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.....
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.
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.
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.
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.
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)
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!!!
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.
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
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
I love reading this thread! It continues to be eye opening. Today, I'm going to play with those body weight HIIT workouts up there.
I went ahead and used the first two interval workouts in the book this week. I did them on the treddy. The first workout looked like this:
Warm up for 2 @ 3mph/ 1 @ 5 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
The second workout was
Warm up for 2 @ 3mph/ 1 @ 5 mph
1 min @ 8
2 min @ 3
1 min @9
2 min @3
1 min @9
2 min @3
1 min @ 9
2 min @ 3
1 min @ 9
2 min @3
I enjoyed these very much. I can't believe how much harder I am able to push the sprints now that I am going all the way down to a walk for the rests. Before, I would be jogging at 5.5 on the rests and running at 7.5....much closer to steady state. I followed the advice of the video Natalia posted up above and jumped off the belt at the end of the sprint and then decreased the speed to walking. I got those weird looks too.
Now, I really felt the spike in heart rate, and in metabolism. I am freaking ravenous after these workouts.
In short, I'm lovin it and can't wait until I work 10 mph into the next one!
I love reading this thread! It continues to be eye opening. Today, I'm going to play with those body weight HIIT workouts up there.
I went ahead and used the first two interval workouts in the book this week. I did them on the treddy. The first workout looked like this:
Warm up for 2 @ 3mph/ 1 @ 5 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
1 min @ 8 mph
2 min @ 3 mph
The second workout was
Warm up for 2 @ 3mph/ 1 @ 5 mph
1 min @ 8
2 min @ 3
1 min @9
2 min @3
1 min @9
2 min @3
1 min @ 9
2 min @ 3
1 min @ 9
2 min @3
I enjoyed these very much. I can't believe how much harder I am able to push the sprints now that I am going all the way down to a walk for the rests. Before, I would be jogging at 5.5 on the rests and running at 7.5....much closer to steady state. I followed the advice of the video Natalia posted up above and jumped off the belt at the end of the sprint and then decreased the speed to walking. I got those weird looks too.
Now, I really felt the spike in heart rate, and in metabolism. I am freaking ravenous after these workouts.
In short, I'm lovin it and can't wait until I work 10 mph into the next one!
mel
Sounds like a great HIIT workout, Mel. All day after that workout my body felt like a freakin' furnace.
Oh, cool new profile pic. What's that under your head though?
Does anyone else feel "mentally" exhausted after a HIIT workout? My body is tired physically but it is like I am semi-brain dead as if I had been up all night.
I have problems going fast enough on the treadmill. I can't seem to get up to "all out" speed without feeling like I am going to fall off so I find my stationary bike (old fashioned kind, not computerized) to be optimal since I have direct control over the speed/tension and don't have to wait for the machine to change speeds like you do on treadmill/elliptical, etc.
Oh and for whoever mentioned they like the Arc Trainer--I just read something about how they are actually very bad on the knees due to lack of complete ROM and moving the knee in a very unnatural way. I will have to go and look again where I read it, some sports medicine site.
I've started doing what I guess is "real" HIIT, where I walk in between my sprints. I don't feel like its easier at all, I just get to run my sprints harder! I really enjoy it!
I've started doing what I guess is "real" HIIT, where I walk in between my sprints. I don't feel like its easier at all, I just get to run my sprints harder! I really enjoy it!
One thing I did notice when doing this sort of training is that my recovery rate (getting heart rate back down after exertion) really improved.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm one who loves the ArcTrainer, so that article would be interesting to me. I would guess it would be a similar issue for an elliptical then. I have found 2 of the machines at my gym have a narrower stance, so I use them, I feel my hips otherwise. My knees haven't been an issue at all, and I do vary my elevations.
I did my "practice" intervals again today on the treadmill. I tried running at 7mph but it's too fast, and 6.5 was a bit too fast. I could do 6, and then go up to about 6.2. My HR maxed out at 89%.
I need to continue learning to run, my body isn't used to it, but I'm doing it at least.
A few things I don't get about HIT and it appears as though others aren't getting it as well.
I worked my way up to doing my hit training at
7.5 and 5.5 on the treadmill. My HR during these times are 165ish and 145ish. Is that more of a steady state? Should I be doing 7.5 and 3 to achieve a 160ish and a 140ish instead? I don't see the value in coming down to a walk if I can recover at a higher rate.
Hmmmmm... perhaps I need to be pushing harder on my fast times. When I do hill sprints I know I HAVE to walk. I guess I just don't feel very comfy pushing that hard on a tready.
I tend to think of it like lifting. You work at peak intensity for a time, then you back off and rest enough so you can maximize the intensity of the next work time. If you back off to a walk for your rest, it's just possible you can increase your work effort in your high intensity work phase. That is, maybe shoot for 7.8 or 8.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
A few things I don't get about HIT and it appears as though others aren't getting it as well.
I worked my way up to doing my hit training at
7.5 and 5.5 on the treadmill. My HR during these times are 165ish and 145ish. Is that more of a steady state? Should I be doing 7.5 and 3 to achieve a 160ish and a 140ish instead? I don't see the value in coming down to a walk if I can recover at a higher rate.
Hmmmmm... perhaps I need to be pushing harder on my fast times. When I do hill sprints I know I HAVE to walk. I guess I just don't feel very comfy pushing that hard on a tready.
You can't really go by a standard heart rate because our heart rates are all different and the 220-age formula is pretty much discredited by all fitness professionals. It can be off by up to 30% (in either direction) 160 might be really high/hard for you but for someone else it could be moderate and for the next person it could be unattainable even when in good shape.
I have had my V02max tested and done submaximal testing so I truly know what is low/mod/high for me personally. I also know around what BPM I cross the anaerobic threshold.
For HIIT they often say go by rate of perceived effort rather than heart rate anyway. There is log time in what the heart ratem monitor shows so when doing short sprints a heart rate monitor isn't going to acucrately reflect your HR. And from what I understand you don't want to recover completely during the "slow" phase but you want to get your HR down considerably. If you can do that running than that is fine.
I've been working HIIT on the KISS principle. Run (well ellipticize) like the devil is chasing me for a minute then go slow for two minutes and hopefully catch my breath in time for the next sprint I'll have to put on the monitor and see what that means for HR.
You can't really go by a standard heart rate because our heart rates are all different and the 220-age formula is pretty much discredited by all fitness professionals. It can be off by up to 30% (in either direction) 160 might be really high/hard for you but for someone else it could be moderate and for the next person it could be unattainable even when in good shape.
I have had my V02max tested and done submaximal testing so I truly know what is low/mod/high for me personally. I also know around what BPM I cross the anaerobic threshold.
For HIIT they often say go by rate of perceived effort rather than heart rate anyway. There is log time in what the heart ratem monitor shows so when doing short sprints a heart rate monitor isn't going to acucrately reflect your HR. And from what I understand you don't want to recover completely during the "slow" phase but you want to get your HR down considerably. If you can do that running than that is fine.
Thanks. I recover just fine at 5.5 for the next big push so that is probably a good way. I am going to try it at 3.0 rest though just to see if I can more closely emmulate what I get on the hill sprints... See if I have more to give on the push.
Sounds like a great HIIT workout, Mel. All day after that workout my body felt like a freakin' furnace.
Oh, cool new profile pic. What's that under your head though?
Thanks Natalia! That's an aerobic step with some strips of gym floor on top. I headstand on that thing and then push up and down off of it. I'm not quite strong enough to push up from the floor yet. My goal is to get that strong, but right now, I can't budge myself from the floor, lol.
Quote:
Thanks. I recover just fine at 5.5 for the next big push so that is probably a good way. I am going to try it at 3.0 rest though just to see if I can more closely emmulate what I get on the hill sprints... See if I have more to give on the push.
K, I did my HIIT this way for the whole HELL program. Then, I watched a video linked above, and the guy talked about how coming all the way down to a walk and then going to a sprint and back gave more metabolic bang for the buck because of the spike in metabolism from going from walk to sprint and back. That was the best reasoning I had heard. And, I think it works because I have been freaking starving after doing the runs that way.
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