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2003/09/09, 03:25 PM
I have been doing a lot of research on HIIT, but I am not getting far in knowing ~exactly~ how or what to do..I have no access to a gym, but I do have a treadmill, and jog/walk outdoors as much as possible. But what is better for over all fat loss. Long cardio or short HIIT....I usually do a country square which from my house it is 5.4 miles. I am no track star, and walk a 13 min mile and can jog a 9-10 mile. I try to run as much as can which isn't much..I try to run 2-3 of the 5.4 miles, the rest I do a very fast paced walk. Usually takes me an hour or a little over. Is that doing me any good?? Last night I tried to do what I thought was HIIT on my treadmill...I started out my walk at 4.3 mph then every minute or so I would increase by 1 mph...I got up to 8.3mph run then went back down to 4.3mph and started over..until 15 minutes were up. Is that good?? Or was it too short?? or what would be better. I want (need) to lose inches, I am 5'4ish and weight now is 142..was 147ish two weeks ago when I started coming here :) But I usually fall off the wagon from being bored with my workouts.. HELP HELP
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2003/09/09, 04:05 PM
What you are doing is great. There are several posts on here explaining the science behind HIIT and others explaining how to do it. Any intervals in your cardio is better than none. When I first decided to try it I printed it out from this site and took it to the treadmill with me, so I knew what to do. Look through the subjects or do a search. Good luck.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/09, 06:30 PM
where exactly did you find a treadmill routine to print out? Feel like I have spent hours trying to find one that would maximize fat loss, but coming up empty handed everytime..Sorry if I am missing the obvious.
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2003/09/09, 10:25 PM
gretchb73,
here is an email i sent out to my clients on HIIT, you can use this routine on your treadmill, or on your walk by walk, jog, sprint, walk, jog, sprint, walk, sprint, walk, sprint, so forth.
Here is a cardio challenge for you. I love High Intensity Interval Training for lots of reasons, some being that it is something you can do with any type of cardio - equipment or walking/running, jumping rope, etc. And anyone can do it because the intensity is something you control. HIIT is a great way to boost your metabolism and burn fat! It burns mega-calories, and sprints worked into workouts improves your running time, too!
Print this email, cut out the ramp and take with you next time you do cardio - I think you will like how the time just flies by when you do HIIT! If the longer intervals of intensity are too much at first, just do 30 seconds to a minute of high intensity and make sure the recovery period is as long or longer.
An example of a twenty minute HIIT Ramp that I like to do on the elliptical:
Minutes 1 - 4 warm-up low intensity
Minutes 4-5 medium intensity
minutes 5 -6 lower intensity
minutes 6-7 high intensity
minutes 7-8 lower intensity (recover)
minutes 8-9:30 or 10 med-high intensity
minutes 9:30 - 12 medium intensity
minutes 12 - 13 high intensity
minutes 13-14 lower intensity
minutes 14 - 16 high intensity
minutes 16 - 18 med/low intensity
minutes 18-20 high intensity
cool down and recovery 3-5 minutes afterwards.
Good luck! Have fun!
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Challenge + Consistency = Results
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2003/09/10, 09:45 AM
Asimmer thank you once again!! this is Great!! I really appreciate your time and help! It does go so much faster when doing it this way! Hard to believe when the time is up.
I hope this is what gets me beyond this plateau stage and breaks up the monotony a little. THANK YOU!!!!!!!!!!!!
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2003/09/10, 11:44 AM
Ok, here is a qestion on HIIT. I see that it is better for burning fat, but is it better for your cardiovascular system? I have no desire to lose any more weight (yay!) but I want to heart and cardio system to get a good workout. So would a standard cardio routine be better for that? i.e. jogging for 30-40 minutes or eliptical etc...
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2003/09/10, 02:01 PM
The Tabata protocol (like HIIT) is unique among aerobic training programs both for its intensity and also its streamlined duration. Tabata compared two groups that were separated into a 'short higher-intensity interval' group and a 'longer lower-intensity steady pace' group.
Here's how the Tabata study was conducted: In the moderate-intensity group, 7 active young male physical education majors exercised on stationary bicycles 5 days per week for 6 weeks at 70% of V02max, 60 minutes each session. V02max was measured before and after the training and every week during the 6-week period. As each subject's V02max improved, exercise intensity was increased to keep them pedaling at 70% of their actual V02max. Maximal accumulated oxygen deficit was also measured before, at 4 weeks and after the training.
A second group followed a high-intensity interval program. Seven students, also young and physically active, exercised 5 days per week using a training program similar to the Japanese speed skaters. After a 10-minute warm-up, the subjects did 7 to 8 sets of 20 seconds at 170% of V02max, with a 10-second rest between each bout. Pedaling speed was 90 rpm and sets were stopped when RPM's dropped below 85. When subjects could complete more than 9 sets, exercise intensity was increased by 11 watts . The training protocol was altered one day per week. On that day, the students exercised for 30 minutes at 70% of V02max before doing 4 sets of 20-second intervals at 170% of V02max. This latter session was not continued to exhaustion. Again, V02max and anaerobic capacity was determined before, during and after the training.
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Quoting from london:
Ok, here is a qestion on HIIT. I see that it is better for burning fat, but is it better for your cardiovascular system? I have no desire to lose any more weight (yay!) but I want to heart and cardio system to get a good workout. So would a standard cardio routine be better for that? i.e. jogging for 30-40 minutes or eliptical etc...
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Great people never want it easier, they just want to be better!
Ron
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2003/09/10, 02:04 PM
Here are the results of the above testing method...
In some ways the results were no surprise, but in others they may be groundbreaking. The moderate-intensity endurance-training program produced a significant increase in V02max (about 10%), but had no effect on anaerobic capacity. The high-intensity intermittent protocol improved V02max by about 14%; and anaerobic capacity increased by a massive 28%!
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Quoting from london:
Ok, here is a qestion on HIIT. I see that it is better for burning fat, but is it better for your cardiovascular system? I have no desire to lose any more weight (yay!) but I want to heart and cardio system to get a good workout. So would a standard cardio routine be better for that? i.e. jogging for 30-40 minutes or eliptical etc...
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Great people never want it easier, they just want to be better!
Ron
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2003/09/10, 04:58 PM
Very insightful bb1fit! Thank you for taking the time to help!!!! It is people like you and asimmer that make this such a wonderful place to come and learn.
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2003/09/10, 08:39 PM
I am sure I am speaking for Asimmer also when I say we are glad to help...
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Great people never want it easier, they just want to be better!
Ron
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2003/09/11, 12:30 PM
Ok I was searching around and found some really great, enlightening info on HIIT
www.musclemedia.com\training\hiit.asp
has a printable workout table to follow...
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2003/09/12, 05:03 PM
It like anything else you do; you have to enclude variety.
Do a day of endurance training (A long run at a joggers pace)
Do a day of speed work or use the HIIT method.
It doesnt matter if its on the tread mill or on the bike.
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"Get everthing you want--just make a little change now"
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