People who do HIIT ...

[purbeast0]

I started that lypo-6 stuff yeterday and I decided that I'll give HIIT a try intsead of just doing normal cardio. I'll atleast try it out once a week or so.

I tried somewhat of a version of it yesterday that went like this and was 20mins long ...

1min: 5mph
2min: 6mph
1min: 10mph
3min: 6mph
1min: 10mph
3min: 6mph
1min: 10mph
3min: 6mph
1min: 10mph
2min: 6mph
1min: 10mph
1min: 6mph

I then did a little cooldown.

The thing is, I have to do it on a treadmill for right now because that's just the most convenient. I also have 2 different types of treadmills I can use. The one in my apartment building is pretty old and doesn't let you go directly from 1 speed to another, so I had to hold the up/down arrows down while it slowly went to the new speed. I wouldn't hit the actual 10 or 6mph speeds for about 10 seconds after the minute marker.

The treadmills in my gym however you can key in speeds and go directly from 10mph to 6mph etc, so if I do it at the gym it'll be somewhat more doable.

Now my question is, since I'm new to HIIT, is this a good way to start? I am going to try it again tonight and probably do different increments, such as 2 mins at my slower speed then 1 min at my higher speed. I also noticed while reading around that most people drop it down to like 4mph or so which is almost fast walking speed and then up to like 12mph. I dunno but running at 10mph on the treadmill almost made me feel like i would fly off so I don't know if I could go more than 10mph on it.

Also should I stick w/6mph as my lower speed? Or should I drop it down even lower so that I have more of a difference in my speeds when changing it? Also is it best to change every minute or so in the long run? Again I'm just starting out so that's why I was at my slower speeds for a lil bit.

If you have ever done HIIT on a treadmill please let me know how you did it too, thanks.

 

[skace]

Damn 10mph on a treadmill sounds dangerous. I'm pretty sure that is the fastest setting on mine and it's what those funniest home videos are made of where someone fires off of it and hits a wall.

I usually go 4mph -> 6mph or 7mph. But my treadmill overheats at around 6mph for reasons unknown to me, making this problematic. (FYI I don't do HIIT though, 3mph is a decent walk, 4mph a speedwalk, 5mph is a jogging, 6-7 is ... tiring). I just switch it up while trying to push myself.

 

[purbeast0]

Yah before I used to start at 5.5 and increase .5mph every 2 minutes until I hit 7.5, then go down .5mph every 2 minutes till i hit 6.5, then go back up yo 7.5, but I decided to try something else. I get bored if I just stay at one speed for more than like 5 minutes on a treadmill.

 

[Alienwho]

I'm just doing the following:

Walk for 60 seconds
Sprint as fast as I can for 30 seconds
Walk for 60 seconds
Sprint as fast as I can for 30 seconds...

For 10 minutes total. Then on the next day i'll do 11 minutes, the next day 12 minutes, etc...

 

[pontifex]

Hit It In The...what?

 

[purbeast0]

Heh I figured more people on here did HIIT considering how when the topic comes up in working out threads there are always a bunch of people discussing it

 

[Al Neri]

hiit does not work as well as people would let you think.

 

[purbeast0]

Originally posted by: Don Rodriguez
hiit does not work as well as people would let you think.

Thanks for the input!

Studies would say you are wrong.

 

[Safeway]

HIIT = High Intensity Interval Training.

HIIT works best if the routine is something like:

1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph
1 minute - 5 mph
1 minute - 9 mph

The theory behind HIIT is that your body is fooled into thinking that it should burn calories as if you were constantly running at 9 mph, though that is a bit oversimplified.

 

[Wonderful Pork]

to be honest, I prefer doing HIIT on an bike v. treadmill. I do HIIT 3x/week (after lifting) since its only 10-12 minutes. Then 3x a week I run 20-30 minutes.

I basically go from a slow pace to a full sprint for 30 seconds each. Repeat for 6-9 minutes. I found it VERY difficult to do a consistent full sprint for a full minute, so I toned it down. I have been working it up from 15 seconds. I do a 3 min warm up, 3 min cool down and by the end I'm soaked and feel pretty tired.

 

[RapidSnail]

Since I know weight train seriously, I no longer run distance. HIIT is my favorite form of aerobic/anaerobic activity, allowing me to keep running without diminishing my gains. Done properly, an HIIT session should leave you exhausted and fatigued. The sprint/jog intervals should be kept on the shorter side to allow for maximum exertion. Anything more than ~30 seconds for sprints is probably not going to allow you to put worth 100% effort until your fitness capacity has increased significantly. After all, the entire emphasis of HIIT in the first place is on short, maximal intensity spurts of power, and don't for one second think that this makes it an easier.

Here's my routine done 3 times per week:


- Warm-up -

• 6 mph x 4 minutes

- Sprint/Jog Intervals -

• 11-12 mph x 30 seconds
• 6 mph x 30 seconds

- Cool-down -

• 6 mph x 4 minutes

I started at 12 minutes total which would give me 4 x sprint/jog intervals, and now I'm up to 6 x sprint/jog intervals for a total of 14 minutes. My goal is to gradually increase to 20 minutes with 12 x sprint/jog intervals. Once accomplished, I will move to the following routine:

- Warm-up -

• y mph x 4 minutes

- Sprint/Jog Intervals -

• 12 mph x 20 seconds
• y mph x 10 seconds

- Cool-down -

• y mph x 4 minutes
  
  Where y is to be determined by my fitness capacity. I will then proceed to build up to 24 x jog/sprint intervals (20 minutes total) which will be extremely difficult. Sadly, my treadmills only go to 12 mph, but I might start running the track during the summer.

 

[purbeast0]

wow so right now I just tried doing the 5mph/9mph 1 minute interval things ...

after 4 intervals of each I was beat. that extra time that I did last night on the slower side of the intervals REALLY makes it easier when you hit the sprint.

What I did today was the following:

2min: 5mph
1min: 9mph
1min: 5mph
1min: 9mph
1min: 5mph
1min: 9mph
1min: 5mph
1min: 9mph
3min: 5mph
1min: 9mph
2min: 5mph

then a lil 3 minute cooldown

I'm definitely going to try this 3-4 times a week and try to increase the speeds/length as well. I have to do it on the treadmill for time being, so it seems like doing 30 second intervals may not be that ideal since it takes about 6-8 seconds to transition between the 2 speeds on the treadmill.

 

[WCRemix]

Please do not advocate lypo-6 in your post...it upsets them!

 

[WCRemix]

As for the cardio, great idea on the process. Also for the best results try to do it in the morning, before you eat!

 

[mrkun]

I don't do my bouts incrementally. I do 30 second bouts with 3-minute recovery (as slowly as possible), and also 3-minute bouts with two minute recovery. I do it on an elliptical machine, and if I want to go all out for 30 seconds, I have to really increase the resistance level on the machine in order to keep it at a reasonable speed, which consequently really tires my quads.

Look at the paragraph on creatine phosphate recovery.

Like some others have mentioned, you can also doing short recovery times with shorter bouts as well, but it's probably best to train for awhile first before you start doing that.

 

[darkxshade]

hiit on a treadmill is horrible, use an elliptical or a bike.

I do my hiit outdoors

3 mins warmup
sprint (as hard as I can) 45s-1min
2 min jog
sprint
2 min jog
sprint
2 min jog
sprint
2 min jog
sprint
3 min cooldown

 

[Rogodin2]

HIIT is a waste of a workout.

Rogo

 

[mrkun]

Originally posted by: Rogodin2
HIIT is a waste of a workout.

That's quite a powerful argument you've made there.

 

[purbeast0]

Originally posted by: mrkun

Originally posted by: Rogodin2
HIIT is a waste of a workout.

That's quite a powerful argument you've made there.

:thumbsup: