HIIT tips?

  • Posted by a hidden member.
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    Jun 18, 2009 11:53 PM GMT
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    I have heard alot about this and i think i could use HIIT in my workouts.

    could someone explain what HIIT is more in depth?

    On top of that, if it isnt too much trouble, could you give a few tips and maybe an example of this technique?

    thanks in advance :]
  • Posted by a hidden member.
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    Jun 19, 2009 12:23 AM GMT
    HIIT is High Intensity Interval Training and it is the dog´s bollox when it comes to cardio for fat loss

    The basic idea: you work hard for short periods of time and rest then repeat a number of times. You typically rest a number of times longer than you work, eg 30 secs hard, 90 secs easy. It is done with running, cycling, rowing, stair climbing.. any cardio.

    A session might look like this

    warm up

    (1 minute hard, 2 minutes easy) repeat 5 times total

    cool down.

    You try and keep the whole session under 30 minutes: if you can do it longer the intensity of the work periods is not high enough.

    The Mother of all HIIT is tabata. This works the opposite way: the rest is shorter than the work. It´s brutal.

    Warm up

    (20 secs 100% effort, 10 secs rest) repeat 8 times total

    Cool down.

    what do you want to know icon_wink.gif
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    Jun 19, 2009 12:24 AM GMT
    I stole this from another thread.

    Lostboy saidHere are some HIIT variants, working towards the classic tabata protocol. Do it with any cardio activity where (1) you can control your speed easily (2) if you reach exhaustion then you are not at risk. E.g treadmills and your block of flat´s stairs are not the best option as if you fall when tired it could be messy.

    ALWAYS start with at least 5 mins warm up and ALWAYS end with about the same cool down. This helps decrease risk of injury and stiffness. In the middle of the warm up and cool down is the "work", which divides into "easy" and "hard". "Easy" is as easy as you like or need it to be... including walking or sitting on the floor the whole time and "hard" is as hard as you can possibly do for the time. If you cheat you lose.

    Here are some different sorts of work:

    (1) 2 minutes hard, one minute easy, work up to 5 reps (total 15 mins work, 10 minutes hard). Not too hard as your 2 minutes hard cannot be too fast or you can´t manage it for 2 minutes.

    (2) 1 minute hard, 2 minutes easy, work up to 5 reps (total 15 mins work, 5 minutes hard), more testing as the "hard" is more intense for a minute than it can be for 2 minutes. A good basic HIIT pattern.

    (3) 30 seconds hard, 90 seconds easy work up to 8 reps, (total 16 minutes work 4 minutes hard). More challenging.

    (4) 20 seconds hard, 100 seconds easy, working up to 8 reps (total 16 minutes work, 2 mins 20 secs hard). The hardest so far. Although the total of "hard" is a lot less the intensity is a lot higher.

    (5) Variant on (3). 30 seconds hard, 90 seconds easy, work up to 8 reps (total 16 minutes work, 4 minutes hard), BUT Super short sprints in the gym. each 30 seconds hard is made up of 10 shuttle runs where you accelerate as fast as you possibly can for about a second and then slow down til you get to the wall, then turn back and accelerate flat out for a second, slow and turn again. This is tough as you are going at top speed for very short periods.

    (6) 30 seconds hard, 30 seconds easy, working up to 8 reps (8 minutes work, 4 minutes hard)

    (7) 20 seconds hard, 10 seconds easy, work up to 8 reps. this is the classic tabata protocol. (4 minutes work, 2 mins 20 hard). Notice that this is the opposite to normal HIIT as the easy is half the length of the hard rather than being twice as long. This has the same amount of "hard" as (4), but is significantly more challenging as the recovery is minimal. (5) and (6) is a good bridge, as the "hard" becomes more intense in (5) and in (6) the recovery is much less. .


    I´m working through these at the moment. I did (5) on Wednesday and (2) today. I think I will do (3) on monday, (2) on Wed and (4) on friday of next week, working up through (5) and (6) to a full tabata by the end of the month. After my traveling I did (1) and (2) for 2 weeks to get back in the swing.


    running, spinning, rowing, stair master etc are all great for this.


    hehe icon_redface.gif He's the expert.
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    Jun 19, 2009 12:31 AM GMT
    Oh well done.. I was trying to find that and couldn´t remember where it was.

    I haven´t been doing it for a while and started again last week. It was another step towards tabata. If you are going to try a progression fit this in either after (5) or (6)

    I did this

    warm up

    (20 secs 100 effort, 10 secs rest) 4 times in total

    4 mins easy

    (20 secs 100 effort, 10 secs rest) 4 times in total

    cool down.


    It´s tabata broken in two and was hard, but not unbearable. I´m going to do it again on Sat, possibly with less rest between the two interval blocks.

    You can really play with this. Only thing: never have a work period of longer than 2 minutes or you go aerobic. Tabata has the insane property of increasing both anaerobic and aerobic fitness. It also causes the body to burn fat for hours after and is therefore more effective than long steady state straining (sorry, training) for fat loss. It doesn´t eat muscle either.

    BTW if you want something either as a nice lead into it or as an easy session if you are a bit fed up then you should try fartlek. It´s a training technique normally used in running when you just run off and then set random effort goals "run as fast as you can until you get to that tree", "over take that dog", "catch that runner" etc It´s fun and playful. no more than 40 minutes in total.





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    Jun 19, 2009 12:33 PM GMT
    Lostboy can correct me if I'm wrong. HIIT preserves muscle much better than regular slow cardio. HIIT would be good for someone that wanted to be muscular and cut. The article I read on Myfit.ca (couldn't get the link to work) concluded: HIIT is a time efficient way to complete your cardio sessions for an intermediate to advanced trainer whose goal is to increase muscle mass and burn fat. If your goal is to train for a triathalon, marathon, 10k, or training for an endurance sport OR have the time to commit to LSD then HIIT isn't for you.
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    Jun 19, 2009 1:11 PM GMT
    if you want something even more efficient and difficult, try Tabata. (google for more info) its basically short intervals of a full body exercise ..20 second sprint, 10 second rest. the only routine that conditions both aerobic and anaerobic capacity at the same time. expect to feel like puking icon_smile.gif
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    Jun 19, 2009 2:09 PM GMT
    tee_bone saidTabata. (google for more info) its basically short intervals of a full body exercise


    hehe someone does Crossfit ;)

    originally it was developed for speed skaters in Japan: Tabata is the name of the sports scientist who did the testing. Crossfit uses it with whole body exercises and also combines several tabatas together to make a work out. Fine if you like that sort of thing, but if your goal is purely fat burning, do it ONCE with a cardio exercise and hit the 100% effort with 100% (DON¨T hold back thinking that you have another 4 whole tabatas to do after or you are not really getting the full cardio benefits). It is simply impossible to do the protocol 5 or 6 times in a row if you are doing it 100%.

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    Jun 19, 2009 5:22 PM GMT
    Lostboy said
    tee_bone saidTabata. (google for more info) its basically short intervals of a full body exercise


    hehe someone does Crossfit ;)

    originally it was developed for speed skaters in Japan: Tabata is the name of the sports scientist who did the testing. Crossfit uses it with whole body exercises and also combines several tabatas together to make a work out. Fine if you like that sort of thing, but if your goal is purely fat burning, do it ONCE with a cardio exercise and hit the 100% effort with 100% (DON¨T hold back thinking that you have another 4 whole tabatas to do after or you are not really getting the full cardio benefits). It is simply impossible to do the protocol 5 or 6 times in a row if you are doing it 100%.



    impossible? hardly. it does take practice, patience and will. and little puking along the way. and btw, i DONT do crossfit. crossfit does Tabata icon_smile.gif
  • Timbales

    Posts: 13993

    Jun 19, 2009 6:12 PM GMT
    I was advised by my trainer/diet specialist to do an hour of HIIT. I started at 4 minutes/1 and have worked down to 3:30/1:15 as my endurance is getting better.
  • UFJocknerd

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    Jun 19, 2009 6:30 PM GMT
    Timberoo saidI was advised by my trainer/diet specialist to do an hour of HIIT. I started at 4 minutes/1 and have worked down to 3:30/1:15 as my endurance is getting better.


    You're not supposed to be able to do an hour of HIIT; your hard phase can't be nearly hard enough if you can. Everything I've every read on HIIT says sessions should be 30 minutes MAX.
  • Timbales

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    Jun 19, 2009 6:33 PM GMT
    maybe he told me to that because I'm a big fatty?
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    Jun 19, 2009 6:54 PM GMT
    Timberoo saidmaybe he told me to that because I'm a big fatty?


    No, an hour of on/off training is actually easier than 20 minutes of the same: you hold back on the intensity as you couldn´t possibly give 100% effort for that long.

    @ Tbone, I don´t have a problem with the cross fit ESQUE multiple tabata, but it is a different beast from the classical one. We used to use this stuff when i was a triathlete with AAA overcompetative types in the club. In the classic form the effort is TOTAL: you have to lie down after and people couldn´t walk for 5 or 10 minutes after. In the original trials some of the skaters couldn´t even manage 8 reps of the interval and crashed out at 6 or 7. These were international speed skaters. There is NO way that I could do even one more tabata afterwards. In fact I´m a wuss and can only take it 2 times a week. Also, it never gets easier as your 100% effort is always all you have.

    Still, all these things are better for fat loss without muscle loss than long runs.
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    Jun 19, 2009 8:25 PM GMT
    Lostboy said
    Timberoo saidmaybe he told me to that because I'm a big fatty?


    No, an hour of on/off training is actually easier than 20 minutes of the same: you hold back on the intensity as you couldn´t possibly give 100% effort for that long.

    @ Tbone, I don´t have a problem with the cross fit ESQUE multiple tabata, but it is a different beast from the classical one. We used to use this stuff when i was a triathlete with AAA overcompetative types in the club. In the classic form the effort is TOTAL: you have to lie down after and people couldn´t walk for 5 or 10 minutes after. In the original trials some of the skaters couldn´t even manage 8 reps of the interval and crashed out at 6 or 7. These were international speed skaters. There is NO way that I could do even one more tabata afterwards. In fact I´m a wuss and can only take it 2 times a week. Also, it never gets easier as your 100% effort is always all you have.

    Still, all these things are better for fat loss without muscle loss than long runs.




    i beg to differ. it does get easier. my workouts now in the form of tabata are three full body exercises. 20 sec balls out (yes 100%) 10 sec rest (my resting btw is laying down on the floor gasping for air. ha). 5minute rest between exercises. i could only do 5 reps at first. as i got used to it i worked up to 8 and then finally ten. i have also noticed a BIG improvement in my running pace. ive also noticed a better efficiency in cutting as opposed to HIIT alone. its tough to do this (at least ive found) more than twice a week but its a great addition to your cardio routine.
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    Jun 19, 2009 8:43 PM GMT
    well whatever works for you icon_biggrin.gif . I´ve been doing this stuff for years off and on and one round is more than enough for me. I couldn´t contemplate a second round in the same session.

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    Jun 19, 2009 8:52 PM GMT
    is tennis essentially HIIT? or badminton? or what have you. i've been doing sprints on a stationary bike, but i am getting bored, and having played tennis competitively, it sort of came to me just now that it's pretty much HIIT, provided you can play it well enough not to stop after two shots.
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    Jun 19, 2009 11:32 PM GMT
    They are the same principle: anaerobic effort. Indeed all sports apart from specifically long distance endurance (cross country, long distance silence, long distance swimming, triathlon, hiking) are based largely on anaerobic effort.

    Think about it. So interval training trains you for sport, jogging does not. Jogging trains you for jogging.
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    Jun 20, 2009 4:03 AM GMT
    I get like this doing 12 minutes of HIIT on the stairs.

    Draw your own conclusions.

    9730_176046.jpg

    I do a routine very much similar to what lostboy describes, and it MELTS fat.

    I hold my heart rate at around 150 to 160 for nearly 20 minutes.

    Is it hard? You frigging bet. Does it hurt? Oh, yeah, it burns, especially if you take a break. But...you get used to it, and you better believe that I'm fit, too.

    It's just like running bleachers.

    You wanna' be a stud? Do the stud workouts.

    Running bleachers is nothing like tennis, badminton, or even rowing. Doing stairs invokes 7 TIMES as much loading as walking. It's down and out bad ass for getting in shape.

    At 12 minutes, I'm in a lather. If you can do HIIT over 15 minutes, you aren't doing it right. I sometimes only do 8 minutes, and it's enough.

    Endless hours of blah cardio is for dummies. You want results, you need to EAT, and getting busy with some HIIT.

    You wanna burn fat, AND increase your cardiac threshold as you grow older? Do HIIT.

    I usually do only one session of HIIT a day, unless I'm not as lean as I want, in which case I'll do one just before bed.

    It's hard.

    I also speed up my weight workouts, a bit, but, HIIT is the ticket for a strong ticker, being able to pig out, and staying lean, and growing large.

    If you wanna' be small, run marathons, lose bone, and muscle, and NOT develop your cardiac threshold...doing steady state cardio....oh, yeah...and throw in the impact injuries of running. LOL.
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    Jun 20, 2009 3:01 PM GMT
    chuckystud saidI get like this doing 12 minutes of HIIT on the stairs.



    I do a routine very much similar to what lostboy describes, and it MELTS fat.

    I hold my heart rate at around 150 to 160 for nearly 20 minutes.

    Is it hard? You frigging bet. Does it hurt? Oh, yeah, it burns, especially if you take a break. But...you get used to it, and you better believe that I'm fit, too.

    It's just like running bleachers.

    You wanna' be a stud? Do the stud workouts.

    Running bleachers is nothing like tennis, badminton, or even rowing. Doing stairs invokes 7 TIMES as much loading as walking. It's down and out bad ass for getting in shape.

    At 12 minutes, I'm in a lather. If you can do HIIT over 15 minutes, you aren't doing it right. I sometimes only do 8 minutes, and it's enough.

    Endless hours of blah cardio is for dummies. You want results, you need to EAT, and getting busy with some HIIT.

    You wanna burn fat, AND increase your cardiac threshold as you grow older? Do HIIT.

    I usually do only one session of HIIT a day, unless I'm not as lean as I want, in which case I'll do one just before bed.

    It's hard.

    I also speed up my weight workouts, a bit, but, HIIT is the ticket for a strong ticker, being able to pig out, and staying lean, and growing large.

    If you wanna' be small, run marathons, lose bone, and muscle, and NOT develop your cardiac threshold...doing steady state cardio....oh, yeah...and throw in the impact injuries of running. LOL.




    Thanks for all the answers everyone, its appriciated.

    When you said you need to eat, what foods and what quantities are are talking about?
    could you give examples?

    Thanks,
    Jake
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    Jun 20, 2009 4:44 PM GMT
    You didn´t just ask Chucky about eating, did you?

    (hides behind the sofa)

    BTW, I just did a spilt tabata today and I don´t think Tbone and I are on the same page about what intensity means. I´m sure he´s fitter than I am, but just for people who are not used to this stuff:

    Your first sprint rep must be done AS THOUGH IT WERE THE LAST: no holding back. By about the 3rd or 4th rep you will be in serious oxygen debt. I felt like I was suffocating. In fact, I only got up to the 7th rep as I couldn´t do any more.

    warm up

    (20 secs 100% effort, 10 secs rest) 4 times in total

    4 mins easy

    (20 secs 100% effort, 10 secs rest) 4 times in total

    cool down.

    If you can do another one after, you didn´t do it hard enough. Low resistance, make the heart work, not the legs.
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    Jun 24, 2009 12:25 PM GMT
    Lostboy saidYou didn´t just ask Chucky about eating, did you?

    (hides behind the sofa)

    BTW, I just did a spilt tabata today and I don´t think Tbone and I are on the same page about what intensity means. I´m sure he´s fitter than I am, but just for people who are not used to this stuff:

    Your first sprint rep must be done AS THOUGH IT WERE THE LAST: no holding back. By about the 3rd or 4th rep you will be in serious oxygen debt. I felt like I was suffocating. In fact, I only got up to the 7th rep as I couldn´t do any more.

    warm up

    (20 secs 100% effort, 10 secs rest) 4 times in total

    4 mins easy

    (20 secs 100% effort, 10 secs rest) 4 times in total

    cool down.

    If you can do another one after, you didn´t do it hard enough. Low resistance, make the heart work, not the legs.


    ______________________________________

    well now im offended. HA!

    here was mine from yesterday (and im sure LostB will skewer me for not adhering to the 20/10 second split) a variation.. 30/30 second split of stat bike and rowing sprints.

    warm up

    stationary bike sprints (30 secs 100% effort...yes lostboy.. 100%...i swear..promise icon_smile.gif , 30 sec rest) 10 times total

    2min cool down

    5 minute rest

    rowing sprints (30 sec 100% effort.. yes yes lost...100%..why dont you believe me?? icon_smile.gif , 30 sec rest) 10 times total

    cool down

    and yes i felt like i almost overdid it. felt like puking. gasping for air. drenched. it was very painful.
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    Jun 24, 2009 1:18 PM GMT
    As I said, and I meant it, I am sure you are in better shape than me. However what makes tabata tabata is that is reverses the normal pattern of a short period of work followed by 2 or 3 times that amount of rest. Tabata has half the amount of rest (20 seconds work, 10 rest). It means you can´t recover properly: the 10 seconds is only enough to stop you from collapsing.

    Do I believe you? icon_twisted.gif guess so, but of course by your 18th rep 100% is kinda a mute point icon_lol.gif

    The only thing that I don´t like about HIIT is that it is very yang, and if it´s overdone i´m not at all sure it´s good for the body. I guess that is part of my reticence with the "super tabatas": I start to see disadvantages. The original protocol is AMAZING. Why go "bigger"'? Bigger is not always better
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    Jun 24, 2009 1:49 PM GMT
    Lostboy saidAs I said, and I meant it, I am sure you are in better shape than me. However what makes tabata tabata is that is reverses the normal pattern of a short period of work followed by 2 or 3 times that amount of rest. Tabata has half the amount of rest (20 seconds work, 10 rest). It means you can´t recover properly: the 10 seconds is only enough to stop you from collapsing.

    Do I believe you? icon_twisted.gif guess so, but of course by your 18th rep 100% is kinda a mute point icon_lol.gif

    The only thing that I don´t like about HIIT is that it is very yang, and if it´s overdone i´m not at all sure it´s good for the body. I guess that is part of my reticence with the "super tabatas": I start to see disadvantages. The original protocol is AMAZING. Why go "bigger"'? Bigger is not always better


    ____________________________________


    ahh i knew id get skewered. HA!

    its all about variation and i try not to do the same workout twice. ..ha ..calm down LOST...breathe.. breeeathe icon_smile.gif
  • Anto

    Posts: 2035

    Jun 26, 2009 8:46 PM GMT
    chuckystud saidI get like this doing 12 minutes of HIIT on the stairs.

    9730_176046.jpg



    Don't you also use hormones and possibly steroids though?
  • Timbales

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    Jun 26, 2009 11:53 PM GMT
    today I did 1 minute at 3.7mph and 30 sec at 8.5mph

    I think I'm going to step it up more tomorrow.
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    Jun 27, 2009 2:05 PM GMT
    Inspired by Lostboy, Tee_Bone, Chuckystud, et al, I applied some of these concepts to a work-out this morning.

    Tabata: ouch. Will try that again down the road. That's ass-whoopin'

    Did about 7 'fartlek' intervals of running full power up a steep hill and walking back down. By then my legs were sufficiently blitzed and my form was shot. Yeah, and thoughts of puking weren't that far off. I walked/jogged back home as the cool down.

    I'm done with long, steady-pace runs.

    Great tips guys!
    Thanks