HIIT

  • Posted by a hidden member.
    Log in to view his profile

    Feb 17, 2007 12:44 AM GMT
    Has anybody any input on variants for HIIT (High Intensity Interval Training)?

    Aside from sprints, can anyone provide some variantso of a HIIT program ?
  • Posted by a hidden member.
    Log in to view his profile

    Feb 17, 2007 5:45 AM GMT
    I'm really lucky on that one. The old highway that goes past my place goes up and down over a series of tooth-shaped synclines, with a few near level areas in between. An hours bike ride over that makes natural intervals. The only problem is that the last five miles home is all up-hill!

    I also ride the rollers sometimes, in the winter, while watching TV. There are a lot of rules to follow for that. Most people spin during the program and sprint on commercials. If you spin while watching Star Trek, then you have to sprint for a minute if Spock arches an eyebrow, or McCoy says "He's Dead Jim," or Kirk takes off his shirt, or... well you get the picture.
  • GQjock

    Posts: 11648

    Apr 16, 2007 10:00 PM GMT
    Anything that keeps the heartrate up can be incorporated in a HIIT program
    years ago it was called farhtlegging and was used mostly by runners to keep up their aerobic capacity where they sprinted for a length on a track then jogged then ran and then sprinted and they changed the intervals back and forth
    now you can do anything
    run
    bike
    elliptical machine
    jumping jacks
    step ups...
    whatever you can think of....
    as long as it keeps you sweating
  • Posted by a hidden member.
    Log in to view his profile

    Apr 17, 2007 1:06 AM GMT
    Think about the answer to your own question here: INTERVAL is the key word.

    Now, think about how you can apply intervals to running, rowing, biking, walking, sex, farting, or whatever.

    There, you have your answer.

    ROFL
  • GQjock

    Posts: 11648

    Apr 19, 2007 11:44 PM GMT
    Now sex chuckystud...why didn't I think of that? :)
    You've opened up a whole new routine for me...lol
  • Posted by a hidden member.
    Log in to view his profile

    Apr 26, 2007 12:26 AM GMT
    I was talking to my trainer about HIIT, and he said it was very important to maintain steady controlled breathing and not start panting. He said panting neutralizes the effectiveness of it. Anyone else read or hear about the importance of proper breathing during HIIT?
  • Posted by a hidden member.
    Log in to view his profile

    May 19, 2007 5:06 AM GMT
    ???

    Panting means your cardiopulmonary function is going into hypoxia/hypercapnia. It is an automatic response of your body orginated behind your breathing cener of your brain just behind your C2 neck vertebra, to prevent acidosis of the blood... Your body is screaming "I NEED O2 and I HAVE TOO MUCH CO2!"

    I suppose you can still take in the same amount of O2 and release CO2 if you control your panting with deep breathing techniques we use on cardiopulmonary patients, but I am not sure how one can do that while doing physical activities....

    What exact "effects" of the trainning that would be rendered worthless if you pant...? What is his explaination as far as physiological pathway?

    I would like to know. Something to learn...
  • UStriathlete

    Posts: 320

    May 19, 2007 6:33 PM GMT
    you guys.... if you are doing ANY instensity over your areobic(WITH AIR O2) thershold, you are in anaerobic (WITHOUT AIR) hance the panting. I'm not sold on HIIT at all, it's way too generic or keep your intervals short, like a 60-120 seconds with same amount of recovery time. Good to train with a Heart Rate monitor to get to know your effort and zones. Do a New Leaf anaerobic thershold test to be accurate.
  • Posted by a hidden member.
    Log in to view his profile

    May 20, 2007 12:56 AM GMT
    Exactly.

    If youare panting, your body is not getting enough O2 and too much CO2.. If you fight this urge and not breath in enough O2 and release CO2, you would just go into the direction of blood acidosis... NOT SAFE...
  • UStriathlete

    Posts: 320

    May 22, 2007 3:21 AM GMT
    one would have to be exercising extremely hard, one could pass out, would be very hard to do... i've gone so hard that I have seen stars. Not something I recommend, happened on group ride, it wasn't planned. Just know your limits. No one needs go that hard ever.
  • Posted by a hidden member.
    Log in to view his profile

    May 22, 2007 3:49 AM GMT
    Would be very hard to do with YOU since you are already a very seasoned athlete... This is NOT true with people who are not as fit as you are.. It is still not safe in my opinon...
  • Posted by a hidden member.
    Log in to view his profile

    May 22, 2007 5:29 AM GMT
    I meant to say panting itself is not life threatening (obviously) but the advice of a personal trainer to tell you to fight this urge... I am not so sure how that is done and if taht is a good thing to do...
  • Posted by a hidden member.
    Log in to view his profile

    May 22, 2007 11:02 AM GMT
    His perspective is that it is better to favor fewer deeper breaths over lots of shallow breaths.
  • Posted by a hidden member.
    Log in to view his profile

    May 22, 2007 1:05 PM GMT
    What would be the physiological difference...?
  • Posted by a hidden member.
    Log in to view his profile

    May 22, 2007 1:11 PM GMT
    Unless he is trying to prevent you from going into hyperventilation syndrome, where the too rapid drop in CO2 can have a vaso-constrictive effect on the blood suppy to the brain. CO2 is also a stimlant to the brathing center of the hind brain (that is why they give you CO2 to stimulate breathing, breathing into a paper bag, etc, well, unless you have CHF, that would make you pass out.)
  • Posted by a hidden member.
    Log in to view his profile

    Jun 01, 2007 6:15 PM GMT
    It was my understanding that HIIT and similar short, high intensity workouts were MEANT to push the body into an anaerobic state. The idea is to purposefully create a buildup of anaerobic byproducts (eg, lactic acid) the body doesn't naturally want around, so that eventually it "adapts" to be more efficient at getting rid of them (eg, by growing a higher mitochondria density), or by delaying the onset of an anaerobic state altogether, (eg, by increasing the body's VO2 max). Correct me if I'm wrong, it's been a while since I ran competitively, and the accepted ideas on what's the best training probably have changed.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 20, 2007 10:58 AM GMT
    surely if yuo control the breathing by taking longer deeper breaths that is how you imcrease aerobic capacity? Slowing down the breathing will in time allow you to more efficiently utilise the oxygen as a pant is a shallow breath and not a full lung extension.

    The same would apply for resistance training keeping an even breath improves the efficiency of the workout not detracts.

    Theres a mile of dofference between controlling your breathing and holding your breath and I think its how you interpret what the personal trainer is trying to say ie try to maintain an even circular breathing motion
  • Posted by a hidden member.
    Log in to view his profile

    Jun 20, 2007 10:59 AM GMT
    ps Im still laughing at farting as a form of HIIT may have to try that one morning! Especialy if I dared have a protein shake the night before!!!!!!!!!! It would prolong the agony for everyone else tho LMAO
  • Posted by a hidden member.
    Log in to view his profile

    Nov 25, 2009 4:08 AM GMT
    I recently began an interval training program, using an eliptical trainer. The best ratio I could achieve that was programmable was 120-120, high - low (resistance and incline). I would prefer 90-120, but I would literally have to change the settings with a stopwatch / timer. Not fun.

    The reason I decided on embarking on this program was to improve my athletic performance and endurance during sports. I noticed that when I was surfing last weekend, it was a series of heavy paddling, surfing (basically resting while balancing), and paddling back out fairly quickly. The part that tires you out, is obviously not the short burst of paddling to catch the wave, but the paddling back out beyond the break.

    To me, interval training seemed a logical choice for my in-between surf session training. I continue to work on upper body strength training / bodybuilding, but wanted to gain some advantages of endurance training without losing weight.

    I am more than happy to hear what other people might recommend for my purposes if I am way off track here.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 26, 2009 4:10 PM GMT
    get your self on a spin bike.......3 mins of hiit....60 sec recovery.....or what ever interval you choose..............and no impact on your joints like on a treadmill.

    i lost 75kg (i/2 my body weight)

    Craig