Your definition of HIIT

heybales

Didn't really catch it said, though it likely was by a few of the wiser commenters.

I view HIIT activity as what could be done in non-HIIT mode - so usually that means cardio, and you could do say your running at steady-state, low or intense. (many workouts with HIIT slapped on them are intense by the nature of doing them right, like lifting, there is no non-HIIT method of doing them)

You could also do it with regular intervals that are based on distance or HR at certain % of max.

You could also do it with SIT (Short/Sprint Interval Training) levels.

You could then do it with HIIT - I've seen normally referenced 15-45 sec intense (because more than that your next intervals are going to suck and you won't get that many in), with easy interval 3 x as long 45-135 sec.
No HR playing around, it's as intense as you can get it, all out, compared to the lower level intervals that work different parts of the aerobic/anaerobic system.

http://www.exrx.net/Aerobic/IntervalTraining.html
leads to comments on the other 2 types.

Hence it's usually considered as close to lifting as you'll get - overloading the muscles in a way to hopefully grow more for your desired cardio sport activity.

cwolfman13

I just go with this...

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

My sprint interval session is all out for 30 seconds with a 2:30 rest, rinse and repeat for 30 minutes except the recovery periods get shorter, down to 60 seconds on the last interval but then you go into full cool down.

JoRocka

mmapags wrote: »

Ok! Thanks all. I think this has been a very informative and helpful thread. I know I have found it so! Thank you @sijomial, @MeanderingMammal, @stanmann571 and others who have provided great insight and knowledge.
JoRocka cracked me up the most with her comment about HIIT classes. Yep, if you can do it for a 50 minute class, it's definitely not HIIT!

A most excellent and helpful thread!! Thanks @Rybo for starting it.

LOL I don't mind... but yes... last I checked I had an innie not an outie- but you know- subject to change.

mmapags

JoRocka wrote: »

mmapags wrote: »

Ok! Thanks all. I think this has been a very informative and helpful thread. I know I have found it so! Thank you @sijomial, @MeanderingMammal, @stanmann571 and others who have provided great insight and knowledge.
JoRocka cracked me up the most with her comment about HIIT classes. Yep, if you can do it for a 50 minute class, it's definitely not HIIT!

A most excellent and helpful thread!! Thanks @Rybo for starting it.

LOL I don't mind... but yes... last I checked I had an innie not an outie- but you know- subject to change.

tjones0411

My definition is: going at your max for what feels like forever, with breaks in between of what feels like 2 seconds. It never gets any easier, even after a year of doing it. But I have found that it has made other workouts easier on me. I do Les Mills GRIT 2x a week, which is 30 min and described as a HIIT class. Whether it is or isn't, it's a heck of a workout and I want to die every time. Yet, I keep going back!

robertw486

I've reached a point where I just don't try to draw a line for anyone else. Personally for me I don't consider it HIIT until it's up to 130-140% VO2max. Anything below that I just consider intervals, and obviously some tougher than others.

I've done some Tabata IE1 on the elliptical, and it's no joke. At 170% VO2max the work interval becomes seemingly MUCH longer than 20 seconds, and the rest interval.... it's almost as if it doesn't exist by the time you get to the 3rd-4th interval. I had to find a timer app because at that intensity, combined with the pause of the time display on my elliptical, the simple math got confusing!

But as several have said, there are many ways to improve VO2max and aerobic fitness. The main reason I do the really high intensity stuff is to get in tune with how long I can output the big numbers, and how those brief seconds will impact me.


A good piece (forget who first posted it, but taken from an MFP post) about a couple types of HIIT vs high intensity steady state work.

https://acefitness.org/certifiedarticle/6300/ace-sponsored-research-hiit-vs-steady-state/

Ironandwine69

ChristabelMB wrote: »

Short intense work out, followed by short rest, repeated over a number of times. For example I would consider running for 2 minutes then walking for 30 seconds to be a hiit workout.

If you are able to run for two minutes, it's not HIIT, more like an interval run

Ironandwine69

Motorsheen wrote: »

After a successful hiit workout, I can typically be found lying semiconscious and prone on the training room floor, muttering:

" Did I Win.... Did I Win ? "

You are not able to think for the next 30 mins after a successful HIIT.

heybales

robertw486 wrote: »

A good piece (forget who first posted it, but taken from an MFP post) about a couple types of HIIT vs high intensity steady state work.

https://acefitness.org/certifiedarticle/6300/ace-sponsored-research-hiit-vs-steady-state/

Oh, like that study.

Seen couple of others that only compared the LISS to the Tabata, but the time difference was pretty big, and almost similar results - not a huge difference.
Except time taken for the workout.

I liked the commentary here about the extra time taken afterwards for recovery. If point of the intervals was to give a short workout - but it knocks you out for longer - then was there a time savings actually.
And as this shows, about the same results for most of the fitness markers even when LISS was rather short.

Which that comment they kept the level changing as the improvements were had - compared to many that may walk their say 4 mph for way too long even though they could do more.

Thanks for posting that.

robertw486

heybales wrote: »

robertw486 wrote: »

A good piece (forget who first posted it, but taken from an MFP post) about a couple types of HIIT vs high intensity steady state work.

https://acefitness.org/certifiedarticle/6300/ace-sponsored-research-hiit-vs-steady-state/

Oh, like that study.

Seen couple of others that only compared the LISS to the Tabata, but the time difference was pretty big, and almost similar results - not a huge difference.
Except time taken for the workout.

I liked the commentary here about the extra time taken afterwards for recovery. If point of the intervals was to give a short workout - but it knocks you out for longer - then was there a time savings actually.
And as this shows, about the same results for most of the fitness markers even when LISS was rather short.

Which that comment they kept the level changing as the improvements were had - compared to many that may walk their say 4 mph for way too long even though they could do more.

Thanks for posting that.

I wish I could remember who first posted that link, as I enjoyed it.

I've been meaning to do some testing on the elliptical (since it has a power measure and controlled environment) as to my thresholds of time vs % above VO2max. After doing some Tabata protocol a few times, and then once for a week, I realized that a major weakness of high intensity stuff is the power measure and I feel that without one people could really over do it, or just as easily under do it.

Not that I feel a big need for the real HIIT stuff. It's more for just finding out how hard I can push and for how long. On the elliptical I've reached the point of "this could get unsafe" due to the fact it doesn't freewheel when you end the work period.

For calorie burn, low to medium intensity cardio would win every time, and I completely agree that by the time you factor some warm up and recovery time even the LISS would win.

AnnPT77

livingleanlivingclean wrote: »

mom2kateRH wrote: »

I have so much to learn! I guess I have been doing HIIT then. I jog for 5-10 minutes, then Sprint 20 sec, walk 10sec repeat for total of 8 times. Cool down jog.

But I've also been doing exercises labeled HIIT that I guess are more circuit training or interval.

But, at the end of the day, I'm fitter and stronger, no matter what it's called! Variety is good, right?

I would sprint faster, and rest longer. If you can do high enough intensity sprints for 20 seconds, there should be no way you'd be ready to go again in 10seconds....

Heh. 8 x 20 seconds max effort, 10 seconds 'recovery' (experience compels me to put 'recovery' in quotes in this context) is classic Tabata, and Tabata is classic HIIT.

Yes, you are not ready to go again in 10 seconds. You go anyway. With every interval, this effect increases. You still go again. Fun, in a sick way.

I do my Tabata on the Concept 2 rowing machine, when I can summon the strength of character, which is rarely. Spin instructors have induced me to simulate it on the spin bike, but that's a bit joke-y: No upper body.

Alisonswim46

AnnPT77 wrote: »

livingleanlivingclean wrote: »

mom2kateRH wrote: »

I have so much to learn! I guess I have been doing HIIT then. I jog for 5-10 minutes, then Sprint 20 sec, walk 10sec repeat for total of 8 times. Cool down jog.

But I've also been doing exercises labeled HIIT that I guess are more circuit training or interval.

But, at the end of the day, I'm fitter and stronger, no matter what it's called! Variety is good, right?

I would sprint faster, and rest longer. If you can do high enough intensity sprints for 20 seconds, there should be no way you'd be ready to go again in 10seconds....

Heh. 8 x 20 seconds max effort, 10 seconds 'recovery' (experience compels me to put 'recovery' in quotes in this context) is classic Tabata, and Tabata is classic HIIT.

Yes, you are not ready to go again in 10 seconds. You go anyway. With every interval, this effect increases. You still go again. Fun, in a sick way.

I do my Tabata on the Concept 2 rowing machine, when I can summon the strength of character, which is rarely. Spin instructors have induced me to simulate it on the spin bike, but that's a bit joke-y: No upper body.

I love tabatas!