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HIIT training


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Posted by: danny81

what is this? is it sprints? IE 200 meter sprints walk 100 meters then repeat?


Posted by: motiv8ed

High Intensity Interval Training.

I tried something called gorilla cardio once... the concept behind it was to spend a durration of time at close to 100% creating an effect where your metabolism would stay boosted for a longer period of time.
Example: warm up for 4 mintes jogging at like 70%, sprint for 30 seconds at 100% walk for 30 seconds, sprint for 30 seconds walk for 30 seconds... do that for 4 miinutes total, then jog for 4 more minutes.

I've come to the conclusion (personally, there are some people who probably swear by this method) that its an attempt at a shortcut to an end result. I do 30 - 45 minutes of the highest intensity i can stand and i enjoy the results of my efforts.
People say that if you do cardio for 30 - 45 minutes at a decent intensity that you will loose muscle... i think its a bunch of horse shit personally (personal oppinion, so take with a grain of salt)

I could go on for days about the differences between both programs (negatives and positive) that i've experienced... but will save everyone my soapbox and let you decide for yourself.

btw, heres a bunch of articles about HIIT in one place: - HIIT Source


Posted by: goob

Quote:
Originally Posted by motiv8ed View Post
High Intensity Interval Training.

I tried something called gorilla cardio once... the concept behind it was to spend a durration of time at close to 100% creating an effect where your metabolism would stay boosted for a longer period of time.
Example: warm up for 4 mintes jogging at like 70%, sprint for 30 seconds at 100% walk for 30 seconds, sprint for 30 seconds walk for 30 seconds... do that for 4 miinutes total, then jog for 4 more minutes.

I've come to the conclusion (personally, there are some people who probably swear by this method) that its an attempt at a shortcut to an end result. I do 30 - 45 minutes of the highest intensity i can stand and i enjoy the results of my efforts.
People say that if you do cardio for 30 - 45 minutes at a decent intensity that you will loose muscle... i think its a bunch of horse shit personally (personal oppinion, so take with a grain of salt)

I could go on for days about the differences between both programs (negatives and positive) that i've experienced... but will save everyone my soapbox and let you decide for yourself.

btw, heres a bunch of articles about HIIT in one place: - HIIT Source
Interesting points. I'm considering (90% certain) implementing some HIIT.
Either, a 3 mile jog followed by 30 second sprints/ 1 minute jog for the last mile.
Or..
Standard 30 sec sprint/ 1 minute jog for about 10 - 15 minutes.

What would be more effective for fat loss? Can't imagine theres much in it, but judging by your argument, running at med-high intensity for 30-40 minutes seems to be best.


Posted by: motiv8ed

Everyone is different. I would guess that the difference between the two (in the overall scheme of things) is probably so small you wont even notice a difference...
My morning cardio's main purpose is to get my mind ready for the day so I can work with laser focus... my secondary objective of doing high int. cardio for me is to provide enough motivation to eat clean throughout the day. (the thought is that.. I actually took action for 45 minutes this morning to ensure i meet my goal... why would I get tempted to eat those triscuts?
the 3rd major reason I do cardio is the continual establishment of a new lifestyle of health and fitnes...
Only 4th is the reason of fat loss... The other 3 are far more valueable to me.

And again.. thhis is personal pref. ... Seriously.. just get on a routine that you enjoy doing on the frequency you set up to achieve your goals and you'll be fine...
Fine tuning the "type" of cardio you do will be of more value to someone cutting for a show or something to that effect... once a lifestyle and base understanding of your metabolism and body is established, then fine tune the smaller aspects

Hope that helps man


Posted by: danny81

what I like to do is 100 yard sprint then 100 yard jog and just do that until I cant go anymore.


Posted by: Duncans Donuts

i doubt you can sprint 100 yards


Posted by: danny81

are you kidding? thats easy.


Posted by: P-funk

Quote:
Originally Posted by danny81 View Post
are you kidding? thats easy.
It is not easy at all!

Anyone can RUN 100yards....but to sprint it and maintain your velocity is hard as hell! You really have to work on developing solid pace to maintain a given velocity for the 100yrds. My guess is you run as hard as you can for about 30 or 40yrds and then, even though you are running the last 60-70yrds, you are gradually losing pace.


Posted by: Duncans Donuts

A good sprint will have several components, the two most important (imo):
maximum acceleration
maximum velocity

This does not necessarily mean that you have to maintain a certain velocity, it does however require intent to perform at a maximal velocity give your capacity at the time.

My sprints will end when I collapse.


Posted by: Malley

100 yard sprint while maintaining proper form is almost not possible. Whenever you start to run with improper form or posture can lead to injury.


Posted by: danny81

so waht are some good HIIT workouts?


Posted by: goob

Quote:
Originally Posted by motiv8ed View Post
Everyone is different. I would guess that the difference between the two (in the overall scheme of things) is probably so small you wont even notice a difference...
My morning cardio's main purpose is to get my mind ready for the day so I can work with laser focus... my secondary objective of doing high int. cardio for me is to provide enough motivation to eat clean throughout the day. (the thought is that.. I actually took action for 45 minutes this morning to ensure i meet my goal... why would I get tempted to eat those triscuts?
the 3rd major reason I do cardio is the continual establishment of a new lifestyle of health and fitnes...
Only 4th is the reason of fat loss... The other 3 are far more valueable to me.

And again.. thhis is personal pref. ... Seriously.. just get on a routine that you enjoy doing on the frequency you set up to achieve your goals and you'll be fine...
Fine tuning the "type" of cardio you do will be of more value to someone cutting for a show or something to that effect... once a lifestyle and base understanding of your metabolism and body is established, then fine tune the smaller aspects

Hope that helps man
Indeed sir. Great post, thanks.



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