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 HIIT suggestions, High Intensity Interval Training |  |
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I've been searching through the posts and it seems the info regarding HIIT is kinda spread out all over the place, so I wanted to start a thread where we could try and keep info/suggestions together for future referrence. I've been studying up on this after reading David's article on fat loss basics (btw...great article Dave). I've been stuck in that mind-frame that only long sessions of cardio (30+ min) will cause fat loss, so I'm going to give the HIIT program a shot. Obviously, the time spent doing cardio is greatly reduced when doing HIIT. So, my question is, if I've been doing 30 minute sessions of cardio at medium intensity, how long should the sessions be for HIIT? Is this one of those things where you should just "listen" to your body until you adjust to it? Edit: For a quick link to Loki's article on HIIT - click hereEdit: HIIT article by Dave Draper (link from Grave) - http://davedraper.com/hiit-cardio-training.html Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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Ok...from what I've been able to find on the web, this seems to be the common routine for a HIIT program.
Each cycle consists of a 30 second sprint followed by a 30 second recovery period (if in example you are running, do a sprint followed by 30 seconds of jogging). If you are in excellent shape or are used to doing long periods of cardio you can probably up the time spent for a cycle (save my @$$ from lawyers disclaimer: always consult a physician before starting a workout program). I would suggest though that anybody that has never done a HIIT routine start at the bottom and work your way up. This program can be adapted to pretty much any form or cardio excercise such as bike, stair climber, elipitcals, etc.
Week 1 -
4 minute cycle x 2 days
5 minute cycle x 1 day
Week 2 -
5 minute cycle x 2 days
6 minute cycle x 1 day
Week 3 -
7 minute cycle x 2 days
8 minute cycle x 1 day
Week 4 -
8 minute cycle x 2 days
9 minute cycle X 1 day
Week 5 -
10 minute cycle x 2 days
11 minute cycle x 1 day
It's suggested to follow this formula until you have done it for 8 weeks then take some time off ( 1-2 weeks +) and start over. At the 8 week mark you should be at 2x 14 min cycles and 1x 15 min cycle. HIIT programs have shown to burn more fat than long endurance cardio sessions which tend to end up causing greater muscle loss.
Thanks to Shawn Phillips for this information.
This post has been edited by Skate on Apr 14 2004, 10:13 AM
Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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Member
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This time of the year, I also go for leaning up. Must have something to do with living at the shore. Anyway, I usually run 2-3 miles on the boardwalk because it "gives" saving my joints. I run first thing in the morning 3x per week, after an overnight fast. If you can handle a little hypoglycemia without overdoing it (get the shakes  ) then try it because you'll metabolize 3 times more bodyfat for energy because glycogen stores are low. Make sure you eat some good carbs and protein within the hour so you don't waste muscle. Keep your sessions under 30 minutes at first. If you opt for HIIT, your sessions will be low at first anyway. I guess the main point I'm making is to get use to hypoglycemic cardio! Make the most of each day. Yesterday is gone, tomorrow may not come...Live for today! In memory of my best friend and lifting partner, Jimmy G.
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| QUOTE (vasu @ May 4 2004, 05:04 AM) | hey, newbie here, been lurking for a while, thanks for all the info!
i got a couple question about HIIT before i start, i'm going to be doing this on my elliptical so...
1) i should ignore the calorie counter right?
2) do i want the resistance and incline on the machine to be lowered so it'll be like being on flat ground, or should i increase these for anything?
thanks!
-vasu |
1) Yup....forget the calorie counter. 2) Doesn't matter what type of incline/resistance you do. The basic goal is to do a jogging type of pace for 30 seconds then go to a full on sprint for 30 seconds and repeat. If you can handle an incline during the sprint run then go for it. When I do HIIT on an elip I usually have the incline set a bit higher during the sprints. Also, you don't have to follow a strict 30 on/30 off routine. If you can handle going 45 seconds to 60 seconds that's fine too...myself, I'm not ready for that yet 
Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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Subject to change
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| QUOTE (vasu @ May 4 2004, 11:20 AM) | i just did 4 minutes of the 30/30 and i'm going to DIE. my lungs are going to seize up and implode. i can't catch my breath still. my heart is still pounding abotu 15 minutes after the fact. i'm coughing and wheezing when i breath too.
this is INTENSE. thank god it's only 3 times a week for such a short period.
-vasu
p.s: ow.
-vasu |
LMAO....  Yeah that pretty much sums up how I felt the first time  It's amazing how I could do 30 min no prob other than sweating my ass off doing endurance cardio, but after 4-5 min of HIIT I was ready to call the ambulance. Btw...you can take your time with this too. If it's too rough, spread it out if you have to by doing like 30/sprint 60/jog the first couple times till you can handle doing 30 on/30 off. First time I was wanting to 30/sprint 5minutes/jog...lol
Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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Newbie
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I just read an article on a type of HIIT that was new to me. It was created by this Jap dude who trained the Jap speed skatering team. Instead of doing moderate cardio or conventional HIIT he had them do a 14 minute (including warm-up/ cool down) psuedo HIIT. Where insted of going for say 30 sec and recovering for 60 sec, he had them spriniting for 40 sec and recovering for 20 sec. THis supposivly gave a 14% increase over 6 weeks in Aerobic capacity and a 9.5% increase in anaerobic capacity. Thus giving you better endurance and sprinting ablity. I think it was called the Tabata Protocol if anyone is interseted. But I personally go with 1 minute sprint and 2 minute recovery for 15 minutes with a 5 minute warm up and 5 minute cool down The good may die young.... but the strong will die hard
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| QUOTE (sdbouncer @ May 4 2004, 02:24 PM) | | But I personally go with 1 minute sprint and 2 minute recovery for 15 minutes with a 5 minute warm up and 5 minute cool down |
I give you props man...I'd have the paramedics standing by if I tried that...lol Thanks for the tidbit though on that Japanese program. Glad this thread is getting some good info posted in it. The nice thing about HIIT is that you can adjust it to pretty much anything, and throwing in different time intervals is a good mix-up to a routine too. Maybe I'll be where you're at down the road....WAY down the road....
Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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I started realizing that mid-life was taking away my "Bono" profile and replacing it with something more akin to the Hindenberg! I realized that 10 years ago I was 70lbs lighter! At 42 yrs old, I was well experienced with weights; but still using a typical "jog a mile a day" aerobics protocol—and it was doing nothing but living my knees and hips reasons to organize wild-cat strikes thought the day;-)
I tried going at the HIIT training WAY TO HARD when I first started. I pulled my hamstring the second day--ops. If you're not used to all out sprints, it s amazing how clumsy you can be (even if you don't fall down, you can pull something) After recovering from my injury, I started with walking intervaled with speed-walking. Then walking with Jogs, and so on.
I work on an indoor track with 5 laps to the mile; at this point it’s easier to figure my intervals on distance rather than time. I start by running the first 1/4 of the track at 70-75% of full-speed, then I walk the next 1/4, then 75% again, then walk that last. One lap (1/5 of a mile) finished.
The next lap I follow the same protocol, but I run full-speed sprints (rather than the 75%) interspersed with brisk walking .I keep this up unit I can't catch my breath. Then I walk until I can (usually 2/3 to ¾ of a lap) then start sprinting again. I complete five laps (not including warm-up or cool-down) every other day (three times a week).
This has worked wonderfully for me so far. I'm losing weight, keeping muscle and I'm injury free! When I get under 200lbs, I'll change the protocol to a sprint/jog format rather than sprint/walk, and focus more on time rather than distance. But for now, this protocol has spared my joints and really helped me feel and look better.
Hope that helps any newbie's--you can be quite over-weight and still make this training methodology work for you. Indeed, I think its actually easier on joints, etc than the normal “jogging.” Just take your time!
And Skate, thanks for the time you've put into making HIIT accessible to us all. I know most people on this list would know about it already—but I didn’t. And it was though reading a post of yours that I first became inspired to change my routine and try HIIT.
Ronn
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man i felt the burn from those 4 minutes all day yesterday! I got a couple more questions 1) What's the best way to keep with getting raped by this workout. Should I take a protein shake (which has a bcaa cocktail in it) before or after? 2) since my main purpose here is for fat loss, do I do HIIT 3 days a week and that's that, or do I still need to do endurance cardio the other days of the week (not sure if i can handle that!) -vasu
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Subject to change
Group: Advanced Members
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| QUOTE (Slugga @ May 6 2004, 01:32 PM) | | So would this HIIT program be good for people who are looking to add mass but burn a little fat in the process or is this mainly for people who are looking for something different than just the regular 1 mile or more runs? |
Yes...HIIT is perfect for that. Doing endurance cardio tends to burn fat along with muscle too. The HIIT program helps prevent muscle loss during cardio sessions, so you'll be getting more of a fat burn to begin with in this sort of program, along with helping to prevent muscle loss. So if that's what you're looking for, HIIT should be a great choice for you. Now, the first time you go out and do this and start cursing all of our names for suggesting this to you.... 
Let us begin a revolution. I herebye place Skate at the helm. HARRR what be yer orders Captain?! - u.w.f.f. You hate us 'cause we'll never go away
And like some sort of fungus we're growing everyday
And our knuckles aren't dragging so I guess that leaves to say
Our message isn't stopping until you drag us all awayI don’t need anybody, I don’t need anyone, I don’t need your guidance home.
Watch as I build my empire, Watch as I rise and fall, Watch as I fight all alone.www.Project86.com
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