High Intensity Interval Training

JAMProphet

I just read this article, and I am intrigued about the possibilities. Anybody have any feedback/experience of High Intensity Interval Training and its effectiveness?

http://fitness.mercola.com/sites/fitness/archive/2012/11/02/interval-training-and-intermittent-fasting.aspx?
e_cid=20121102_DNL_art_1

Chief_Rocka

It sucks, but it will definitely improve your conditioning.

iAMsmiling

Just started adding HIIT to my routine a couple of weeks ago. Promptly got the flu...so no results yet.

I am finding it challenging, but hoping to spend less time on the cardio machines and more time with weights as a result of using it.

NickLavato

40 min on the elliptical, 10 min warm up, 20 min of 1 min hard 1 min med paces, 10 min cool down. I do 5 days a week. 17 LBS lost in 1 month doing so.

NickLavato

Also after reading the artical your posting I dont believe in the Fasting end.

avir8

I do HIIT as part of my workout. It's hard but it works really well (that's what she said).

kelseyhere

Do some research on Tabata. He is the guy who pretty much invented interval training. It's been proven time and time again that HIIT is a very effective way to torch calories and increase speed. I try and run 3-4 times a week, and for one of those runs I do intervals.

HMVOL7409

I've done HIIT since March, no more than 20-25 mins though 2-3 times a week, and have dramatically dropped my BF due to it. It's hard but I love it. I also love being done in 20 mins, dripping in sweat and the person next to me who has moved slow for 45 mins+ hardly looking like they have done anything ask how the hell do I look like that after 20 mins?? Hmmm quality over quantity.

castlerobber

I just read this article, and I am intrigued about the possibilities. Anybody have any feedback/experience of High Intensity Interval Training and its effectiveness?

http://fitness.mercola.com/sites/fitness/archive/2012/11/02/interval-training-and-intermittent-fasting.aspx?
e_cid=20121102_DNL_art_1

I do HIIT in the form of Sprint 8 intervals--warmup, 8 x (10-15 seconds all-out sprint, 90 seconds recovery), cooldown--once a week. I haven't seen great improvement from it, but I think the principle is sound.

arc918

40 min on the elliptical, 10 min warm up, 20 min of 1 min hard 1 min med paces, 10 min cool down. I do 5 days a week. 17 LBS lost in 1 month doing so.

HIIT is good, but you lost your weight by eating at a deficit. Your HIIT helped to increase that deficit.

NickLavato

40 min on the elliptical, 10 min warm up, 20 min of 1 min hard 1 min med paces, 10 min cool down. I do 5 days a week. 17 LBS lost in 1 month doing so.

HIIT is good, but you lost your weight by eating at a deficit. Your HIIT helped to increase that deficit.

Bingo. But HIIT also increases your oxygen recovery post workout also, therefor continuing to burn calories longer after the workout. Bottom line it is working for me.

Dave198lbs

I just read this article, and I am intrigued about the possibilities. Anybody have any feedback/experience of High Intensity Interval Training and its effectiveness?

http://fitness.mercola.com/sites/fitness/archive/2012/11/02/interval-training-and-intermittent-fasting.aspx?
e_cid=20121102_DNL_art_1

I do HIIT in the form of Sprint 8 intervals--warmup, 8 x (10-15 seconds all-out sprint, 90 seconds recovery), cooldown--once a week. I haven't seen great improvement from it, but I think the principle is sound.

10-15 seconds all out followed by 90 seconds rest is not really HIIT.

Elleinnz

Love HIIT - bang for your buck, and I just love feeling as if I am going to die after only 15 minutes!!

http://www.charlespoliquin.com/Lifestyle/Blog/311/Tip_13_Substitute_Intervals_for_Aerobic_Cardio_To_Improve_Body_Composition_&_Save_Time.aspx

SP2Bfit

I actually enjoy HIIT...in small doses like 30 minutes--it certainly gives a great workout in a short amount of time. crazy intense for the burst but recovery times make it all worth while...I much prefer exercising on the treadmill with HIIT vs. a steady pace. Give it a try--If I were you I would make sure to wear a heart rate monitor. Respect recovery periods get your HR back down into target zone (60-70% of maximum HR)....the first few times I did it I didn't let myself recover enough between interval bursts (90% of maximum HR) and wound up with a few seconds of double vision--20-30 minutes after my workout was over which was very unpleasant!

castlerobber

I do HIIT in the form of Sprint 8 intervals--warmup, 8 x (10-15 seconds all-out sprint, 90 seconds recovery), cooldown--once a week. I haven't seen great improvement from it, but I think the principle is sound.

10-15 seconds all out followed by 90 seconds rest is not really HIIT.

Well, Phil Campbell, M.S., M.A., ACSM-CPT, FACHE, the guy who wrote the book, thinks it is. I'm not an expert like you, though, so I can't say if he's right or not.

JAMProphet

Nick mentioned earlier about not agreeing with the fasting aspect of the article that started this post. Anybody have any experience/feedback on the fasting part?

I usually lift on an empty stomach, but mostly because I had a few bad experiences of almost throwing up if I ate pre-workout.

Any thoughts?

JAMProphet

Also, any other suggestions you have for HIT workouts would be awesome

rachmass1

I have started adding it in a couple times a week on the eliptical but it is so tough for me right now I end up wheezing and nauseous after 3 30-second intervals. I use the eliptical normally at 150 steps per minute and sprint at about 230-250steps for 30 seconds, then 90-120 second recovery and repeat. Once I get more consistent I will do more sprints. It definitely ups the game on my workout and I am positive it is a benefit if I don't kill myself in the process (my normal exercise is walking 3 hours a day)

Dave198lbs

I do HIIT in the form of Sprint 8 intervals--warmup, 8 x (10-15 seconds all-out sprint, 90 seconds recovery), cooldown--once a week. I haven't seen great improvement from it, but I think the principle is sound.

10-15 seconds all out followed by 90 seconds rest is not really HIIT.

Well, Phil Campbell, M.S., M.A., ACSM-CPT, FACHE, the guy who wrote the book, thinks it is. I'm not an expert like you, though, so I can't say if he's right or not.

not an expert either but I wonder if that 10 second hard then 90 second recovery is for total beginner or warm up?

zombilishious

I incorporated HIIT into my routine a few days a week because I was having alot of trouble getting on the treadmill and running/jogging at a steady pace for more than a couple minutes. It's helping my conditioning - I am finding more endurance in steady state running. Right now, I"m running at 7mph for 60 seconds, followed by a 90-120 second cool down walking at 4mph. I keep this up for 15-20 minutes after lifting for about 45 minutes. I enjoy it, so I'll keep it up.

Hollie_downunder

Have you heard of Beachbody's Insanity workout?

that is basically HIIT but they call it Max Interval Training... has done wonders for many people, i LOVE it definately gets results and my cardio has improved 10 fold

DPernet

I do HIIT on my cycling workout. 2 minutes on, 2 minutes off. I've seen a big increase in my VO2 max number.

kristarablue2

I have done multiple forms of HITT and when I started my fitness increased big time, it has had a huge impact on my cardiovascularly. However I have not had lots of weight loss with it. Currently Tabatas are my favorite way to go for HITT. *kitten* for fasting, I prefer to not fast because I don't want to be all hungry when I am working out....but try HITT...love it, great physical results and you can spend less time doing it:)

ValerieMartini2Olives

When I was going to the gym, I would do HIIT training on the elliptical and the AMT machine. Sometimes I would do 4 minutes on, 4 minutes off, repeating for at least a half hour, but I found that a 2 minute warm up, followed by 1 minute on-1 minute off, then 2 minute cool down was just as effective. Then I was working out with a friend, and we were doing the HIIT program with Chalene. I recommend doing HIIT. I noticed results with both. But you're only supposed to do HIIT like 2 days a week. I would only do it one. Do it one, the next day do something lighter, the next day something harder, the next day something harder, back to easier... and so on and then next week start over.

NickLavato

Nick mentioned earlier about not agreeing with the fasting aspect of the article that started this post. Anybody have any experience/feedback on the fasting part?

I usually lift on an empty stomach, but mostly because I had a few bad experiences of almost throwing up if I ate pre-workout.

Any thoughts?

I just believe that you need some sort of fuel for your workouts, not saying over eat but something certainly helps. Its my belief that if you starve yourself(fast) when you do finally eat, your body clings to whatever it can. And that to me is not a good plan.

gregpack

RE: peak eight -Thirty seconds is the recommended interval time on the elliptical or bicycle. There are specific goals you should reach for if you're trying to get the benefits. Your should be approaching or meeting you maximal heart rate during the latter circuits, overheating(sweating profusely) and the muscles you're using should be burning, indicating some anareobic metabolism is taking place.

The "no carbs for two hours" are for those who wish to maximize HGH production. A low carb protein drink is recommended post workout. Apparently an insulin release suppresses the production of HGH. If speedy muscle recovery is your goal, then he recommends a minimum of 25 G of protien, and 4X the amount of carbs. That is his research, not mine.

I feel the program is effective. I ABSOLUTELY dread it-which tells me it is probably an effective workout.

There is several videos on youtube of this program. In addition the lengthy interview with Dr Mercola is good.

JAMProphet

I have been trying to find info for HIT that can be done on a track- so far, unsuccessful. Any suggestions?

Dave198lbs

I have been trying to find info for HIT that can be done on a track- so far, unsuccessful. Any suggestions?

sprint a section (30-40 seconds)

jog a shorter section 20 seconds

repeat for as long as you can but no longer than 20 minutes (unless you are already studly)

JAMProphet

I have been trying to find info for HIT that can be done on a track- so far, unsuccessful. Any suggestions?

sprint a section (30-40 seconds)

jog a shorter section 20 seconds

repeat for as long as you can but no longer than 20 minutes (unless you are already studly)

Got it. I'm gonna hit the track on Monday. Thanks!

jaysonhijinx

Planning to add 1-2 sessions of HIIT into my weekly exercise schedule. Currently I do 4 days of weight lifting (2 days power. 2 days hypertrophy) as well as having basketball twice a week (1 session for practice/social games and 1 competition game) and indoor soccer twice a week.

Can already see the benefits it will have not only for weight/fat loss (just finished a bulk and want to lose the fat gained in the process) but also conditioning for basketball and soccer

wmagoo27

Also, any other suggestions you have for HIT workouts would be awesome

It's a little old school, but look up 'Fartlek Training'. It's kind of like the grandfather of modern HIIT developed by a Swedish trainer in the 30's.