HIIT??

Annafly3

bump

dinosnopro

i wanna start lifting heavy weights to but don't know where to start! lol

http://startingstrength.com/

new rules of lifting for women ( book )

http://stronglifts.com/

My1985Freckles

I do HIIT on the treadmill and on the elliptical. On the elliptical I do 90 second warm-up, 30 second max, 90 seconds, 30 seconds max... The 90 seconds does NOT get my heart rate all the way back down on the elliptical. It's (I'm 26) upper 170's into 180's during my max and doesn't drop below 160's during my recovery. I think the longest I made it doing intervals on the elliptical was 14 mins (7 intervals) then I just go normal for the rest of my workout, or sometimes to 20 minutes and then I throw in a few more intervals with longer recoverys lol

On the treadmill, I do 0.15 mile warm-up at 3.5mphish, then run for 0.15 mile around 6mph, repeat. I don't know the time aspect of these intervals, but my heart rate goes from 170's down to 140's before I repeat. I do that for 2 miles and then I cool down. I've been getting the 2 miles in in under 30 minutes so I usually end up with a 33-35 minute workout that way.

OR, If I am on my treadmill at home, I watch tv while I walk. I walk during the show and try to jog/run during the commercials. :-)

I do cardio at least 4 times a week, and try to get my lifting in twice a week.

mmapags

http://www.myfitnesspal.com/topics/show/518319-hiit-cardio-explained-a-great-way-to-run

A great thread that covers a lot of good info on HIIT. I do Peak 8 (you can google it). Takes 20 minutes. Not recomended for more that 2X per week as your nervous system needs a certain amount of recovery time. It has dramatically increased my VO2 max capacity for running, biking and other steady state cardio or sports. It is a great training tool in an overall program. I also strength train 2x to 3x per week.

billtonkin

HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

http://www.tabataprotocol.com/

Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

krnlcsf

HIIT is supposed to be a short intense workout. High intensity interval training. So, from what I've learned it seems that 45 minutes would be too long, you probably only need about 20 min. Bascially you are supposed to be doing the intense part so intense that you wouldn't be able to do it that long. You do bursts of cardio for a short period of time then rest and repeat. So, say you were on a treadmill...you'd run as fast as you possibly could for 30-60 seconds, then walk for 60-90 secs and repeat for 15-30 minutes, depending on your level of fitness.

if you read my post the HIIT is broken up with a 25min steady state cardio in the middle... that's what makes it 45 min. So it's not actually 45 straight minutes of HIIT... I got it from another post on here somewhere... i haven't tried it yet because i don't usually have 45 minutes to workout.

But if you want to do straight HIIT and get'er done... the 30 min HIIT on Turbo Fire is great. Its got a warm up and cool down, so I believe the actual HIIT is about 22 straight minutes. Sweaty sweaty sweaty!!!

kerrydykas

OMG Shaun T was my dance teacher in 2000! Not even joking, small town New Jersey! I can tell you he is in amazing physical shape. I would do this, but I am actually afraid of how hard it could be!

Abells

HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

http://www.tabataprotocol.com/

no im not saying that this is what it is -- i'm saying its the version I do as a suggestion

Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

mandylooo

HIIT - is High intensity interval training. You can use weights for this as we do in Crossfit which is a 45 min circuit. Yes it is HIIT at 45 minutes. WE do TABATA sometimes. If you go on any crossfit gym's website you can view their workouts and use them at home if you have some of the equipment, Mainly kettlebells and boxes for jumps.

A lot of people on here are describing TABATA. You can do sprints for TABATA. 20 seconds all out sprint followed by 10 second walk or rest. 8-10 rounds. Really short.

http://www.tabataprotocol.com/

Nah, that's just a smaller version of HIIT. HIIT has been around for a long time. The first time I heard of it was in a 1998 article in Muscle Media Magazine.

I think the difference is with HIIT, the rest is longer than the intense exercise and with TABATA the high intensity interval is longer than the rest.

This method of training has been around for a long time, tho' the science of it does appear to have progressed. When I was a kid, we just used to call it interval training. We'd sprint 150m, then jog 150m etc.

My1985Freckles

Before the thread derails into a fight over TABATA and HIIT....

If you can do 45 minutes that is Fabulous, but OP is brand new to this. It probably would be best if OP starts with a smaller time period (20 minutes or so) and gradually works up to longer periods.

I've been doing HIIT semi-regularly for a few months and sometimes I still can't make it to 20 minutes. So, OP do what you can do for now and always try to improve. If you can only make it 5 minutes right now, that is still awesome!

allynady

bump

LindseySprake

bump

Nelski

i wanna start lifting heavy weights to but don't know where to start! lol

New Rules of Weightlifting for Women. I know several women who have read this book and they love it.

What he said. Also ChaLEAN Extreme is good.
I am also considering Stronglifts 5x5 at some point.

aapayette

How many calories do you guys log for HIIT? I do something like this, but I never know how many calories I burn and can't afford a monitor right now. I know everyone's different, but an average would be nice

mmapags

Around 275 to 300. The benefit of HIIT is not calories burned during but EPOC (Excess Post-exercise Oxygyn Consumption) It is at a rate of about 14% for some period of time. How long is a mattter of different opinions. According to Lyle Mcdonald on the site www.bodyrecompostiion.com he estimates HIIT for a 20 minute session total burn at about the same as 40 to 45 minute stready state burn factoring EPOC for both.

That being said, total burn is not my primary reason for doing it as I can get higher burn on a 1 hour run. The reason is it's time efficeint and it increases overall fitness especially VO2. It's just one piece of an overall fitness strategy. It's also not new. It's been around since early the last century as a training technique. It just seems to fall in and out of vogue and based on the amount of threads around here lately, it very in right now!

glowbuggy

bump

sabawden

bumpity

AbiNichole

I love HIIT! I do TurboFire for now but will start Insanity once I reach my 1/2 way goal. I also do it on the elliptical. Amazingness.

Two words of caution:

1.) If you do it in the AM you will probably be a little hungrier throughout the day. I guess that's becuz your metabolism is in over drive. I find it hard to stay within my cals when I do it in the AM. But then it also gives me extra energy so I usually am motivated to get in a 2nd workout in the evening. Pros & cons I guess.

2.) If you do it at night you MIGHT have trouble sleeping. I often workout pretty late (becuz I have a huge crush on this trainer at the gym who walks me home when the gym closes. :smooched: ) I always have trouble sleeping so I have tea that has valerian, melatonin, and chamomile. My fav brand is Yogi "Bedtime" tea. Even then sometimes it takes me a while to fall asleep. Just a word to the wise.

Good luck girl! The benefits are def worth trying it! :flowerforyou:

Snapplejac

I box for my HIIT, my partner holds up the pads and I have a 3min warm up and then go as hard and as fast as I can for 20 seconds. By the third consecutive session I don't have the speed or the strength of the first one, but my heart rate goes through the roof each time It's definitely increased my capacity to swim for longer/faster. It doesn't sound like much but there's no way I could keep that up for longer! I guess over the months as I become fitter I'll increase the time, most likely i'll increase frequency/number of repeats per session rather than aiming for massively longer sessions.

Abells

Before the thread derails into a fight over TABATA and HIIT....

If you can do 45 minutes that is Fabulous, but OP is brand new to this. It probably would be best if OP starts with a smaller time period (20 minutes or so) and gradually works up to longer periods.

I've been doing HIIT semi-regularly for a few months and sometimes I still can't make it to 20 minutes. So, OP do what you can do for now and always try to improve. If you can only make it 5 minutes right now, that is still awesome!

i agree -- im not saying you have to -- sometimes i do interval sprinting but only for like 10 min

charliesmagic

Bump to read and follow. Thanks for posting!!

zafferFL

For the high intensity part... in lieu of speed, can you do a big increase in resistance instead (if you were doing something like an elliptical, say)?

unfortunately no. the high intensity is meant to get your heart rate way up. If you do a big resistance you will be at slower more aerobic rate.

put a spinning bike up to 80% level and pedal as fast as you can...tell me if your heart rate goes way up or not.

persilcolours

BUMP!

ce_fit

bump

HotBodUnderConstruction

I did Insanity (HIIT) for 2 months and my cardio is now off the chart and I lost 14 pounds (only need to lose another 4 and I'm at my ideal weight). I thoroughly recommend this type of training.

http://www.beachbody.com/product/fitness_programs/insanity.do

have a look

I though Insanity was max intensity interval training (long periods of high intensity followed by short recovery)

OP: HIIT is usually a 1:1 or a 1:3 ratio with recovery. If doing HIIT at a track or treadmill you essentially sprint for 30 seconds to 1 minute, then do a recovery walk/jog for the same duration, or up to 3 times as long. so you can sprint for 30 seconds, recovery 30 seconds, repeat, or sprint 1 min recover 2 min repeat.

Since it is high intensity the workout only need to last for 15-20 minutes, if you can go longer, then push yourself harder.

So, if what matters are calories in vs calories out, what benefits do HiiT workouts offer ? Just cardiovascular fitness? In other words, what difference does it make if it takes me 45 minutes to burn 300 calories on an elliptical, versus 300 in 20 minutes doing HIIT?

diagyrl

Ok - I think I had this wrong -

I thought it was 2 minutes of killing yourself and 1 minute of recovery --- I was having a really hard time with this and I couldn't make it through my 10 repetitions ... I was having pinching/uncomfortable feelings in my chest.

So is it better to do it like that with the 2 minutes to 1 until you can't do it anymore -- by the end it is more like 1.5 minutes on and 3 minutes off .....

Or should I be doing 30 sec to 1 min on & then 1 - 3 minutes off???

Just looking for the best way to do this to move some weight ... if I could get some weight off it ould help with exercise & joint pain!

Hugs - Dia

zafferFL

Ok - I think I had this wrong -

I thought it was 2 minutes of killing yourself and 1 minute of recovery --- I was having a really hard time with this and I couldn't make it through my 10 repetitions ... I was having pinching/uncomfortable feelings in my chest.

So is it better to do it like that with the 2 minutes to 1 until you can't do it anymore -- by the end it is more like 1.5 minutes on and 3 minutes off .....

Or should I be doing 30 sec to 1 min on & then 1 - 3 minutes off???

Just looking for the best way to do this to move some weight ... if I could get some weight off it ould help with exercise & joint pain!

Hugs - Dia

It has very little to do with actual time and a lot to do with intensity. But as soon as someone sstarts talking minutes, they are no longer at high intensity.

samb330

bump

camelotss

Bump!