Question about HIIT - JP Fitness Forums

VanceMac · 11-21-2006, 04:39 PM

Is the purpose of HIIT to allow the body to do as much time at high intensity as possible, or is there something special about the rest period dynamic? Is it the high intensity that does the trick, so that this is simply manipulating the body in to being able to do that as much as possible? If so, then working to lengthen the intense periods within the exercise time frame would be a goal. If there was something dynamic and effective about the rest/intense process, then a goal would be to be able to do this process for a longer total time (keeping the same ratio between intense and resting).

I am trying to find out how to measure progress, and what my goal should be.

finboy · 11-21-2006, 04:54 PM

Vance,

There is much more to HIIT in terms of what the body uses for fuel as opposed to steady state cardio, minimizing muscle loss, fat loss, other facts, etc. that I've read about but can't find a quick link to.

I'll search around...maybe others here have links to detailed info about HIIT.

VanceMac · 11-21-2006, 05:29 PM

I guess I could do the same, but I get so lazy when there are so many knowledgable people here.

RobLL · 11-21-2006, 06:32 PM

Maximum intensity, what does that mean? HIIT maximum intensity for from between 15 seconds and 2 minutes. Obviously, regardless of what you level of fitness, you can go harder for 15 seconds than you can for a minute.

The emphasis, as I understand it, is that maximum level. If you start raising the time beyond some level you are into the 'cardio' range of old.

So I think it is a definitional thing, HIIT, 15 to 120 seconds, then enough rest so you can do it again.

Alan Aragon · 11-21-2006, 06:52 PM

Quote:

Originally Posted by VanceMac

Is the purpose of HIIT to allow the body to do as much time at high intensity as possible, or is there something special about the rest period dynamic? Is it the high intensity that does the trick, so that this is simply manipulating the body in to being able to do that as much as possible? If so, then working to lengthen the intense periods within the exercise time frame would be a goal. If there was something dynamic and effective about the rest/intense process, then a goal would be to be able to do this process for a longer total time (keeping the same ratio between intense and resting).

I am trying to find out how to measure progress, and what my goal should be.

In the broadest sense, the purpose of HIIT is to maximize energy expenditure per unit of time. There are other objectives & side benefits, but who really wants to hear about elevation of 3-hydroxyacyl coenzyme A dehydrogenase? :p

About progression, your possibilities aren't limited to lengthening the high intensity intervals. Other possible progressions would be to either increase their existing intensity, or increase the duration (of either the individual intervals, or in total by adding more intervals to the workout) - either to the allotted timeframe, or to a lengthened timeframe which doesn't necessitate a reduction in duration or intensity of the lower intensity intervals. The permutations/possibilities are infinite.

Progress simply. I suggest messing with no more than one or 2 variables at a time. For example, if you were to do jump rope intervals, you can manipulate number of jumps per set, or number of sets total, rest between sets, total time alloted per set or per training session in total -- doesn't really matter which variables you manipulate, as long as some sort of progression occurs in tandem with your gains in efficiency.

To get more concrete, you can start with 5 sets of 100 jumps, no time limit to the workout. Eventually, you can attempt to progress to 10 sets of 200 jumps, 20 minute time limit for the entire workout.

Moral of the story: the rules are flexible. As long as progression (linear or not) is built into the plan, you're doing the right thing.

VanceMac · 11-21-2006, 07:29 PM

OK, so if I wanted to stay with 30 minutes, using the elliptical, I could increase the resistance on the intense periods, or lengthen the time of the intense periods (by shortening the rests), or eventually both. Since the machine has a set time for intervals, I will probably first do the intensity level. Then later I can switch to manual and manage my intervals on my own so that I can shorten the rest periods.

Alan Aragon · 11-21-2006, 07:38 PM

Quote:

Originally Posted by VanceMac

OK, so if I wanted to stay with 30 minutes, using the elliptical, I could increase the resistance on the intense periods, or lengthen the time of the intense periods (by shortening the rests), or eventually both. Since the machine has a set time for intervals, I will probably first do the intensity level. Then later I can switch to manual and manage my intervals on my own so that I can shorten the rest periods.

I personally can't stand the elliptical machine as a mode of cardio. That fixed plane of motion, fixed lateral distance between legs & relatively fixed arc of motion just feels alien & wrong. But that's just me, others can't seem to live without it & have more pressing reasons to use it in their cardio arsenal (ie, joint impact intolerance).

But that's beside the point here. Yes, what you mentioned is a viable set of manipulations among many possibilities.

VanceMac · 11-22-2006, 12:26 AM

I have very dodgy knees (from years of basketball, to which you could say "why are you playing basketball, then?", but it is an addiction), and the elliptical is very knee friendly. Of the machines, which are in the gym for immediate access to complete a workout, and which make weather not an issue, it is what works best for me. I could get by without the extra cardio, since basketball is probably enough, and I have cut back, but I have lost a lot of weight with cardio and it is difficult to just drop it.