what is High Intensity Interval Training-HIIT? [Forum Archive]

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what is High Intensity Interval Training-HIIT?

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Posted by: cheesegrater

could you design me a program for the treadmill. Right now i warm up for a minute, run a mile, walk for 3 minutes, run a mile, walk for 4-5 minutes and run about .75 miles then walk until 45 minutes is up to cool down. What could i be doing better? I'm on a cutting diet plan currently.

Posted by: Shmoo

Read this http://www.musclemedia.com/training/hiit.asp

Posted by: cheesegrater

i'm in reasonably good cardio shape cause i've been running off and on for about 2 months so i'm not gonna start at 4 minutes i'll start at 10. I do 30 second jogging sprinting intervals for the whole 10 minutes?

Posted by: OceanDude

Quote:

Originally posted by cheesegrater
i'm in reasonably good cardio shape cause i've been running off and on for about 2 months so i'm not gonna start at 4 minutes i'll start at 10. I do 30 second jogging sprinting intervals for the whole 10 minutes?

Cheese – that will work fine if you can sustain it 10 minutes: I warmup about 4 minutes slow/moderate jog, then 8 cycles of 20 sec sprint (and I mean all out) and 10 sec jog followed by 4 min cool down. That’s it – very simple. It's a ‘lil hard/uncomfortable for a short time but its over fast. And what a terrific metabolic raise and anaerobic conditioner (with some cross train benefit too). I change ratios now and then to mix it up – try 30 sec sprint and 30 jog intervals or increase number of cycles significantly as you get more developed capacity. After doing this for about a month, the cross train benefit permitted me to do sustain “normal” aerobic/cardio very close to max heart rate (90-95%) for 30 minutes without breathing hard (but have a mop handy for the sweat). It’s an amazing conditioner.

Posted by: oaktownboy

so you do 20 sec sprint, then 10 seec jog then a 4 min cool down and then repeat this process 4 times?

Posted by: OceanDude

Quote:

Originally posted by oaktownboy
so you do 20 sec sprint, then 10 seec jog then a 4 min cool down and then repeat this process 4 times?

No Oak - I do 20 sec sprint 10 sec jog and repeat that cycle for a total of 8 times or more - then do a 4 min slow cool off to catch my breath and then its done. If you do this outside running you might be amazed at how far this will get you from your starting point if you run in one direction. Take a slow walk back since its going to be an additional opportunity to burn about 100% pure fat when your heart rate comes back to the planet and every little bit helps. I actually think in terms of wanting to shed an absolute minimum of 1/7 a lb of fat daily but strive for 2/7 a pound. So to get your self motivated think about this little exercise as an opportunity to forever remove a hunk of fat from your body. Believe me it works and has additianl cross train benefits in the cardio and strength/endurance domains.

Posted by: DaDaMan1010

AWSOME just what i was looking for! I'm gonna start tonight after i go hit some golf balls!!!

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what is High Intensity Interval Training-HIIT?

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