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crazyskater52
05-05-2006, 03:10 PM
Okay, I have been advised to try the HIIT, and I did a search so basicly it is sprinting for about 6 seconds rest for 9, like a set of 20? If this is not correct please let me know how it really is then.

Would it be as effective if I just did it on a field instead of a field?

And would it be okay to do like 16 secs and then 25 secs of rest, set of 20?

And what do you guys think about if I do the HIIT like three times a week, and jog 5.6-7 miles for two days...so total of 5 cardio days, one in bursts and other in endurance?

What you guys think? Please let me know lol, THANK YOU!

crazyskater52
05-06-2006, 08:52 AM
Anyone? Pllllz I need to know lol, I read the threads but its confusing me O_o

poserpilotdave
05-06-2006, 10:13 AM
Would it be as effective if I just did it on a field instead of a field?


Dude, I dont know about HIIT, but that right there confused the sh*t out of me.

DumbellDude
05-06-2006, 10:21 AM
http://www.musclemedia.com/training/hiit.asp - I do the 30sec intervals, if you can train in a field it's perfectly OK, probably better than treadmill. I try to do 3 hiit sessions a week and nothing else, but ofcourse I hate cardion in general... LOL

teck
05-06-2006, 10:23 AM
what are your goals?

HIIT has helped alot of people to lose BF in the past. Doesnt work for all but as i said there has been success.

As poser quoted you about the field thing! what the hell do you mean?lol

You can basciall use HIIT in any exercise that will stimulate and raise your heart rate. So i use it on a bike and also mix it up with running on a tredmill or up and down a hill.

And lastly it really depends on what your goals are to be doing cardio for 5 times a week. I personally feel it is to much for me as it i will lose my gains. BUt you might be training for something completly different.

DumbellDude
05-06-2006, 10:32 AM
forgot about this thread: http://www.wannabebigforums.com/showthread.php?t=23970&highlight=hiit

ddegroff
05-06-2006, 01:27 PM
The big deal about HIIT is and intervals one high intensity/one rest period, then repeat. You can do it on a rowing machine or outside on a field, on a trail really anywhere. Also keep the session 15-20mins. Start with two days a week see how you feel go from there. Five days of cardio is too much in my opinion.

crazyskater52
05-06-2006, 09:00 PM
Ok guys thanks, I'll read this when I get back and reply to you, but I meant if the field would be the same as a treadmill, lol i was a bit tired

crazyskater52
05-06-2006, 11:45 PM
okay, thank you for the links, I read the first one. I'm too tired to read anything else, need to go to sleep, I'll read it tommarow. Today I did hiit for the first time, but didn't read that so I did it different, this is what I did:

Jogged for about 1.2 miles....then did 20 sets of 6sec sprints/9 sec rests....then jogged about .6 miles

Tommarow I'm going to try what dumbelldude sent: http://www.musclemedia.com/training/hiit_table.asp

I'm going to see how much I can do, I want to try the 5 or 7 min, but I'll see tommarow.

I'm going to lift weights 3 times a week, HIIT 3 times a week, and the 7th day, depending, I'll jog 5.6-7 miles or just rest, maybe one week on and off idk...

again thanks for links and I'll finish reading it tommarow

d'Anconia
05-07-2006, 03:03 AM
Some people only recommend doing HIIT 2x a week because it tends to tax the CNS a lot due to the 100% sprints. As for intervals: it's best to keep the sprinting period short to where the most/all of the myoglobin stores are used up and not much reason to go past that interval. Estimated time I believe was 5-15 seconds so I sprint 100m which comes out to around 13-14 seconds (depending on which repetition of the interval).

As for rest periods: I haven't seen much argument against long rest periods. You need to try to get the myoglobin stores replenished if I remember right. I usually end up taking ~1 minute rest between bouts.

Don't try it on a treadmill. Too much quick velocity change and plus you're really prone to either a.) looking very stupid on the treadmill or b.) hurting yourself somehow.

I prefer cleats and grass.

crazyskater52
05-07-2006, 09:50 AM
CNS?

So you do 13-15 secs? How many reps do you do? Why would the myoglobin get used up by shorter sprints than longer?

d'Anconia
05-07-2006, 11:33 AM
Because, if I remember correctly, the myoglobin stores get used up within 15 seconds of the start of the sprint. I would assume anything else after that... well... doesn't use up any more myoglobin.

CNS = Central Nervous System. The two main things going into muscular strength and power are your muscle size and the efficiency of the CNS. When you're giving ~100% effort often, the CNS can get taxed too much. Ie if you tried lifting your max (or very close to it) several times in a day or if you were "failing" (meaning you couldn't get the last rep out and your spotter had to give you some help). When the CNS gets taxed too much, it becomes less efficient and you end up losing power and strength.

I usually do about 11 repetitions of the sprint. If you're just starting then you may want to a.) give yourself more rest time or b.) not do as many repetitions of the sprint.

d'Anconia
05-07-2006, 11:42 AM
I'm going to quote some of our more knowledgeable members here from the "More reasons that HIIT rules" thread:


The discussion goes on to mention myoglobin, the oxygen-binding protein in muscle. Myoglobin provides short bursts of oxygen in anaerobic conditions. That seems to be the key here; lactate blocks fat oxidation, leaving myoglobin to fuel the oxidative process. Once it gets used up, fat utilization is shut off in favor of glycogen metabolism.

Now, I'm not exactly sure what protocol was used in the study mentioned; I also don't know what "optimal" work:rest ratio exists. However, it is compelling information to keep intervals short and hard, using ample rest periods.


Myoglobin is a large protein that binds to oxygen inside your muscle
cells [3]. Think of it a little like a "reserve" oxygen supply.

According to Astrand, myoglobin is repeatedly used and reloaded during
the work and recovery phases of interval exercise.

However, as the duration of the work period's increase, myoglobin
stores are reduced.
Your body needs more oxygen to use fat as a fuel (compared to
carbohydrate or protein). When oxygen supplies become limited,
carbohydrate supplies a greater proportion of energy.
Because lactic acid, a by-product of carbohydrate metabolism, "blocks"
fat burning, intervals that continue beyond the point at which
myoglobin loses its supply of oxygen rely to a greater extent.


Based on my understanding of the article posted, it would seem that the sprint interval of 6-15 s is for fat energy use due to oxygen availability provided by the myoglobin.

The active recovery interval allows myoglobin oxygen store replentishment and, perhaps, gets rid of some of the lactic acid build up which could block myoglobin oxygen uptake.

Given this, why can't you optimize fatloss by doing moring HIIT on an empty stomach? When does the body "need" glycogen?

I guess what I'm getting at...if you are theoretically oxidizing fat during the first 6-15s of the sprint....could you not continue to burn fat while in the recovery interval if no carb based energy supply is not immediately available?


The recovery interval will burn fat regardless; oxidation is going to occur after an anaerobic interval.

The idea between the shorter interval is that, once you get beyond that fuzzy threshold time on the intensive portion, fat metabolism stops completely and becomes completely anaerobic, whereas before it was still burning fat.

I don't want people to think it was creating a specific time interval that you had to shoot for; just that in general, shorter is better for the intensive part.

From the famous study itself:

How long do myoglobin stores last?
Myoglobin holds enough oxygen to last for 5-15 seconds [1].
This explains why short, rather than long intervals appear to promote
a greater rise in fat oxidation.
http://groups.google.com/group/misc.fitness.weights/browse_thread/thread/b1fb36a6f9c5704a/4fd8cb88c1898ce0?lnk=st&q=interval+group%3Amisc.fitness.weights&rnum=330#4fd8cb88c1898ce0

DumbellDude
05-07-2006, 01:21 PM
D'anconia - thanks man, that's some interesting information there. I might have to revise my sprint/"rest" ratio.

Skater - get 1-2 days off from working out, rest does good to you

crazyskater52
05-07-2006, 02:43 PM
Ok wow, lol, thanks alot for the info! Thats really cool, makes alot of sense, so then doing 15/22 would prob be best right? Since it stops burning at 15 right? And would 22 sec rest really be enough so it starts burning again? And the rest period should I come to a complete stop, jog, or walk?

d'Anconia
05-07-2006, 02:53 PM
I don't know if you've tried doing any sessions of HIIT yet but you're gonna be asking yourself whether 22 seconds of rest is really enough. I take a good minute between 100m sprints, and while I'm not in the best shape, I end up swamped very quickly.
I'm not positive whether or not there is a good minimum amount of rest time that one should use as I haven't seen any real studies regarding it. I would naturally assume the longer, the more likely the myoglobin stores have been replenished but on the other hand if all it takes is 15 seconds for restoration then a minute rest would be a bit of a waste of extra time.

Tried searching how fast the body can replenish myoglobin stores but no good results...

crazyskater52
05-09-2006, 04:44 PM
okay, I did this today: HIIT 11-15 secs/45-60 secs rest x 11

and it was hell O_O ...I need a stop watch, but i have a question...after you do a set...do you walk or jog?

diesel_dan
05-09-2006, 06:09 PM
I myself jog, but I guess it is just personal preference.

David
05-10-2006, 08:09 AM
I've got a HIIT question - could it also be done on a bicycle? For instance, one could paddle normally and then for 11-15 seconds paddle as fast as possbile before starting to paddle slowly.

MixmasterNash
05-10-2006, 08:17 AM
I've got a HIIT question - could it also be done on a bicycle? For instance, one could paddle normally and then for 11-15 seconds paddle as fast as possbile before starting to paddle slowly.
In what body of water are you paddling your bicycle?

Yes, cycling is fine. Intervals are the basis for most spinning classes.

David
05-10-2006, 08:37 AM
In a swimming pool.

d'Anconia
05-15-2006, 12:08 AM
I need a stop watch, but i have a question...after you do a set...do you walk or jog?

I'd like to pretend that I jog... but I definitely end up walking... slowly...
I'm not sure what's considered ideal.

Progress
05-15-2006, 02:01 PM
Anytime I end up doing HIIT I just kill myself. When I was in my prime I'd do this but everytime I try to do it now, having not done it in a while, it doesn't turn out pretty.

I get on the treadmill and run a mile, then I drop down to a fast walking pace, raise the incline slightly and then I bump up the speed to 12 MPH, maxing the treadmill out. I run like that for as long as possible then cut down to a walk. Repeat. The more I do, the less long I can run.

ScroogeSF
05-16-2006, 03:49 PM
Do you guys do HIIT in the morning? I read the other big thread, but I'm not sure what it says about the timing.

Anthony
05-16-2006, 03:53 PM
I wouldn't do HIIT on an empty stomach, but if you're used to lifting in the morning than HIIT shouldn't be too bad. *evil laugh*

ScroogeSF
05-16-2006, 07:27 PM
Cool...I'll have my morning breakfast and do a HIIT session 30 mins later.

d'Anconia
05-16-2006, 10:46 PM
Your breakfast better not be very big... trust me on that one.

Either that or give yourself more time after you eat.