My take on interval training (HIT).. Whats yours?

RSO206

Hi all

I started my journey about 4 months ago. I started with walking and very light jogging about 4 -5 times a week. I then bought a Trainer and was introduced to interval training. Ive been using a iphone prog called iworkouts that has all kinds of excersizes and it also talks to you!

Ive been doing intervals on my bike trainer about 4-5 times a week with a little bit of weight traing and was able to lose about 1-1.5 pounds a week. I know its not much but it was consistant and built up and toned my legs muscles like crazy mainley the hammys. I kept up this routine for about 3.5 months and then my freind dragged me out of the house and I fell in love with biking on the awesome trails we have here in the Northwest. We would do about 2-3.5 hours 2-3 times a week and would burn anywhere from 1600-3500 cals a ride versus only burning 500-600 cals during a interval session.

So ill get to the point now when i started to ride outdoors and only do my intervals 1-2 times a week I could not lose anymore weight even though I was burning 3-5 times as much a week?? For a test I began intervals again 3-4 times a week and started to lose weight again with a fraction of the calories burned? Im not a expert but for me High intensity interval training is a lot more effective than 12-16mph rides.

The two routines I do are 10-45-10-45-15-45-20 and reverse four times which is about 32 min. Other days I do a more intense work out which is 8on 12 off for 20 min. with these routines im able to keep my heart rate up at all times and from what I read the intensity part is what gives you the matabolism boost which can last anywhere from 16-36 hours. This is the only thing I can think of that was making intervals more effective for me.

Everybodys different though. What are your takes on this subject? Always looking for new friends on MFP so if we have something in common or not feel free to shoot a request.

jbucci1186

I've never done interval training until recently because p90x plus has an interval dvd. i actually like it a lot bc some of the moves are just absolutely tiring but then are followed by "recovery" moves. though the way it's set up is that you do 12 moves for one minute each, start them at "easy" and increase intensity every 10-20 seconds (depending on the move).

I hope my results are as good as yours! Do you think it matters that i'm only doing intervals once a week?

aimdawson

My disclaimer is that I am not an expert by any means. I only know my body and my routines. When I am training for a marathon, which would be similar to your crazy long outdoor rides, I usually tend to put on a few pounds and for sure not lose any. For me it's mental. Everything slows down. My runs slow down, they are long as all get out, but they are slow. My body seems to slow down too. I know subconsciously I eat more because I am thinking...I just ran 20 miles. Go at it. When I am not training for a marathon and I am only doing 6-10 hours a week of exercise I am more aware with my diet and how much I am really working out. The intensity. That's my 2 cents.

rileysowner

I find HIIT works a lot better than long cardio sessions, even though it burns less calories at the time. With the nice weather I am doing a lot of long bike rides that burn a bunch of calories, but I still do the HIIT. I don't find the bike rides do anything to speed up my weight loss. They are good for my heart though.

ImNotThatBob

RSO206,

Are any of the people on your friends list having similar success with HIT? I know that http://www.myfitnesspal.com/stephanielynn76 does a lot of HIT and she looks great.

"All things in moderation", is what my grandma used to say. It's my opinion that switching up routines and mixing long burn cardio with HIT interval sessions helps to keep your body and metabolism slightly off balance. Otherwise you get in a rut, which is just a grave with both ends kicked out.

The other question I have for you is, "Are you eating your exercise calories?" I have read here that if you don't eat your exercise calories, it can cause your body over time to go into "starvation mode" where it becomes worried that you are burning so many calories and yet not consuming enough. It begins converting the calories to fat and consuming muscle instead.

There is a lot of good info posted by ladyhawk00 on those topics here -->

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

On another note, let's see if any of my links show up as links, or just screwy text. LOL

RSO206

Sorry guys got in late I'll post tomorrow. Sleep well and burn hard tomorrow! Long ride for me. However I would like to get a 20 min HIIT session in also but I have a feeling that's not gonna happen.

Azdak

Interval training is an important part of your overall program. However, it's not a "magic bullet" -- nothing is. A balanced cardio training program should include endurance workouts, tempo workouts and interval workouts. Often, the reason that people see such dramatic results from HIT type training is because they were following an unbalanced program previously or that they weren't pushing themselves that hard during their regular cardio sessions.

Endurance cardio can help make your interval sessions more productive--and vice versa. Endurance cardio helps enhance your ability to recover from your work intervals. Intervals help boost your overall fitness level so that you can sustain a higher intensity effort during your longer cardio workouts.

myofibril

Interval training is an important part of your overall program. However, it's not a "magic bullet" -- nothing is. A balanced cardio training program should include endurance workouts, tempo workouts and interval workouts. Often, the reason that people see such dramatic results from HIT type training is because they were following an unbalanced program previously or that they weren't pushing themselves that hard during their regular cardio sessions.

Endurance cardio can help make your interval sessions more productive--and vice versa. Endurance cardio helps enhance your ability to recover from your work intervals. Intervals help boost your overall fitness level so that you can sustain a higher intensity effort during your longer cardio workouts.

Agreed.

Whilst high intensity training is all the rage it is important to remember that if you are running a calorie deficit (as most people are here) your body is already placed under stress. Chucking in loads of HIT or HIIT work further adds to that pot making it more likely you will outstrip the ability of your body to adequately recover which can make it counter productive.

Most good training programmes will include some degree of periodisation including work at both high and low intensity. This in my experience works very well.

zornig

How are you determining that calorie lost range from your trail riding? It seems unlikely that you're actually burning through that many calories in only a 3 hour ride--the general rule of thumb is 40 calories per mile, at least for road riding. Mountain biking is a bit different, as you all typically do less mileage and more of other kinds of efforts. So, the first place to look for stalled weight loss is how many of your burned calories you're eating back: if you've been figuring that you've burned 2000 calories and eat a large number of those back, but you've only actually burned 1200, that could be the culprit.

I have personally found HIIT to be very effective, both as a metabolic boost and as a speed-work technique. What you might want to do is up your game: trail ride 3 times per week, and do two HIIT sessions per week. That way you get the best of both worlds.

RSO206

I've never done interval training until recently because p90x plus has an interval dvd. i actually like it a lot bc some of the moves are just absolutely tiring but then are followed by "recovery" moves. though the way it's set up is that you do 12 moves for one minute each, start them at "easy" and increase intensity every 10-20 seconds (depending on the move).

I hope my results are as good as yours! Do you think it matters that i'm only doing intervals once a week?

I uSually try to get in 3 sessions a week and do a long ride for the other two days. However some days I would like to do intervals I go with my friends riding instead usually 1-3 hours. I find the weeks I do more intervals I'm burning more. I'm sure the intervals in p90x are a lot more intense and I'm sure your getting a better body workout.

I'm going to give p90x a try when I know I'll be able to fit it in my schedule. I give you a lot of props cause that looks pretty hard. It's prob better if you stay on the track your going cause you are doing awesome. It motivates me to see how successful other people are.

RSO206

How are you determining that calorie lost range from your trail riding? It seems unlikely that you're actually burning through that many calories in only a 3 hour ride--the general rule of thumb is 40 calories per mile, at least for road riding. Mountain biking is a bit different, as you all typically do less mileage and more of other kinds of efforts. So, the first place to look for stalled weight loss is how many of your burned calories you're eating back: if you've been figuring that you've burned 2000 calories and eat a large number of those back, but you've only actually burned 1200, that could be the culprit.

I have personally found HIIT to be very effective, both as a metabolic boost and as a speed-work technique. What you might want to do is up your game: trail ride 3 times per week, and do two HIIT sessions per week. That way you get the best of both worlds.

Yes I apologize cause I didn't really explain. The times I burnt 3500 is when I took 5 hour rides and was doing a lot of hills. To gauge my calorie burn is with the polar ft4 hrm.

Thanks for the tips. I try to get those hiit sessions in 3 times a week. Even though I know it's more effective for me I choose to ride with friends when it's sunny. The probes I'm having is how I'm eating those burnt cals back. I don't always choose the healthiest foods when eating them back.

RSO206

RSO206,

Are any of the people on your friends list having similar success with HIT? I know that http://www.myfitnesspal.com/stephanielynn76 does a lot of HIT and she looks great.

"All things in moderation", is what my grandma used to say. It's my opinion that switching up routines and mixing long burn cardio with HIT interval sessions helps to keep your body and metabolism slightly off balance. Otherwise you get in a rut, which is just a grave with both ends kicked out.

The other question I have for you is, "Are you eating your exercise calories?" I have read here that if you don't eat your exercise calories, it can cause your body over time to go into "starvation mode" where it becomes worried that you are burning so many calories and yet not consuming enough. It begins converting the calories to fat and consuming muscle instead.

There is a lot of good info posted by ladyhawk00 on those topics here -->

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

On another note, let's see if any of my links show up as links, or just screwy text. LOL

Hey man, how's it going? Some of them are doing intervals and are having great success. Most of them do running intervals just like your already doing. I know its giving me the metabolism boost. Check out Rlleysnows page. He has a lot of great info.

I usually eat back 1/2-2/3 back. However I'm not always eating back heathy cals. That is something I really need to work on cause i can see how important it is.

Thanks for the links.

RSO206

Interval training is an important part of your overall program. However, it's not a "magic bullet" -- nothing is. A balanced cardio training program should include endurance workouts, tempo workouts and interval workouts. Often, the reason that people see such dramatic results from HIT type training is because they were following an unbalanced program previously or that they weren't pushing themselves that hard during their regular cardio sessions.

Endurance cardio can help make your interval sessions more productive--and vice versa. Endurance cardio helps enhance your ability to recover from your work intervals. Intervals help boost your overall fitness level so that you can sustain a higher intensity effort during your longer cardio workouts.

Agreed.

Whilst high intensity training is all the rage it is important to remember that if you are running a calorie deficit (as most people are here) your body is already placed under stress. Chucking in loads of HIT or HIIT work further adds to that pot making it more likely you will outstrip the ability of your body to adequately recover which can make it counter productive.

Most good training programmes will include some degree of periodisation including work at both high and low intensity. This in my experience works very well.

Thanks. That's another reason I'm throwing long low intensity days. I used to do 40-45 min of HIIT 5/week. I could tell it was hard on my body and also learned that it's hard on your heart when doing it that often.

zornig

Thanks. That's another reason I'm throwing long low intensity days. I used to do 40-45 min of HIIT 5/week. I could tell it was hard on my body and also learned that it's hard on your heart when doing it that often.

That is way too long of for an HIIT session! Especially if you are really pushing your HR to 95% of your max. I don't know what kind of interval work you're doing. On the bike, this is a favorite workout of mine.

On a relatively flat road do 20 seconds of 100% (everything you've got, as fast as you can spin) and 40 seconds of recover (cadence in the 75-85 range at the same resistance as your sprint). Repeat these intervals 10 times. Then, increase the resistance as high as you can get it while maintaining a cadence in the 85-95 rpm range (really crank the resistance and work hard) and pedal for 20 seconds, recover at lower resistance for 40 seconds. Repeat these intervals 10 times. You can fiddle with the times--go for 30 seconds max effort with 90 seconds rest, 5 repeats; one minute effort, one minute rest, 5 repeats; so on. You really don't need more than 20 minutes of HIIT. That's why I suggested 3 longer rides plus 2 HIIT sessions per week.

RSO206

Thanks. That's another reason I'm throwing long low intensity days. I used to do 40-45 min of HIIT 5/week. I could tell it was hard on my body and also learned that it's hard on your heart when doing it that often.

That is way too long of for an HIIT session! Especially if you are really pushing your HR to 95% of your max. I don't know what kind of interval work you're doing. On the bike, this is a favorite workout of mine.

On a relatively flat road do 20 seconds of 100% (everything you've got, as fast as you can spin) and 40 seconds of recover (cadence in the 75-85 range at the same resistance as your sprint). Repeat these intervals 10 times. Then, increase the resistance as high as you can get it while maintaining a cadence in the 85-95 rpm range (really crank the resistance and work hard) and pedal for 20 seconds, recover at lower resistance for 40 seconds. Repeat these intervals 10 times. You can fiddle with the times--go for 30 seconds max effort with 90 seconds rest, 5 repeats; one minute effort, one minute rest, 5 repeats; so on. You really don't need more than 20 minutes of HIIT. That's why I suggested 3 longer rides plus 2 HIIT sessions per week.

Thanks I will give that a try.