daily topic hot sheet.

Posted by: GuardDog Jan 10 2006, 12:00 AM

pinning this thread

Posted by: Richard95760 Jan 24 2006, 05:37 PM

Hey guys, first post for me so excuse me if this has already been answered (although I did skim the first 4 pages).

I was wondering what you guys use to time yourselves? I've been looking for a watch with interval timing but couldn't find one that worked right.
Back in the day when I was doing muay thai, we would do things like kick the bag at medium pace for 30s, then go all out for 30s.
Or we'd just shadow box for 30s, then go crazy on the back for 30s. Those are my suggestions

Also from my wrestling days, I learned that you can apply HIIT to sit-throughs. And jump roping if you're decent!

Anyways, this is what we used in the boxing class. Its a timer that would just go "DING DING DING DING" every 30s, I loved this thing. Its adjustable too. Here's it is http://www.ringside.com/DETAIL.ASPX?ID=25368 Cheaper versions are available.

This would be good for the HIIT workouts I suggested, but I need something in a wrist watch form for the road!

Any suggestions?

Posted by: Hitman87 Feb 2 2006, 12:35 AM

I am by no means advanced in cardio or anything. But you hear 4 mins and you think no problem. But after reading everyones response I am a bit nervous lol. I am going to start this tommorow. Should be fun. I'll let ya know how i deal with it.

Posted by: Mike P Feb 23 2006, 11:44 AM

Would you get the same benifit from a x-training machine instead of running?
The main reason for the question is that my shins are prone to splints and the likes so I find the x-training style machines easier on impact yet still intense.

Posted by: Stenson Mar 13 2006, 12:55 PM

If you are taking an EC stack, would you recommend longer moderate paced cardio instead of HIIT due to the EC's effect of increasing heart rate?

Posted by: GuardDog Mar 13 2006, 07:29 PM

I wouldn't take an EC stack around my HIIT routine. I would just take it at other times instead of dropping HITT. You will get more benefit out of HIIT than from the EC.

IMO

Posted by: Skate Mar 17 2006, 08:39 AM

QUOTE (GuardDog @ Mar 13 2006, 07:29 PM)

I wouldn't take an EC stack around my HIIT routine. I would just take it at other times instead of dropping HITT. You will get more benefit out of HIIT than from the EC.

IMO

I agree. On days I plan on hitting cardio hard I either a) take my EC stack earlier than normal or

don't take it at all.

HIIT is a hard program and pushes your body to the limits. It's not a good combo to run a stimulant that will increase your blood pressure as it is and then do a intense cardio program.

Personally I would simply try to not take EC within at least 1 hour of HIIT. For me it works if I stick to that, but listen to your body and do what feels best.