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b1982
05-03-2005, 05:24 PM
Can someone give me a sampling of an HIIT routine....

or if you are currently doing one, please share, cuz i'm not quite sure what HIIT entails vs. a normal cardio workout (besides greater intensity)

Behemoth
05-03-2005, 05:35 PM
Can someone give me a sampling of an HIIT routine....

or if you are currently doing one, please share, cuz i'm not quite sure what HIIT entails vs. a normal cardio workout (besides greater intensity)

HIIT is pretty intense. While a given routine (say 30 second sprint 45 second jog) may be best it's not usually feasable for most beginners. When I do HIIT I do about 5 minutes of warmup jogging. Then I do a balls to the wall sprint for as long as I can (maybe 10 seconds at best). Then I jog until I'm recouperated enough to do another. I treat it like weights, progression is the key.

As my training progresses both sprinting time increases and rest time decreases. I progress well like this and would advocate HIIT to anyone for fatloss.

b1982
05-03-2005, 05:43 PM
so can HIIT be incorporated indoors w/ the treadmill or other equipment?

Progress
05-03-2005, 05:52 PM
I do this one:

http://www.youronlinefitness.com/Fitness_Articles/articles/January_2003_articles/hiit_and_other_interval_training.htm

I usually am between intermediate and advanced.

b1982
05-03-2005, 06:10 PM
Thanks for the link. great info

but im wondering man, does this stuff really work? 20 min, 3-5 times a week seems like so little...i know the advanced stuff will probably kick my ass but i remember doin interval training when i ran cross country in high school...we'd jog the curves and sprint the straightaways...i guess cuz we didnt do it too often, i didnt really see any effects from it.

ryuage
05-03-2005, 06:19 PM
and what effects are you looking for

Progress
05-03-2005, 06:20 PM
Thanks for the link. great info

but im wondering man, does this stuff really work? 20 min, 3-5 times a week seems like so little...i know the advanced stuff will probably kick my ass but i remember doin interval training when i ran cross country in high school...we'd jog the curves and sprint the straightaways...i guess cuz we didnt do it too often, i didnt really see any effects from it.

I remember doing interval training in high school also. For track we did intervals and fartleks but never at the intensity I do them while cutting. We'd do around 75% of race pace on the fast section (I ran the 800m). Now I'm running at much higher relative intensity (5:00 minute mile is pretty fast for me now). Like the write-up noted, if you aren't tired/winded at the end, you probably aren't doing it hard enough. It is relative to everyone so you have to push yourself and gauge your progress on your results. If you aren't tired after the first session, up the pace.

GL with it and if you're bulking eat a lot more!

KingJustin
05-03-2005, 10:05 PM
These last few weeks I've been doing 400m sprints. The goal to lean up considerably has been achieved, and I've found that my average times have gone from 1:25 to 1:15 despite the fact that I've been adding an extra 400 in each week. I have also improved enough to where I have run singles at 1:05, and if I put on track shoes on and didn't hold anything back, I could probably run a single in under a minute, which I am very happy with, considering the small amount I put in.

On to advice. Here's my training plan for the past few weeks:
Sunday:
March 27 3 x 400m 120 sec Rest Intervals
April 3 4 x 400m 120 sec RI
April 10 5 x 400m 120 sec RI
April 17 4 x 400m 120 sec RI
April 24 5 x 400m 90 sec RI
May 1 6 x 400m 90 sec RI
May 8 7 x 400m 90 sec RI
May 15 5 x 400m 90 sec RI

Wednesday:
March 30 - 3 x 400m 120 sec Rest Intervals
April 6 4 x 400m 120 sec RI
April 13 5 x 400m 120 sec RI
April 20 4 x 400m 120 sec RI
April 27 5 x 400m 120 sec RI
May 4 6 x 400m 90 sec RI
May 11 7 x 400m 90 sec RI
May 18 5 x 400m 90 sec RI

I usually try to average 1:18 on Sunday and then 1:15 on Wednesday, so that the progression is constant.

hockfootball
05-03-2005, 11:59 PM
Bizatch that is an interesting routine, i have a question though what are the RI's, im thinking seconds of rest, but do jog during those or what?

b1982
05-04-2005, 11:15 AM
this may be a silly question, but how do you keep track of the intervals...in regards to time, are those digital workout watches equipped with interval timers or something? or do u kinda just count it out roughly in your head?

Big Bas
05-04-2005, 11:42 AM
the specific time isnt that big of a deal...just try to guesstimate... or, if you do it on a stairmaster or on a bike, you can use the same intervals... for example, i do ten sec sprints, with 50 sec rest on the elliptical machine... its a total of 1 min, so its easy to follow!

and it IS intense... there are many times where i feel like im about to barf halfway through

b1982
05-04-2005, 11:52 AM
the specific time isnt that big of a deal...just try to guesstimate... or, if you do it on a stairmaster or on a bike, you can use the same intervals... for example, i do ten sec sprints, with 50 sec rest on the elliptical machine... its a total of 1 min, so its easy to follow!

and it IS intense... there are many times where i feel like im about to barf halfway through

this elliptical routine u do....how long do u go for total?

Big Bas
05-04-2005, 12:47 PM
this elliptical routine u do....how long do u go for total?
im up to 37 mins... that includes 5 minutes to warm up... when i hit 40 total minutes, i think im gonna try to up the resistance during sprints, and go for a shorter total time

b1982
05-04-2005, 12:55 PM
im up to 37 mins... that includes 5 minutes to warm up... when i hit 40 total minutes, i think im gonna try to up the resistance during sprints, and go for a shorter total time

how long have u been doin it for? and have you noticed good results so far?

Big Bas
05-04-2005, 01:02 PM
how long have u been doin it for? and have you noticed good results so far?
ive only been cutting for 2.5 weeks.... started at the beginning of the cut.

Im actually rather pleased with the results. im not going to quantify it in lbs, because im sure i lost a bit of water weight, and cleaning up my diet definitely helped as well. I'll say Im happy with how well my body is adapting. Also, afterwards I really feel like i got a good workout; I feel it much more than when I used to do the elliptical for an hour at a more steady pace

KingJustin
05-04-2005, 09:19 PM
I just walk during the rest intervals. If I jogged I'd be exhausted and wouldn't be able to put much into the 400's.

MnM
05-04-2005, 09:26 PM
i just started the HIIT and i find the 30 sec split works. It almost psychologically makes the time go by faster because your always pushing yourself just another 30 sec.