HIIT?

PsychotikBamboo

Hello everybody!

I am trying this new thing (new for me yeah) called High Intensity interval Training. Any suggestion for me? I want to use it while running and biking!

Thank you!

JNick77

Hello everybody!

I am trying this new thing (new for me yeah) called High Intensity interval Training. Any suggestion for me? I want to use it while running and biking!

Thank you!

Are you primarily just doing cardio or also doing strength training plus cardio? I don't practice HIIT much, although a little, and it's intense and a solid form of exercise but not something you want to do all the time. Mix it up between high-intensity and low-intensity training.

Examples: A few years back I belonged to a gym with a small indoor track, eight laps equaled one mile. I would sprint the straight-away and walk the curves and that's how I'd run a mile. When I first started of course, there were a few straight-always that I also walked or just jogged because I need a little more recovery before the next straight-away.

One of my MFP friends posted this to me a few days ago and it's surprisingly effective I think, http://www.ellipticalhome.com/elliptical-hiit-training.html

Edit: Your profile says you let yourself go??? Seriously, cuz it doesn't look like it.

tolygal

I do this when running and I also have a DVD that does it with other types of excercises. I find it to be a very intense workout!

For running, I warm up for about 5 mins. Then I sprint (10 mph) for 1 minute and recover at a fast walk (4.5 mph) for 2 minutes. 1 minute on / 2 minutes recovery. I do this for 20-30 minutes (depending on how exhausted I am and how long I can safely push myself) and then cool down again. It's WAY better than my old 60 minute workouts!!! I'm sure you could use the same idea for biking. I do it on the treadmil so I have a timer to watch. But I've heard that you can buy interval timers.

Oh ya, I've done it on the elliptical too. I was used to doing the elliptical at a steady pace of 75-85 (depending on the song I was listening to), so my pace was about 100-105 RPM (this is probably far too fast really - I probably should have increased the resistance instead, but I like speed) for 1 minute and then I recovered at around 70 RPM for 2 minutes.

You'll have to pick what's high intensity for you - I think it's going to be different for everyone. And you'll probably have to adjust it as your body gets better at your sprints - which is why I moved to the treadmill from the elliptical because at 100+ RPM, the machine started flashing at me LOL - I don't think it liked it :-)

emilymiesel

I have the HIIT workouts from turbo fire And they instruct you not to do them back to back days or to double up HIIT workouts

WolffEarl

Many people swear by this to increase your overall fitness. Most things I have read indicate about 8 to 10 intervals in one workout, with short bursts of high intensity sandwiched between your "rest periods" where rest here means normal or slightly slower than normal speed. So as a runner, might start with 20 seconds of quite a high pace (not quite sprinting), then followed by 45 sec to 1 min of slower speed to catch your breath, then speed up again. Same idea on your bike.
If you are using a treadmill, even easier with either changes in incline while keeping the same speed or speeding up for a given time, then slow down again.
I found it useful the first time to figure out what I could handle in terms of speed and duration, then aim to do a few seconds longer next time or a few seconds less of recovery time. After some weeks or a few months, try to get a 1 to 1 ratio or even a 2 to 1 ratio of high, then low intensity, so 30 second high speed, 30 second slow or even 1 minute higher intensity (really huffing), then 30 sec recovery.

PsychotikBamboo

@JNick77

No I am only doing cardio workout since I really need to improve my cardio and my stamina. I play soccer 2 times a week for a total of 4 hours a week and I am not really good at sprinting. I want to try this new training since it's not demanding a lot of time in my schedule. Did you ever hear of Tabata training for runner?

tolygal

I've done treadmill tabatas - for those I do 20 seconds on / 10 second recovery. I do 10.4 MPH for 20 seconds and then just jump off for 10 secs. This is a MUCH more intense workout than my intervals (and also MUCH shorter). I do this some of the days when I lift because I'm usually short on time. But it's tough! Especially after lifting heavy (squats, lunges step ups, etc. with heavy weights - my quads are crying by the time I hit the showers, but I love it!)

PsychotikBamboo

@TonyaGonya

4 minutes! You think that will improve my in-game performance? Haha! I read that is it really effective for weight lost and improving cardio overall

spiritcrusher

I do HIIT 5 days a week when I'm cutting.

It's the greatest.

JNick77

@JNick77

No I am only doing cardio workout since I really need to improve my cardio and my stamina. I play soccer 2 times a week for a total of 4 hours a week and I am not really good at sprinting. I want to try this new training since it's not demanding a lot of time in my schedule. Did you ever hear of Tabata training for runner?

@OP

Yup, I've head of Tabata. I have different goals so I haven't tried it but I"ve heard it's effective. If you're interested, here are some good reference articles on Tabata.

1) Fat Loss in Four Minutes: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_tabata_method
2) Six New Tabata Workouts for Fast Fat Loss: http://www.t-nation.com/free_online_article/sports_body_training_performance/six_new_tabata_workouts_for_fast_fat_loss.
3) The Tabata Method Perfected: http://www.t-nation.com/free_online_article/most_recent/the_tabata_method_perfected