HIIT frequency

MissRose · 10-22-2008, 04:53 PM

I am just finishing stage 1 and have not decided to do/not do the special workouts.... If not I start stage 2 tomorrow....

In looking to stage 2 - I know only 1 HIIT session is in there a week after the B workout. Is it OK to do HIIT every other day on non-lift days instead? That would be Mon-Wed-Fri HIIT in the morning - & Tues-Thurs NROLFW in the evening & Sunday morning NROLFW.. Saturday off.

Is HIIT the morning after an evening workout too much?

Aoife · 10-22-2008, 05:08 PM

My usual take is that if you're doing it "right" then it's hard to do terribly often. But a lot depends on your recovery, your diet, your caloric level, and your personal response to intensity. So you could try whatever you want. But, if it or your lifting or your other activities start to suffer and you're not getting in enough recovery, back off. Sometimes, ya just don't know till you try. You'd only be giving yourself one day off a week. It may be enough, or it may not.

As for a comparison, if it were me and I was eating at a deficit, no way. Eating maintenance or above, prolly not a problem.

stefanilinn · 10-22-2008, 08:59 PM

Well I was lifting Mon, Wed, Fri and doing intervals on Tues, Thurs, Sat and my hips and knees hurt now. So I am not so sure about this...

Fang · 10-23-2008, 02:18 PM

I think you really need to listen to your body on this. I intended to do HIIT 2 or 3 times a week, but the program just was too much for me at certain points, and I had to cut back to 1, 2, or none at all depending on how I felt.
On a positive note, I am totally amazed at the results I am getting with only 2-3 workouts a week. I do walk every day with my dog, and chase around 3 kids, though, so it's not like I'm totally sedentary other than the lifting.
It's a long program. You will probably get a very clear sense of how much is too much as you go along. : )

MissRose · 10-23-2008, 02:58 PM

Thanks for the feedback! I was trying to do everyday! Lasted about 2. hahaha.

I have been doing 3X so far because I want to lose a couple more pounds of fat, only 2 or 3 pounds and thought this was a good way of doing it. I have been the same weight for the past 3+ weeks!!!

So far it is ok, I am a little tired, but have still been doing my lifting with more weight each time - for most exercises anyway. I am not pushing real hard yet on the hiit though, so maybe it is not really hiit! I do:

1 min 2 mph
2 min 3 mph
1 min 5 mph
2 min 2 mph
1 min 6 mph
2 min 2 mph
1 min 6 mph
2 min 2 mph
1 min 6mph
2 min 2 mph

missjane · 10-23-2008, 03:00 PM

Here's a good thread on HIIT, with a video.

HIIT (High Intensity Interval Training) for stage 2 vid

MissRose · 10-23-2008, 03:02 PM

Thanks Jane! I appreciate the link!

missjane · 10-23-2008, 03:03 PM

And, here's a good blog post from Leigh:

Post Re-Visit and Updated: HIIT Explained, Clearing up the Myths - Fat Loss Troubleshooter-Leigh Peele

MissRose · 10-23-2008, 03:12 PM

Thanks again Jane! I think I need to boost mine up a bit after reading some of this. I am getting a little sweaty, but not really too much. I will try 7 & 8 mph next time instead of the 5 & 6. Maybe then I won't want to do 3X per week. lol.

I was following the workout in the book.... it even started at 1 and that wasn't even a walk!! so I boosted up from what the book said, but not enough.