HIIT (High Intensity Interval Training) for stage 2 vid
I noticed there were a lot of new ladies. Welcome to all and congrats on choosing this great program (man, I sound like a saleswoman ) I am not affiliated with anyone behind NROL, yet can't help but speak highly of this training method.
Anyway, below os the video presented by Craig Ballantyne on HIIT. I think many of us will find it helpful as we dive into STAGE 2 of NROL4W.
I cannot tell you how helpful this was for me. I have always wondered if I was doing them correctly, and I was not going down to a walk, so this was super insightful! Thanks for posting it!
Thanks for posting this... I am so not a cardio nut so I know very little about running. I started a running program a while back that was doing something like this but not that high of an intensity. I was doing 3.5 and then upping to 5.5 or 6... so I guess I need to up it a bit more. I just hate running, lol.
I do hard "aerobic" intervals, as he called them, on the ArcTrainer, bike or stepmill. I'm wondering if maybe it's time to run.
For those who have been doing HIIT, and doing it correctly, what are your recommendations for a machine to use? It's still cold and wintering here, so a machine is my best bet for now.
I still have 4 workouts in Stage 1, then the special workouts, and a few days of rest (I think...need to read.) So that's a few weeks, yet. I think I'll start hitting the treadmill and trying to adjust my body to some running.
I've just started back on the stationary bike, so my legs will be ready for biking outdoors in the spring.
Any suggestions on how to start running, for a non-runner? (just do it, I guess.)
Wow...you don't even know how perfect the timing of posting this is! I just finished doing my HIIT this morning and I had worried that the 2 minutes of steady I was doing was too rested! What I did was perfect!! 1 minute crazy fast and 2 minutes steady and slow.....
Thanks!!! =)
annette I'm with you on the "new to running" thing. The program I spoke of before if you scroll up was pretty good.. It's a beginner program, but like most things, I didn't end up sticking to it... didn't have a gym to go to while home for winter break and then just didn't get back into it now that I started this program.
I'll probably do the perscribed HIIT in Stage 2 and eventually end up working this program back in... here's the link: Cool Running :: The Couch-to-5K Running Plan
Annette, I just added in HIIT recently and work out at home. I'm trying to do it twice a week (it's really tough on this ol' body!) and alternating between the treadmill and elliptical. Like Tuesdays on the treadmill and Saturdays on the elliptical. That way I don't overkill myself on one particular activity but once per week, giving that damage time to heal. (I tend to be stupid about things and am a magnet to injuries. )
I wish someone would do one with GOOD music. (Good, meaning suited to my individual tastes, of course. )
yeah, I know what you talking about. I am not crazy about that light techno stuff....I wish they threw in some hard-core ACDC for the 'sprinting' phase))) As far as 'recovery' phase...they can play Tchaikovsky for all I care.
But hey, it's better than nothing. At least it cues me when to pick it up, and when to slow down.
But hey, it's better than nothing. At least it cues me when to pick it up, and when to slow down.
Not to a country girl like me, it's not better than nothing! LOL
I LOVE Tchaikovsky! And AC/DC or some similar hard-hitting, fast paced metal would be great for the hard parts, with some nice John Denver thrown in for the rest portions. (I have always had a bad case of the hots for John Denver. LOL) I just can't stomach be-bop stuff that passes for rock these days. *gag*
thanks, natalia! i started doing hiit for the first time on monday after my 1-a6 workout. i can only do 3 30-second work sessions on the stationary bike right now. it's darn hard, but good to know that i'm doing it correctly!
I have been doing this training for 2 years and let me tell you it really buils the glutes. Instead of decreasing the speed after a sprint I jump off and decrease and it helps you do a true sprint. You will never want to do steady state again.
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!
Now, don't anybody throw dumb bells or anything at us.....
Skwigg's blog is how I first learned about NROLFW! Love her writing!
Thanks for the HIIT link, Natalie. I'm sooo impressed with your transformation! Do you think it's possible to transform like you did on this program? Any tips appreciated! I'm in stage one, about a month in.
Or, if you're a techno-idiot like me who busts something on your computer on a regular basis and can't see it no matter what, here's the link: YouTube - High Intensity Interval Training
as someone who has always been intensely into running, it took a lot for me to abandon hour-long cardio sessions in favor of 15 minute HIIT sessions where i go at 6 mph and ramp it up to 8 mph for the intervals. 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!
I have most of the cardio coaches and mix and max the challenges that meet the guidelines for HIIT. I find Sean so motivating. Some of the challenges are sprints and others are hills.
The slower you go in recovery, the harder you'll be able to push the sprints. Right? You don't want to tax yourself during your slow periods. From what I know about HIIT, you spike your metabolism when you push it hard during the intervals. So push it hard!
I do my HIIT on a recumbent bike that I have at home. It can be a little tough on the glutes, but it works. I love HIIT because I get B-O-R-E-D with steady state cardio. SO not my thing. I could lift weights until the cows come home, but when it comes to cardio, I'm falling asleep. HIIT lets me work hard, fast, and smart. And there are a bunch of different ways to do it.
I used to do the Bill Phillips progression of 6, 7, 8, 9 (repeat) with a 10 thrown in at the end. I've also done :30 sprints with 1:30 recovery, and right now I'm doing 1:00 sprints with 2:00 recovery. The 1:00 sprints are a LOT different from the :30 sprints because you have to maintain it twice as long. But it's a lot of fun to mix it up.
HIIT (High Intensity Interval Training) for stage 2 vid
) I am not affiliated with anyone behind NROL, yet can't help but speak highly of this training method.
I am starting HIIT 3x week beginning next week. (alternating treadmill, spinner bike, and elliptical).
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