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2006/09/20, 10:11 PM
I started doing a toning program Mondays, Wednesdays, and fridays. I do the 12 week abs on Tuesdays and Thursdays. I have been doing HIIT ( a combination of walking and jogging) 20 minutes a day every day ...it is actually 30 minutes if you include my warm up and cool down. My question is, should I decrease the # days I do hit to give my body time to rest? I am trying to lose about 20 more pounds.
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2006/09/20, 10:15 PM
I misquoted on the previous post , sorry. I workout 6 days and I rest on Sundays. I didnn't see where I could edit my post.
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2006/09/21, 09:45 AM
I would decrease the cardio and add strength training.
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2006/09/21, 09:51 AM
I don't have weight right but when I get them, hopefully next month, I will be strength training in the place of my toning. I am following the program designed for me on ft.
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Quoting from ka:
I would decrease the cardio and add strength training.
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2006/09/21, 09:59 AM
I guess it would kind of depend at what intensity your HIIT is at. You say you're walking and "jogging" , is your jogging segmant being done at max intensity? Generally, if you're doing true HIIT, which should be exhausting, you would only do this 1-2X per week and then do a steady state cardio 1-2X per week. A good rule of thumb is cardio 3X/week with one of those a HIIT, wts 3X/week and 1 day rest.
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Even if you are on the right track, you will get run over if you just sit there.
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2006/09/21, 03:59 PM
My workout is pretty intense but not at max. I enjoy the days I work out because of the way It makes me feel. I feel bad when I don't work out.
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Quoting from flyonthewall:
I guess it would kind of depend at what intensity your HIIT is at. You say you're walking and "jogging" , is your jogging segmant being done at max intensity? Generally, if you're doing true HIIT, which should be exhausting, you would only do this 1-2X per week and then do a steady state cardio 1-2X per week. A good rule of thumb is cardio 3X/week with one of those a HIIT, wts 3X/week and 1 day rest.
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2006/09/22, 05:41 PM
I am new to FT. Can someone explain HIIT to me? I read it in an article, but I don't really understand it. Flyon thewall, I'm trying to understand your workout regimen.
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2006/09/25, 11:52 AM
HIIT is simply High Intensity Interval Training. using running as an example, the idea is to warm up for about 5min doing a light jog then run full out for 2 min then at a moderate pace for 2 min...full out 2min, mod pace 2min. Repeat this until you've done about 4 full intervals, so 4X 2min fast/4X 2 min moderate....then light jog for 5 min to cool down.
Depending on your current level of fitness you'll adjust your interval time, and/or # of intervals and/or intensity level, but the idea is to go at close to your max for the high intensity portion. The bonus is that this is a relatively quick workout, about 20min, the down side is that it is exhausting!
You can do HIIT on a bike, running, swimming, skipping...just about anything. You should really only do 1 HIIT workout a week. Your other cardio should be steady pace.
If you use fitbuddy and type in HIIT, you'll get a lot more info.
Hope this helps and welcome to FT!
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Even if you are on the right track, you will get run over if you just sit there.
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2006/10/02, 07:17 PM
Here is a good beginning HIIT workout you can do on any machine or outside:
High Intensity Intervals
Any machine you can change the intensity by raising the incline, increasing the workload or resistance
3 MINUTE WARM UP
1 minute all out
1 minute recovery lower pace
1 minute all out
1 minute recovery pace
1 minute all out
1 minute recovery pace
1 minute all out
1 minute recovery pace
1 minute all out
3 minute cool-down
You can add 1 additional intense interval each week. Or you can increase the duration of the intervals, but be sure to increase the recovery intervals as well.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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