HIIT (High Intensity Interval Training) for stage 2 vid

[Txgirl]

Originally Posted by Susan4

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.

That's exactly the way I'm doing my HIIT. I play around with the sprint/recovery times. Today for example, I did 30 seconds "all out, gave all I got" sprints and then recovered for 1 minute. Repeated this 8 times, sat down for 5 minutes,drank some water and did 35 minutes of "easy" steady state cardio, keeping my heart rate around 128-141. I do this on an empty stomach first thing in the morning and after the HIIT/steady state cardio session I wait an hour before I have a protein shake AND then I wait another 2-3 hours before I begin my meals. This is Lyle McDonald's stubborn fat protocol and it must be working...I'm down 1% in my bodyfat measurement. I do this 3 times a week

[marthand99]

Originally Posted by LaraT

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.

Yes! I usually do HIIT three times a week first thing in the morning. All morning at work, I feel great, lots of energy, can think clearly. All afternoon, I am incapable of doing any work requiring actual thought. I have learned to schedule all important work in the mornings. I didn't make the connection though until I read your post - this started the same time that I started doing HIIT.

[LoriAnne]

Natalia,

I've finally got caught up on some forum thread-reading and really enjoy your threads! I appreciate the discussions on HIIT and it is quite motivating to read your workouts. You look amazing!! You have the body shape and definition that I am striving to acheive!
Keep up your great work and I will continue to enjoy your threads!

~Lori

[kfisherx]

Originally Posted by mel

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.



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.

mel

Speaking of starving that is exactly what happens to me on hill sprints day. I ate 2700 kcals yesterday and was still hungry. It was freak'n weird. That must be the right ticket then. I will try to emulate this on the tready.

[Natalia]

Originally Posted by LoriAnne

Natalia,

I've finally got caught up on some forum thread-reading and really enjoy your threads! I appreciate the discussions on HIIT and it is quite motivating to read your workouts. You look amazing!! You have the body shape and definition that I am striving to acheive!
Keep up your great work and I will continue to enjoy your threads!

~Lori

Lori, thank you for the encouraging words. I'm just trying to give a little something in return for the massive amount of info and inspiration I am getting here from all you ladies.

I really enjoy hanging around with like-minded women here on jpforums. You all RULE!!!!!

[jellopy]

Originally Posted by Susan4

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 like the elliptical for that reason too! I have a back condition, so the elliptical is perfect for minimizing impact. I've been doing HIIT cardio for over a month now (though I just started NROL4W today) and it's done wonders for my health. I find it helpful to use the non-moving handlebars during the sprints and the moving ones during recovery. From time to time I do HIIT on a rowing machine, but I find it to be a bit less effective perhaps due to my short legs.

[dragonflyjess]

Would it be possible to do HIIT by jumping rope? Just curious.

[Natalia]

Originally Posted by dragonflyjess

Would it be possible to do HIIT by jumping rope? Just curious.

I don't see why not. As long as you can elevate your HR to let's say 85-90% of your HRmax for 90 seconds and then stop for 60 seconds to bring the HR down.

[dragonflyjess]

The reason I ask is because I have an elliptical and I just don't feel I'm pushing myself enough on it. The time I exercise is early a.m. and it is still dark and cold out so not real thrilled about doing sprints at that time, so I though maybe jumping rope would be a good alternative.

[mel]

The better jump roper you are, the easier it is to get this to work. And, it's important to really get the intensity up while you are jumping, but it is definitely doable, heck you could do it with jumping jacks if you wanted to.

mel

[ZTAKPsi]

Maybe you can up the resistance level on the elliptical? I've had to up mine quite a few times now. Believe it or not, it actually does get easier. I'm up to a 12 now and I have incline level to where it works the whole leg. I usually up the level about every 4-6 weeks it seems.

[dragonflyjess]

Thanks for the ideas, I did what ZTAKPsi suggested and upped the resistance level and WOW I really felt the push today! I actually had to cut it down from 20 mins. to 15 mins. just couldn't go anymore. My elliptical doesn't have an incline so hopefully the resistance levels will keep me busy for a while.

[Lisa~]

Originally Posted by ledove

Make your own mixes: Skwigg Blog

First, props to Natalia for the excellent info in this thread!

I have always put together music for lifting and energy system sessions, but I never knew how to crop out just a portion of a song. I spent some time creating a new interval-specific mix and I love it! It was fun to do and really made the interval session enjoyable. Thanks so much for this link ledove!

She suggests burning your mix to a CD and then uploading it again into iTunes. You don't have to do that. You can convert your cropped song (is that the right terminology? LOL) and iTunes will save it for you. You can then change the name and convert it back to mp3 or AAC. Here's the link where I learned how to do it: Music Editing with iTunes

[stingo]

Originally Posted by Lisa~

She suggests burning your mix to a CD and then uploading it again into iTunes. You don't have to do that. You can convert your cropped song (is that the right terminology? LOL) and iTunes will save it for you. You can then change the name and convert it back to mp3 or AAC. Here's the link where I learned how to do it: Music Editing with iTunes

I'll have to investigate this when I get home. It reminds me (kind of) of foobar2000's sampler mode, where it would put the first 30 seconds of each song on a CD into one sound file. And nice avatar Link-Zilla.

[nutbar]

I'm such a techno-idiot. I tried using the Skwigg way and completely screwed it up. I'll try again with Lisa's link.

Originally Posted by Sue_H

Nutbar!!! I'm with you on loving John Denver! My heart about broke when he died a few years ago! I was lucky enough to have seen him a few months before when he was here in town...and we had front row seats....I'm so glad I had that opportunity!

Ooh, I'm so jealous! If you don't already have it, I highly recommend his Country Roads Collection (boxed set). It's an incredible collection of tons of his works (and not just the popular hits).

There's a fella that works at the local hardware store (I call him "Hardware Man") that looks rather like John Denver. I try to make up excuses for buying new hardware as often as I can.

[GinnyLou]

There's a fella that works at the local hardware store (I call him "Hardware Man") that looks rather like John Denver. I try to make up excuses for buying new hardware as often as I can.

You are a sick, sick woman! J/K