HIIT Advice, please!

  • outdoorjunkie

    Posts: 118

    Aug 07, 2009 5:47 PM GMT
    Hey fellas. I'm going to dive into HIIT next week. I was wondering for those of you who do it, what have you found to be the most effective interval split? 30 seconds x 30 seconds? 1 minute? 2? What have you found most effective in terms of intervals? Thanks for your advice icon_smile.gif
  • outdoorjunkie

    Posts: 118

    Aug 07, 2009 6:04 PM GMT
    Forgot to add: do you HIIT directly after a weight routine, or is it a good idea to do them in the same day, but separately?
  • Posted by a hidden member.
    Log in to view his profile

    Aug 07, 2009 6:36 PM GMT
    Here's an existing thread with HIIT tips that might help...

    http://www.realjock.com/gayforums/561314/
  • Posted by a hidden member.
    Log in to view his profile

    Aug 07, 2009 7:18 PM GMT
    outdoorjunkie saidForgot to add: do you HIIT directly after a weight routine, or is it a good idea to do them in the same day, but separately?


    mmmmm... well after my recent experiences I would caution NOT OVER TRAINING. It´s not fun and leads to injury during which you get fat. I have done them separately, but that does cut into lower body recovery time. If you are doing an upper body split, then HIIT after is fine. If you are working legs... I wouldn´t do it.

    Experiment a bit, see what your body thinks.
  • outdoorjunkie

    Posts: 118

    Aug 07, 2009 8:47 PM GMT
    Thanks guys icon_smile.gif
  • Daniepwils

    Posts: 151

    Aug 07, 2009 10:57 PM GMT
    I seriously doubt you could do true hiit after lifting.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 07, 2009 11:13 PM GMT
    I definitely would not do them on the same day. Trust me on this, true over-training syndrome is a nightmare that can take months to recover from. You have to realize the reason HIIT is so effective is because it taxes the bodies resources to the max. If you try to do these the same day, you might get away with it for awhile, but soon your recovery time will get longer and longer, testosterone will drop, cortisol will skyrocket, etc. HIIT no more then three days a week is best, add 3 alternative days of lifting, and have the seventh day completely off with no strenuous exercise at all.

    As far as your splits, some studies have said that actually 30 seconds followed by 2 minutes, allows maximum recovery of cellular energy while still maintaining the benefits of maximal exercise capacity. You might find this a bit longer but it appears to be the best of both worlds.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 07, 2009 11:39 PM GMT
    outdoorjunkie saidHey fellas. I'm going to dive into HIIT next week. I was wondering for those of you who do it, what have you found to be the most effective interval split? 30 seconds x 30 seconds? 1 minute? 2? What have you found most effective in terms of intervals? Thanks for your advice icon_smile.gif


    I do HIIT early in day. I lift later in the day. Sometimes, I do HIIT, again, about 4 hours later.

    Intervals are like so: 1:00/0:30, 1:00, ::45, 0:45, :45 :30, :45 , 0:45, 1:00, 0:30,1:15.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 2:20 PM GMT
    I got a HIIT question too - a kind boring, logistics one.

    How do you guys time your intervals?

    I want to start doing my HIIT solo (I do sprints), but definitely can't track the time whilst going flat out. Currently, someone yells at me to stop or start - and I definitely think I need something audible..

    Your tips/tricks/techniques?


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

    Nov 18, 2009 3:57 PM GMT
    r_evolutionary saidI got a HIIT question too - a kind boring, logistics one.

    How do you guys time your intervals?

    I want to start doing my HIIT solo (I do sprints), but definitely can't track the time whilst going flat out. Currently, someone yells at me to stop or start - and I definitely think I need something audible..

    Your tips/tricks/techniques?




    sprints on a track? You know your body is not going to pack up if you do a 30 then a 31 then a 28 then a 33.... If you´re on a running track then work out a distance to run (200m, whatever) that is about the time you want to run and THAT is your interval. Much easier than fannying around with watches etc.

    Can you do that?
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 3:59 PM GMT
    YngHungSFSD saidI definitely would not do them on the same day. Trust me on this, true over-training syndrome is a nightmare that can take months to recover from. You have to realize the reason HIIT is so effective is because it taxes the bodies resources to the max. If you try to do these the same day, you might get away with it for awhile, but soon your recovery time will get longer and longer, testosterone will drop, cortisol will skyrocket, etc. HIIT no more then three days a week is best, add 3 alternative days of lifting, and have the seventh day completely off with no strenuous exercise at all.

    As far as your splits, some studies have said that actually 30 seconds followed by 2 minutes, allows maximum recovery of cellular energy while still maintaining the benefits of maximal exercise capacity. You might find this a bit longer but it appears to be the best of both worlds.


    With CHucky´s post: depends how long and hard the sessions are and what level of fitness you have. UNless you are at a HIGH level of fitness then underestimate and gradually increase... I can do up to 3 tabata sessions a week without getting burned out, but 2 is PLENTY...
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 3:59 PM GMT
    r_evolutionary saidI got a HIIT question too - a kind boring, logistics one.

    How do you guys time your intervals?

    I want to start doing my HIIT solo (I do sprints), but definitely can't track the time whilst going flat out. Currently, someone yells at me to stop or start - and I definitely think I need something audible..

    Your tips/tricks/techniques?




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

    Nov 18, 2009 4:00 PM GMT
    seriously... I have no idea what HIIT is.
    Help?
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 4:17 PM GMT
    SAHEM62896 saidseriously... I have no idea what HIIT is.
    Help?


    High
    Intensity
    Interval
    Training

    Fancy way of saying intervals.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 8:00 PM GMT
    Lostboy said
    outdoorjunkie saidForgot to add: do you HIIT directly after a weight routine, or is it a good idea to do them in the same day, but separately?


    mmmmm... well after my recent experiences I would caution NOT OVER TRAINING. It´s not fun and leads to injury during which you get fat. I have done them separately, but that does cut into lower body recovery time. If you are doing an upper body split, then HIIT after is fine. If you are working legs... I wouldn´t do it.

    Experiment a bit, see what your body thinks.


    Yeap, squat power decreased steadily when I'm doing HIIT.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 18, 2009 8:49 PM GMT
    chuckystud said
    r_evolutionary saidI got a HIIT question too - a kind boring, logistics one.

    How do you guys time your intervals?

    I want to start doing my HIIT solo (I do sprints), but definitely can't track the time whilst going flat out. Currently, someone yells at me to stop or start - and I definitely think I need something audible..

    Your tips/tricks/techniques?




    A stop watch.


    You can buy some workout music for interval training and just follow the music and go through your routine. http://www.workoutmuse.com

    Or if you are good with an audio editing program, you can record verbal markers of different times and overlay them with your favorite songs for exercising. This would be good for personal use.

    I have just used my watch before that has a timer, but I like the music. You can download a free 4 minute sample at the above address too. I hope this helps.



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

    Nov 19, 2009 7:33 AM GMT
    Ah cool. Thanks Lostboy - like the distance based interval, that works for me.. and I'll check out the music option, because I think that'd work for me too (thanks manofsteel!)
  • Posted by a hidden member.
    Log in to view his profile

    Nov 19, 2009 2:24 PM GMT
    I always prefer distance based if I can get it: it´s easier mentally to run to that line...
  • Posted by a hidden member.
    Log in to view his profile

    Nov 19, 2009 2:47 PM GMT
    i've done intervals like for decades and never thought checking my heart rate monitor was so difficult for timing , usually 1"on 1"off , or 2"on 2"off . You get used to feeling how long you've been going too.
    But the best of best intervals are hill intervals. They motivate you to keep going harder.
    I can never take my heart rate as high as when i climb hills whether running, biking or XC skiing , unless you're with someone a little stronger than you who will push you to your limits.
    On a treadmill,after a warm up i start 1on 1off at level 6, then 7, then 8, then 9 etc. till max treadmill speed,or one's own max , then coming down the same way back to 6 . I set angle to .5 or 1 because it feels close to real on road propulsion.
    That way you also avoid the time wasting from the machine reaching its level .
    Real intervals don't allow gradual speeding, but demand going all out from the start.