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Group: General Fitness & Exercise

HIIT Training

shaolin905 Posts: 18 Joined: 2002/06/07	2003/09/04, 10:41 AM There seems to be a lot of interest in trying out HIIT training. Can someone post a routine that everyone could follow and try it out? Then everyone can learn from each others experiences in this method of training. Maybe it's something that Freetrainers could add as an optional program as well? Why not use this forum to keep everyone who is interested in this motivated and on track.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/09/04, 11:02 AM HIIT is simply high intensity interval training. An example on the recumbent bike may be as follows... 2 min. warmup at a moderate intensity, say level 3. Then, for 30 sec., crank it up to level 5, and then back down to level 3 for 45 sec. This 45 sec. period is active rest. After the 45 sec., crank it up to level 6,and do 30 sec, then active rest for 30 sec., then crank it up to level 7, and so on. How high you go in levels and your amount of active rest will vary depending on your fitness levels. Try to always increase your time at higher levels or shorten your rest periods. I like to do this type of program on the fat burning program, "hills", that is on most bikes. Each hill is 15 seconds, and there are normally 3 of them in a row, so I crank it up to a higher level with each set of hills and then rest between them. You can adapt this same method to the treadmill, stair stepper, elliptical, anything you like. Even jogging and sprinting. Hope this helps. Oh yeah, your sessions should but last 12-18 min. They are very intense, and will raise baseline metabolism well. -------------- Great people never want it easier, they just want to be better! Ron
RaiderCTE Posts: 17 Joined: 2003/07/09	2003/09/04, 11:06 AM I have just started implementing my version of HIIT into my workouts. No matter which machine I use, bike, treadmill, or eliptical, I go in segments and speeds that work for me. They also vary on the piece of equipment. I just make sure nothing is easy. I just started on the eliptical so I'm still getting used to it. My routines go something like this. After lifting, I try and only put my arms on the handles to look at the heart rate. 2 minutes warmup around 45 to 55 rpm on eliptical 1 minute 65 rpm 1 minute 75 rpm 1 minute 85 rpm 1 minute 95 rpm 1 minute 65 rpm 1 minute 75 rpm 1 minute 85 rpm 1 minute 95 rpm (I'm about to fall over) 1 minute 65 rpm 1 minute 75 rpm 1 minute 85 rpm 1 minute 95 rpm (I'm falling over) 2 - 3 minutes around 45 - 55 rpm Each time I hit the gym I try and push myself by either going one more step like to 105 rpm or adding 10, 20 or 30 seconds to each interval. I usually always end up going to the treadmill for a while after and just walk to cool down, when I have an extra 5 or 10 minutes. Not sure how this fits into the HIIT manual but I know that it kicks my arse.
RaiderCTE Posts: 17 Joined: 2003/07/09	2003/09/04, 11:11 AM I ment to include it is on Level 5 throughout the routine.
Diana123 Posts: 135 Joined: 2003/02/03	2003/09/06, 09:08 AM My favorite and for me most effective HIIT programs are these two (warm-up and cool-down not included,I usually do 5 minutes of each): 1.) Step- machine-->10 min level 7 Treadmill--> 10 min level 6-7 Step-machine-->10 min level 7 2.) Treadmill-->2 min level 7 2 min level 8-9 (alternate the above for 20 min)
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/09/06, 10:51 AM In case you are wondering the benefits of HIIT, you may want to read this..... Empirical evidence shows that high intensity cardio exercise in non-obese subjects has been shown to be more effective than training at a lower intensity level (Tremblay, 1994). Higher-intensity aerobic intervals have also been shown to increase exercise and resting energy expenditure separate from any change in muscle mass (Hunter et al 1998). Higher-intensity exercise has resulted in greater fat loss despite less total energy expenditure (during a session) when compared to a higher level of energy expenditure achieved in a lower intensity exercise session (Tremblay, 1994). The total energy cost of the (Moderate Intensity Cardio) MIC program was substantially greater than the (High Intensity Interval Training) HIIT program. The scientists found that the MIC group burned more than twice as many calories while exercising than the HIIT program. HOWEVER, skinfold measurements showed that the HIIT group lost more subcutaneous fat. According to the scientists, " . . .when the difference in the total energy cost of the program was taken into account, the subcutaneous fat loss was nine fold greater in the HIIT program than in the MIC program." Bottom line: the HIIT group experienced 9 times more fat-loss benefit for every calorie burned during exercise. Tremblay, et al; (Metabolism (1994) Volume 43, pp.814-818) -------------- Great people never want it easier, they just want to be better! Ron
shaolin905 Posts: 18 Joined: 2002/06/07	2003/09/06, 04:22 PM So does HIIT kick in the fat burning process quicker because your body is trying to source energy for the higher intensity? Maybe I just don't understand the relationship between burning calories and fat between MIC and HIIT. If the same calories are burned should it be relatively equal?
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/09/06, 04:29 PM Your baseline metabolism is dramatically increased for the day. Not only is HIIT more efficient at burning fat, it is better at sparing muscle since it burnes less cals but shed more fat. In addition it keeps metabolim raised for over 24 hrs. while the moderate intensity did not raise metabolism for any appreciable amount of time. Fat burning afterwards to replace all the energy stores you burned up, and to restore homostasis(body temp, hemoglobin, elevated respiration, etc.) -------------- Great people never want it easier, they just want to be better! Ron
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/26, 01:13 PM bump :big_smile:
Daniel199 Posts: 28 Joined: 2004/02/21	2004/03/29, 07:04 AM How would you incorporate HIIT into running?
mriker Posts: 6 Joined: 2004/07/30	2004/07/30, 07:20 PM I'm curious about incorporating HIIT into running as well. I'm a student and literally don't have any money to sign up at a gym, so I'm going to be running outdoors. Is incorporating HIIT as simple as running hard for 30 seconds, jogging for 30 seconds, running hard for 30 seconds, etc.? Or is there a better way? Most of the terrain around where I am is fairly flat.
princesslodgey Posts: 1,748 Joined: 2004/02/21	2004/07/31, 01:29 PM most recommendations I've seen are intervals of between 30secs and two minutes. The exact times don't seem to be important, so to avoid looking at your watch all the time you can use other markers for intervals such as sprinting between two lampposts, then jogging between the next two.
nellyboy Posts: 209 Joined: 2004/07/09	2004/08/01, 07:32 PM A true interval is 3 to 3.5 times the amount of work (as a conditioned person). Example: sprint for 10 seconds, jog or walk 30 to 35 seconds. The reason for such high rest intervals is because of the bodies energy systems and their need for adequate rest. In a true interval you'll use your anaeorbic alactic energy system which has a high need for rest. If convienience is a problem and you're running out side on a track, just use length as your measure instead of time. By the way, there are other intervals out there as well, but most of them would be used for specific purposes. An example would be Lance Armstrong who needs to train for 20 different intervals. So really there is not a correct or incorrect interval, but the 3 to 1 rest interval has more nonspecific fat loss benefits and a whole lot more literature published on it. Dave
Lndscpn1 Posts: 15 Joined: 2004/05/20	2004/08/05, 10:22 AM If your base met rate is raised for an extended period of time after the workout, is it then a bad idea to do HIIT at night about an hour before bed? That is usually my ideal workout time. I don't want to burn up a bunch of muscle while I'm sleeping!
nellyboy Posts: 209 Joined: 2004/07/09	2004/08/05, 01:07 PM Honestly I think the hardest thing for you if you do HIIT that soon before bed, will be getting to sleep. For most people who do HIIT, it creates a sort of energy rush that lasts for hours in some cases. I had some clients complain about the same thing and when they did it earlier in the day, the problem went away. If this isn't feasable, then maybe HIIT isn't for you at this point. What's your bigger goal, fat loss or muscle gain? David -------------- Knowledge is NOT power, Applied Knowledge is.
Lndscpn1 Posts: 15 Joined: 2004/05/20	2004/08/06, 12:06 PM Muscle gain. The only fat problem I have is around the abs. It does take me a while to get sleepy, but that gives me time for the protein shake anyway so that's no big deal. I might try the morning if I can drag myself out another 30 minutes early.
scapina Posts: 34 Joined: 2003/02/09	2004/08/06, 02:29 PM i ride the recumbent bike on the interval hill program, i run at level 9 for 30 minutes, alternating between 75-90 rpm (i switch every 1.5 minutes). is this considered HIIT training? by the end of the session i am usually really sweaty. this is the only way i every ride the indoor bike. sometimes i see people doing really long sessions on it, very slowly while reading. does this work too? i really want to lose 10 pounds, but it doesn't seem to want to budge.
ben-hur Posts: 3 Joined: 2005/03/17	2005/03/17, 04:46 AM is there any form of HIIT i could do at home, in the house without any any exercise equipment. i have a 1 year old at home so it is hard for me to either go to the gym or go for a run
ben-hur Posts: 3 Joined: 2005/03/17	2005/03/17, 04:48 AM is there any form of HIIT i could do at home, in the house without any any exercise equipment. i have a 1 year old at home so it is hard for me to either go to the gym or go for a run
Datdanigirl Posts: 452 Joined: 2004/02/11	2005/03/17, 10:13 AM well a one-year-old can BE your HIIT .. :laugh: All kinds of exercise games you could do for a series that would greatly entertain your baby... you can do sprints in the backyard putting away toys, moving them from one place to another etc. Jumping rope is a great one.. you can switch up the pace easily, then jog in circles for a few minutes, go up and down stairs a few times, and back to the jump rope..
ben-hur Posts: 3 Joined: 2005/03/17	2005/03/21, 11:18 PM Thanks datdanigirl appreciate your reply. I will give it a go....
	2005/11/09, 01:20 PM bump
mushie Posts: 116 Joined: 2006/02/01	2006/02/09, 09:04 AM Awesome thread you guys. When I lived in Ontario I was fortunate enough to have some sessions with a PT and she use to do this with me..I just never knew what it was until now. I'm going to go out this week and buy a recumbent bike(I live in a small town and there's no gym). :)
billynomates Posts: 7 Joined: 2006/02/25	2006/03/05, 09:15 AM id like to try hiit on the treadmill is there a particular heartrate i should aim for when doing the burst of running ? and sould i wait till my heart rate comes down to a particular BPM when in the 'recovery' part of the cycle? i wear a heartrate monitor when i go to the gym so its easy for me to keep an eye on it. i intend to do this hiit program on the days that im not doing weights. the days that im doing weights ill do a medium intensity cardio workout. my goal: it improve fittness and lose my 'beer-gut'
jclarkson Posts: 8 Joined: 2006/02/24	2006/04/28, 12:15 PM I have heard that in order to burn fat and get a good cardio work out you must excersize for at least 30 minutes, is it different with HIIT because people recommend working out for only 20 minutes