HIIT (High Intensity Interval Training) for stage 2 vid - Page 2 - JP Fitness Forums

Jodi · 02-07-2008, 05:41 PM

I have a Gym Boss timer that I use for HIIT workouts, both on the treadmill and outside. I love this little gadget:

Gymboss Interval Timer: perfect for workouts : improves your body for life

GinnyLou · 02-07-2008, 05:42 PM

Very good info in this thread!

Veda · 02-07-2008, 06:15 PM

Do you folks think the HIIT sessions are required or optional in stage 2 of the NROLW program? It wasn't really clear from my reading.

missjane · 02-07-2008, 06:16 PM

In some of the stages, they are required (ie workout B in Stage 2)

Natalia · 02-07-2008, 06:28 PM

Quote:

Originally Posted by marygrace

is it REALLY better if i walk the recoveries instead? its so hard for me to believe that! i feel like i will be losing fitness!

MaryGrace, you will be losing fat without loosing much muscle with HIIT. I found I lost too much muscle while doing steady state 1 hour cardio (5 times a week) last year.....

Veda · 02-07-2008, 07:34 PM

Quote:

Originally Posted by missjane

In some of the stages, they are required (ie workout B in Stage 2)

Ohh!! I see where it goes now, I hadn't noticed it before. Thanks.

marygrace · 02-07-2008, 08:07 PM

Natalia- How many HIIT sessions are you currently doing? What is the duration/intensity?

Natalia · 02-07-2008, 08:18 PM

Quote:

Originally Posted by marygrace

Natalia- How many HIIT sessions are you currently doing? What is the duration/intensity?

Hey. I was kinda fooling around with HIIT during stage 1. One week I'd do two 10 minute sessions, next week I'd just throw in one 20 minute one.

Next week is the start of stage 2 for me, and I planned 3 20 minute sessions for the next 4 weeks. Then I'll decide what to do next....

Alwyn Cosgrove has some helpful articles on the subject 'HIIT vs Steady-state cardio' on his site. Check'em out.

AnnetteW · 02-08-2008, 05:58 AM

I for one have a good 20+ lbs of fat to lose, so I'm going to continue with my regular cardio. I work intensely, it's NOT an hour at 65% of my MHR, but an hour with an average working HR of 80% and working up into 90% at times. Phew......

.........but, I am going to attempt that treadmill today. I downloaded the interval thing Natalie posted. It's 1 min on, 2 min recovery, and it's about 40 min long. All I'm going to do today is walk and jog (no sprints.) And I am going to get my running muscles into gear.

I kind of don't want to do the HIITs later on the ArcTrainer (elliptical) because it's my favorite for cardio, and I don't want to ruin it for myself...lol.

Susan4 · 02-08-2008, 07:07 AM

Annette, I encourage you to try the HIIT on the elliptical for a session or two, I really like it! Quick workout, very effective, next to no impact on my joints. I was reading something somewhere here about doing a HIIT session, then stepping off for 5 minutes which allows a flood of triglycerides to the muscles, then hop back on again for steady state and get more fat burn as a result.

ZTAKPsi · 02-08-2008, 07:10 AM

Previous to Stage 1 I had been doing Turbulence Training which included about 18-19 min. of HIIT workout after each lifting session so I just continued with that. I just went back to the first weeks of my TT program and followed those workouts.

For my A workouts in Stage 1 I am doing a 5 min progressive warm up (3 out of 10 intensity for the 1st 2 min. and then 4/10, 5/10, 6/10) and then I do a 8.5 out of 10 intensity for 45 seconds, then down to a 3 out of 10 intensity for 45 seconds. I do that for a total of 6 intervals and then I do a 5 min. cool down. (19 min. total)

For my B workouts in Stage 1 I am doing a 5 min progressive warm up (3 out of 10 intensity for the 1st 2 min. and then 4/10, 5/10, 6/10) and then I do a 9 out of 10 intensity for 20 seconds, then down to a 3 out of 10 intensity for 40 seconds. I that for a total of 8 intervals and then I do a 5 min. cool down. (18 min. total)

I do all of my HIIT on the elliptical. In order to go fast enough to get to 8.5/10 or 9/10 intensity, I have the resistance on the machine up pretty high and I increase that about every other week. So...as I increase my weights that I lift, I also increase my resistance on the machine. Just a rule of thumb for me. If you're doing it right...you are typically at the "almost throwing up" stage. The last couple intervals are always REALLY hard and sometimes I feel like I could barely finish. But you feel great afterwards!

In TT, the HIIT only got worse as the weeks went on and you also did HIITs without the machine. All body weight. Those are super hard! You do about 6 different bodyweight exercises in a row with no rest in between the exercises, you take a 30 second rest and then do the circuit again, rest 30 seconds and then do the circuit one more time. (3 total) The body weight HIIT workout at the end of TT was KILLER! I'd be happy to share some more of these HIIT workouts if anyone is interested.

lovebeingmom · 02-08-2008, 07:57 AM

ZTAKPsi- would you mind sharing the all body weight HIIT workouts. i'm very interested but just can't afford TT right now. I just purchased new weights and a step. but i've read all about TT and would love if you could share some of those workouts.

thanks

ZTAKPsi · 02-08-2008, 08:03 AM

I've only done one program of his so far and I got it from my Precision Nutrition group. I'm going to be purchasing his stuff though, I really like it. Here are a couple work outs from the one program I did. You can get good ideas from these and then just mix them up as well. (FYI...burpees are HARD!)

Bodyweight Interval Workout
• Go through the circuit up to 3 times without resting between exercises.
• Rest 30 seconds between circuits.
o Prisoner Squat (15 reps)
o Decline Pushup (15 reps)
o Underhand-grip Inverted Row (12 reps)
o Plank with Elbows on Ball (30 seconds)
o Bulgarian Split Squat (12 reps per side)
o Jumping Jacks (60 to 100 reps)

Bodyweight Interval Workout
• Go through the circuit up to 3 times without resting between
• Rest 30 seconds between circuits.
o Y-Squat (15 reps)
o Spiderman Pushup (10 reps per side)
o Pull-up or Chin-up (50% of maximum # of reps you
o Diagonal Lunge (8 reps per side)
o Side Plank (30 seconds per side)
o Stability Ball Leg Curl (15 reps)
o Burpees with Pushup at Bottom Position (10 reps)

AnnetteW · 02-08-2008, 11:05 AM

Well, I'm back from the gym, and my workout was horrendous (as usual.) I'm still on Stage 1, workout A7. I was so tired I couldn't hold my body up for the jackknives (still my hardest exercise.)

So I rested a bit and hit the treadmill. I walked at 3 mph and did the runs at 6 mph. I can't even begin to imagine sprinting on a treadmill without killing myself, so maybe the treadmill won't be the best thing later. But I have a few weeks yet before the real HIIT starts, so I will keep working on it.

Another thought I had while driving home was to go ahead and do the HIIT on the ArcTrainer which I have very good control of, bodywise. I can continue to run on the treadmill for the time being also, and later when the weather is nicer, consider doing the HIIT on the track or something, and really doing all out sprints.

This has been a great discussion. I also like that I have a few weeks to experiment a bit with things too.

BTW, on the treadmill, my walking HR would get down to about 67% and my running up to 85%, but I know I wasn't sprinting or doing an all-out effort. I was surprised that I was even able to run, I never have been able to before, my legs would burn so much. My legs were absolutely fine....YEHAW, I'm becoming FIT!!!

Fitwit · 02-08-2008, 12:03 PM

Thanks so much, Natalia! That was very helpful!

Natalia · 02-08-2008, 12:45 PM

Well, I did my real HIIT today. No foolin' around! Used that Podrunner Intervals music. It's a 27-minute set. Music is not very motivating, but at least it cues me when to walk and when to sprint. I think I'll make my own mix in Garage Band.

BPM CHART:
5-minute warmup @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
3-minute cooldown @ 128 bpm

walked at 3.5 mph (4 METs) ......sprinted at 8 or 9 mph (14 METs). Once sprinted at 10 mph and the treadmill started making funky noises

Needless to say it was a good blood-pumping, heart-thumping, sweat-pouring workout! I think the people on other cardio machines reading their magazines stopped reading just to watch 'the strange chick'. I just looked back and smiled thinking, 'Yeah, baby, I'll be burning calories like crazy for the next 24-36 hours after this. What about you?'

One concern. I have chondromalacia in both knees, and sometimes after intense running they hurt a lot. Tomorrow will definitely show it.

One more thing. When sprinting watch your form, too. Your whole body (legs, hips, trunk, shoulders, arms and neck) need to be as one. I had a picture of Michael Johnson in my head

ZTAKPsi · 02-08-2008, 01:14 PM

WOW! 27 min set! Impressive! I'm looking forward to getting up to that one day. I just did 6 45 min intervals today and about died. I think when I do any HIIT w/the running I'm going to just do it outside. I'm scared of the treadmill...I really think I'll fly off.

It's funny you say that about people staring at you at the gym. I know that people stare at me when I'm doing HIIT on the eliptical because I'm going all out and dripping sweat like crazy! haha