pls Critique my HIIT - JP Fitness Forums

afterburn · 01-15-2008, 04:11 PM

I'm not lookin' for a atta girl!! I'm lookin' for some hard advice!! I have been trying to do the HIIT right, but afterwards I can always go more. So check this out & see if I need to kick it up a little or if this HIIT is going to get the fat burning results I'm looking for. I can't jog/run just yet ,,, BUT that is what I am aiming for........

My HIIT was this today. No incline Treadmill

2-WU
1 @ 8mph
2 @ 4
Cycle this 5 more times
1@ 8.5
2 @ 4
1@ 9.0
5 min cool down @ 3.0 = total of 30 min

While I am doing it , man whoooosh !! But after I get done , I always wish I would have pushed harder!!!

After the HIIT- I did a ab w/o ( got the true PRONE JK !!!! YEAH)

then did another 2 miles on the eliptical resistance 10 ( 7-9 mph)

Since I was able to do the other 2 things , I don't feel like the HIIT was a true??? Or was it ....??? what ch'all' think?? TY much AfterBURN

stingo · 01-15-2008, 09:10 PM

Try changing up the ways you do HIIT - for example, next time you do it, try it on a rowing machine, or swimming. Doing so forces your body to adapt to the new stimulus and thus burns more calories.

That said, when you're doing it, do you think you could push it a little more? Like say for one round, take it to 8.1 or 8.2?

LisaS · 01-15-2008, 10:14 PM

Alwyn has a fat-loss theory that pairs intervals with steady state. He has you do intervals and then rest 5 mins and then do 20-30 min of moderate steady state.
His theory is that the intervals are good at mobilizing fat stores into the blood stream and then the steady-state will consume them.
He talks about it during his interview on Max Out Radio.

afterburn · 01-17-2008, 01:06 PM

Thanks guys :: I Can push it up a little ,,, actually 9.0 I can do if I push myself, shich is what I need to do! Lisa : I an going to read alwyns theory right now TY so much !!!!

well I couldn't get the podcast to come in on the computer i am using today, but I am going to do the HIIT w/ SS------ then gauge Fat loss & muscle mass over the next month & see

strambo · 01-17-2008, 06:29 PM

The interval should be an all out sprint provided your body/conditioning can handle that intensity. Those weren't all out sprints which is why you can go for 30 minutes total and feel like you have more in you.

I feel like puking after 4 minutes of Tabata sprints and the longest HIIT I ever did was 13 minutes. 20 second sprint followed by 40 seconds walking, 13 times. I was gonna work up to 15 sprints, but switched to a different protocol beforehand...that one was killing me!

Try this: after a warm up, do 10 1 min. sprints at 9mph with only 1 minute at 4mph in between. If you can't handle that at first, maybe start at 7 intervals and work up to 10.

There is no one "right" way to do it, but if you still have gas in the tank after a "high intensity interval training" workout...it wasn't "high intensity".

Cynic · 01-17-2008, 08:57 PM

I can't critique according to MPH.

HIIT works off of heartrate.

You want to max out during the ME intervals and then let yourself gget back down to a 75% HR or so, before starting the cycle over.

afterburn · 01-18-2008, 06:13 PM

If I did a hiit by my HR then I wouldn't do much ! Im up to 180 in no time & stay around 185-190 the whole time !!!!!!!!!!!!!!! I KNOW NOT GOOD

stingo · 01-18-2008, 06:28 PM

When you're up in that range, can you say a full sentence without taking a breath?

Cynic · 01-18-2008, 06:43 PM

Quote:

Originally Posted by afterburn

If I did a hiit by my HR then I wouldn't do much ! Im up to 180 in no time & stay around 185-190 the whole time !!!!!!!!!!!!!!! I KNOW NOT GOOD

It may be that you need time to adapt. If you have no stamina, then of course your going to hit your peak rather quickly and stay in the upper range.

I think in such as case, I used to advise SS cardio for a month or so, then switch to intervals.

diamondpete · 01-20-2008, 08:42 AM

The HIIT I did is pretty miserable. 5 min light jog. Basically I sprint for 10 secs, walk back to the starting point (about 90 sec in the first week, and the cut 10 secs off the next week and so on ). and I do that 10 times. Crawl into a hole and die. I found about 50 sec rest was the best I could do to even have a semblance of sprint in my
last one. I do it twice a week on "off days " in a cutting" phase.

I do not think I could go all out on a tread mill (don't like/trust them) and in 9th, 10th round I am dying and would likely fall of the back end of the treadmill when stopping.

hiitman · 02-14-2008, 10:46 PM

1. Get a heart rate monitor and make sure you a pushing 90%+ MHR.
2. Try HIIT on the bike or outside running - treadmills make it too easy to run and too hard to change intervals quickly.
3. Shorten your intervals and make your rest interval and HI interval the same duration (1:1). I'd suggest 15/15 (second) interval split.