Thread: HIIT Trainging question

when your heart rate increases the intensity of the exercise increases. When intensity increases to about 85% or greater your body recognizes the need to get energy as fast as it can. It does so through the energy pathway reffered to as fast glycolosis or anerobic glycolosis. When oxygen is unable to produce energy your body rapidy breaks down glycogen (stored carbohydrates) to create ATP, the molecule which gives you energy.

ok but in dumbass terms .....how does that break down fat? i understand that high intensity burns carbs but where does the fat break down? and p-funk which do you prefer

Originally Posted by WantItBad

ok but in dumbass terms .....how does that break down fat? i understand that high intensity burns carbs but where does the fat break down? and p-funk which do you prefer

I prefer sprints and such. But, I would also say that some long duration cardio isn't going to kill you and would probably be good for your overall health.

It doesn't breakdown fat neccessarliy. You can't choose to break down one or the other. You body does it for you using what it avaliable. Fat is oxadized in the pressence of oxygen. So, if you are performing sprints which are anerobic (without oxygen) then you are probably not hydrolyzing a lot of fat, are you? But, the oxygen debt (EPOC) that you create will be such that at rest your metabolism will be higher so that you have better potential to burn more (since fat it the perfered source of energy at rest). Also, proteins contribution to energy metabolism is much less during high intensity, short duration exercise (like sprints) then it is during long duration exercises (like a long jog), about 13-18% (or something to that effect).

So what do you do? Like 15-40's with rest periods inbetween.....or like longer distance like 100's or 200's.......please god dont say like 400's or that would suck ass......wanna give me some kinda of idea on how to do it?

Originally Posted by WantItBad

So what do you do? Like 15-40's with rest periods inbetween.....or like longer distance like 100's or 200's.......please god dont say like 400's or that would suck ass......wanna give me some kinda of idea on how to do it?

400m is a tough sprint but you could do it if you are good.

I always did 20-30sec all out sprint and then a 30-60sec rest interval.

fuck dude if i did a 400 right now id be in the hospital for a week......ok im gonna give that a try tomorrow.......and another thing........i blow ass at the Quick Snatch.......any tips

Originally Posted by WantItBad

fuck dude if i did a 400 right now id be in the hospital for a week......ok im gonna give that a try tomorrow.......and another thing........i blow ass at the Quick Snatch.......any tips

what is it that you call the quick snatch? hang snatch?

The best way to do interval work, that doesn't get talked about on this forum for some reason, is to monitor your heart rate and make sure you are working at a desired percentage. When I do my cardio that is how I do it. You can say you want to go up to a certain percentange and try and hold it there (ie 85% of max heart rate for as long as you can hold it.....maybe 30sec) and then rest until it comes down to a certain percentage (ie 65% or 70%) before going back up. I find that more effective then just doing the cardio. It is like saying..."I lift weights but i don't know how much I lift when i go to the gym." Know your work capacity so that you have something to base improvements off of. As you improve the time that it takes to recover will decrease and then time that you are able to maintain at 85% before you lactic acid build up is bad will increase.

ya quick snatch hang snatch same thing...i suck like 180 for 1

and another ? how can you check ur heart rate well you are running?

Originally Posted by WantItBad

and another ? how can you check ur heart rate well you are running?

Purchase a heart rate monitor. Any sporting good's store should carry them.

Also, a basic guideline to start off with interval training is a 3:1 ratio of active recovery to high intensity bursts. This would be a good place to start until you get a heart rate monitor, or if you decide to cheap out on it.

hang snatch- would need to see your form. Biggest problem with the lift is that going from the snatch you aren't neccessarliy in the ame position as you are when you are getting into it from the first pull and then scoop position. Try pulling slowly from the floor, past the knees, and into the hips like you would if you were snatching from the floor. Now stay there in the power position with knees rebent. Pause and then do your hang from the proper position.


If you are on a tredmill they have heart trate monitors on them. If not, I would purchase a cheap heart rate monitor from Polar and go from there.

Originally Posted by P-funk

If you are on a tredmill they have heart trate monitors on them. If not, I would purchase a cheap heart rate monitor from Polar and go from there.

Here's one for you about cheap monitors. I went out a bought one from Big 5 for about $20. One day was on my $1100 schwinn eliptical and check my heart rate. Had a reading like 125. Then decided to get off and strap on the monitor. Git back on the eliptical and brought the rate back up to 120. checked with the monitor and it read 147.
A couple of weeks go by and i return the monitor and purchased a more expensive one from sports authority. Now to let you know they read almost identical.

My conclusion is to buy a good one if your going to buy one