Where to find HIIT?

  • Kazeai84

    Posts: 10

    Mar 12, 2008 5:42 PM GMT
    I've been seeing a lot of posts that refer to HIIT, and I'm a bit confused as to what it is? I did a search and am even more confused than when I started. Could anyone point me in the direction of a good place to find out all about this training method?
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    Mar 12, 2008 5:45 PM GMT
    High Intensity Interval Training

    http://en.wikipedia.org/wiki/High-intensity_interval_training

    Check out the "References" and "External links" on the Wikipedia page.


  • fitdude62

    Posts: 294

    Mar 14, 2008 3:12 AM GMT
    H.I.I.T High Intensity Interval Training

    A training philosophy that can be applied to any type of training. Mostly used in Cardio programs for ultimate weight lost and "cutting".

    In cardio, the formula would look something like this:

    5 min warm up
    3 min Very High Intensity (you can use speed, resistance or a combination of both)
    3 min Low Intensity
    3 min Very High Intensity
    3 min Low
    3 min Very High Intensity
    5 min Cool Down (try to get the HR back under 100 BPM)

    If you cant do 3 minutes at the high intensity shoot for as long as you can. As your body gets stronger you can increase the time and intensity up to 3 minutes.

    During the high intensity portions you are shooting for 80-90% HR. You'll feel like you are gonna die for a minute. Don't worry your body will give out before you do....lol

    This type of cardio is proven to burn extra cals for up to 5 hours after you have finished due to the increase in your metabolism.

    Have fun with this.
    David
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    Mar 14, 2008 12:36 PM GMT
    fitdude62 saidThis type of cardio is proven to burn extra cals for up to 5 hours after you have finished due to the increase in your metabolism.

    Have fun with this.
    David


    Not arguing but stating that the EPOC is proven is a little overstating the impact over and above other methods ie various resistance training styles etc

    am not underplaying that HIIT is a great method as its highly efficient but even the top trainers in this field, thinking Cosgrove and Berrardi, agree that whilst studies show great results individuals that try to employ this method on their own seldom do true HIIT style training and even the studies are so varied on the length of time that the High Intensity element should be which again makes for erratic reading.

    Any how am nit picking as it still beats normal running styles hands down icon_cool.gif
  • fitdude62

    Posts: 294

    Mar 14, 2008 4:52 PM GMT
    bfg1

    You are correct! This is the most effect for plain cardio.

    Short high intensity workouts with weights and body weight exercises are the most effective for fat buring.

    You can "nit pick" all you want. Your own losses show you have learned from the best.

    David
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    Mar 16, 2008 12:53 PM GMT
    fitdude62 saidbfg1

    You are correct! This is the most effect for plain cardio.

    Short high intensity workouts with weights and body weight exercises are the most effective for fat buring.

    You can "nit pick" all you want. Your own losses show you have learned from the best.

    David
    cheers

    One thing I found HIIT was great for was a few years back when I was cardio conditioning for a 10k event was to try the following:

    week 1 2 sessions HIIT 1 session steady state
    Week 2 2 sessions steady state one session HIIT

    The benefit you got was the HIIT improved your CV abaility and this also benefitted your endurance.

    It worked out great and knocked minutes off my time as the weeks stacked up