HIIT Workouts & Strength training

Winston817

Looking for motivated friends and those who have ideas on leaning up.

gareth753

I find kettlebell workouts work good for me as I'm trying to do the same

Panone2

Winston817

Thanks

Winston817

Bump

nixism

I love HIIT workouts and they are amazing for getting lean. I am on Facebook and follow Brenda Vance.... she has some amazing kickbutt work outs

CancerSurvivor2014

I have added HIIT to my workouts about a month ago. I do it on the elliptical 3 times a week . I set it for 18 mins and go slow on 3 for 1 min then at 1 min I turn up to 19 and go as hard as I can for 30 seconds. Back to slow and easy for a min, followed by hard and heavy for 30 seconds till end. It really gets the heart rate up unlike any other cardio I have done.

emilyc314

How do you guys record your HIT workouts? I've been doing a boot camp that is super intense and a wonderful calorie blasting work out but I'm not sure how to record it on here?

nixism

I don't bother recording mine in all honestly EmilyC... I just take them as a win

Winston817

emilyc314 wrote: »

How do you guys record your HIT workouts? I've been doing a boot camp that is super intense and a wonderful calorie blasting work out but I'm not sure how to record it on here?

I use a Polar FT7 HRM for each and every workout then create the exercise I do under cardio in MFP.

sijomial

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

Winston817

I wouldn't say over inflate. EPOC occurs and calories are burned after the workout. I do like to keep track and compare workouts. .and push myself.

mazzy1026

sijomial wrote: »

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

Maybe true, but the fitter you get, the quicker your HR comes down in between

Winston817

mazzy1026 wrote: »

sijomial wrote: »

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

Maybe true, but the fitter you get, the quicker your HR comes down in between

Agreed

sijomial

Winston817 wrote: »

I wouldn't say over inflate. EPOC occurs and calories are burned after the workout. I do like to keep track and compare workouts. .and push myself.

I've seen EPOC for HIIT estimated at 14%.
14% of an already small number from a short duration workout is insignificant.

Test yourself on a power meter equiped piece of equipment and you will see the HRM estimate deviate wildly for interval training.

HIIT can be great for moderately fit people who are short of time to improve their CV fitness levels but don't get sucked into the hype that it's a big calorie burner.

Mr_Knight

Winston817 wrote: »

I wouldn't say over inflate. EPOC occurs and calories are burned after the workout. I do like to keep track and compare workouts. .and push myself.

EPOC differential is minimal. Yes, HRMs over-inflate big time, and the worse shape you're in, the more they over-inflate.

Hornsby

sijomial wrote: »

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

This. HRMs aren't even close to accurate on HIIT workouts.

CancerSurvivor2014

sijomial wrote: »

Winston817 wrote: »

I wouldn't say over inflate. EPOC occurs and calories are burned after the workout. I do like to keep track and compare workouts. .and push myself.

I've seen EPOC for HIIT estimated at 14%.
14% of an already small number from a short duration workout is insignificant.

Test yourself on a power meter equiped piece of equipment and you will see the HRM estimate deviate wildly for interval training.

HIIT can be great for moderately fit people who are short of time to improve their CV fitness levels but don't get sucked into the hype that it's a big calorie burner.

If I am going to gauge my CV fitness I do that on steady state cardio. For example time it takes to run 5 miles. I can tell since I have started the HIIT it has improved my endurance on my steady state cardio. As far as judging my progress I am going by an article on bodybuilding.com where I started on the 2nd step of 1:2 ratio. I am not quite to where I can keep a consistent pace through the sprint phase. Once I can keep going to the max for the full 30 seconds I will move on to next step of longer time/shorter rest.
As far as calories burned I put in minutes on elliptical at moderate pace on MFP and it is close to same number of cals burned machine says.
My main goal is strength and weight gain so it doesn't matter to me if numbers are a little off. I added 3 sessions a week of HIIT but still do a couple of longer steady state sessions as well. I think the HIIT has improved my Cardio health which in turn has helped me make gains in the weight room and helped me make faster times on my runs as well.

Mr_Knight

Adding HIIT to a solid aerobic base is a fantastic thing to do.

Mellie1183

I'm new... what's HIIT?

CancerSurvivor2014

Mellie1183 wrote: »

I'm new... what's HIIT?

High Intensity Interval Training.
You can do it with just about any cardio exercise. It is a combination of sprint and rest/easy. I do mine on elliptical machine. Set it for 18 mins. 1st min very slow resistance then 30 seconds heavy resistance going as hard as possible back to 1 minute slow and easy then 30 seconds hard and heavy. Repeat till the end. As you progress you can lengthen sprint and shorten rest but I am not ready to do that yet.

doralim1990

Currently following fitness blender hiit workouts targerting upper body, abs, lower body. Etc.

mazzy1026

Hornsby wrote: »

sijomial wrote: »

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

This. HRMs aren't even close to accurate on HIIT workouts.

Why do you say that? My chest HRM gives the most accurate reading I could get without entering a laboratory, and it changes almost instantaneous according to my activity. I would therefore imagine that calorie burn would change accordingly?

Here's a HRM extract from a treadmill workout I did last night - seems pretty aligned to cadence to me:




The only reason I do HIIT (apart from the fitness benefits) is to mix things up a little and not get bored

omegatek

mazzy1026 wrote: »

Hornsby wrote: »

sijomial wrote: »

HRM will significantly over-inflate calorie estimates for intervals - your HR is elevated during the recovery phases.

This. HRMs aren't even close to accurate on HIIT workouts.

Why do you say that? My chest HRM gives the most accurate reading I could get without entering a laboratory, and it changes almost instantaneous according to my activity. I would therefore imagine that calorie burn would change accordingly?

Here's a HRM extract from a treadmill workout I did last night - seems pretty aligned to cadence to me:




The only reason I do HIIT (apart from the fitness benefits) is to mix things up a little and not get bored

I use a Wahoo TickrX HRM along with their 7 Minute HIIT Workout and seem to get great results. I think it's 12 different exercises for 30 secs each with a little rest in between. Here's a pic of my graph. I did 2 sets split by the blue line.

LunaMischief

I love the HIIT workouts in the TurboFire program. I don't do any of the other DVDs, just the HIITs They kick my butt

jacinta345

I go to orangetheory fitness center that uses HIIT.It is a great place to work out since all classes are lead by a coach, heart rate is monitored by wearing a heart monitor, and it is one hour in and out. The first class is free.

mazzy1026

Sweet