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Goldie
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« Reply #15 on: February 19, 2010, 04:48:40 AM » |
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I wouldn't suggest doing it every day to start out with, not if you're doing it with enough intensity. Once you're used to it, I'd say two days in a row would be all right, but three days in a row might be too many.
You really have to judge for yourself, how you feel and how your body handles it.
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bodom13
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« Reply #16 on: February 19, 2010, 05:12:44 AM » |
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I wouldn't suggest doing it every day to start out with, not if you're doing it with enough intensity. Once you're used to it, I'd say two days in a row would be all right, but three days in a row might be too many.
You really have to judge for yourself, how you feel and how your body handles it.
ok..I'll try and see it for my self..will update the results.. thanks Goldie!  |
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bodom13
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« Reply #17 on: February 20, 2010, 06:44:59 AM » |
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can I ask a question..  how can you measure the amount of energy or calories you burned/used in an activity?- example cardio is there any formula for the exact value? thanks in advance!!  |
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Truth
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« Reply #18 on: February 20, 2010, 07:18:29 AM » |
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I would not do cardio on the same day that I lift weights, even more so if it's HIIT. I find doing cardio on separate days from weight training to be much better and find it much easier to recover.
I also feel it's much better for GPP.
Goldie, have you read Alan Aragon's article on this topic? It's very good.
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Goldie
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« Reply #19 on: February 20, 2010, 07:52:04 AM » |
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can I ask a question.. how can you measure the amount of energy or calories you burned/used in an activity?- example cardio is there any formula for the exact value? thanks in advance!! This link ---> Calories Burned can give an estimate of how many calories you burn for many different kinds of activities. But because HIIT continues to burn calories for the next day or so, this calculator is probably not very accurate. When I wrote the article, I tried to find some calorie estimate or comparison of regular cardio to HIIT cardio, but I couldn't find anything. As I said in the article above, most of what I found recommended that your HIIT session be about half as long as traditional cardio. I would not do cardio on the same day that I lift weights, even more so if it's HIIT. I find doing cardio on separate days from weight training to be much better and find it much easier to recover.
I also feel it's much better for GPP.
Goldie, have you read Alan Aragon's article on this topic? It's very good.
Truth! Thanks! That's a great article! Here's the link if others are interested ---> Myths Under The Microscope Part 1: The Low Intensity Fat Burning ZoneThings in that article that stood out for me: "...The fact relevant to bodybuilding is that high-intensity groups either gain or maintain LBM, whereas the low-intensity groups tend to lose lean mass, hence the high intensity groups experience less net losses in weight." (LBM is Lean Body Mass.) and: "...In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat."What I find interesting about that second quote is the " linear high-intensity" (italics mine) part. While shorter sessions of HIIT show greater results, so do shorter sessions of continuous high-intensity cardio activity. You'd obviously have to be very fit to do high-intensity cardio without taking short lower-intensity intervals to recover, but it would be something to work up to! I may have to do some research on LHIT...  Linear High Intensity Training. |
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bodom13
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« Reply #20 on: February 20, 2010, 09:40:55 PM » |
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thanks!!
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otinbb
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« Reply #21 on: February 24, 2010, 12:09:17 AM » |
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If i run a 1mile a day under 10min on the treadmill is that HITT? am i on the right track of getting closer to a six pack?
Need help.
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Goldie
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« Reply #22 on: February 24, 2010, 04:41:08 AM » |
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If i run a 1mile a day under 10min on the treadmill is that HITT? am i on the right track of getting closer to a six pack?
Need help.
No, that's not HIIT. Read the first post in this thread. It explains exactly what HIIT is. |
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Guvguv
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« Reply #23 on: March 07, 2010, 12:50:42 PM » |
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Hello.
I tried this today but wondering if i did it correct?
6 minutes warmup (10 km/h)
1 min interval (15 km/h)
Rinse and repeat for 28 minutes. Also the two last intervals i did on 16 km/h and 18 km/h.
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Goldie
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« Reply #24 on: March 07, 2010, 02:38:44 PM » |
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Were your rest intervals also one minute? Did think you might die, at the end of each of the hard intervals? When you were all done with the whole thing, did you hope you might die?
If yes, then you did it right!
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chingman78
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DAT ASS
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« Reply #25 on: April 07, 2010, 08:38:16 PM » |
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Were your rest intervals also one minute? Did think you might die, at the end of each of the hard intervals? When you were all done with the whole thing, did you hope you might die?
If yes, then you did it right!
Although HIIT is very good for burning fat, it does put a lot of tension on you Central Nervous System and shouldn't be done more than 3 times a week. |
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HuGi
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« Reply #26 on: April 14, 2010, 11:56:18 AM » |
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Sometimes i do HiiT, in Soccer trains i do it many times but its not easy and to people that are not into it they will feel bad after do this... Start slowly , HiiT´s is not a easy thing to begginers. I like to do Sprints then jogging then Spring then Jogging... its really good and effective but i wont recomend it many times during a week maybe 2 in 6 days is enough. Do it for about 1hours... if u feel "sick" after its normal , if u vomit its normal... has happened to me aswell. Note that when u do this is more difficult to build muscle than with Regular Cardio even if u guys eat 6 meals a day HiiT burns you much more Calories and Fat than Regular Cardio... and u can get injuried while doing it. i do Hiit and i want to build muscle but its not easy , the main reason i keep doing HiiT its because i want the 6-pack and im only with a 4-pack for now but i know that i wont build as muscle as i would if i didnt do HiiT and only Regular Cardio... ofc i still doing Abs Exercises almost everyday |
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« Last Edit: April 14, 2010, 12:06:56 PM by HuGi »
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Seanyo_82
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« Reply #27 on: April 16, 2010, 01:24:26 AM » |
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Hi Goldie quick question.
I normally do 40 minute jogs for my cardio sessions everyday but i've been reading up about HIIT and this post and i think im going to start doing HIIT sessions for my cardio.
What i want to know is this good enough for a HIIT session i just did it today for my first attempt at HIIT:
stationary bike-
warmup 2 mins
sprint 30 secs
slow pedal 30 secs
spint 30 secs
slow pedal 30secs
etc.
i did that for 15 mins, is that good enough?
thanks
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Goldie
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« Reply #28 on: April 16, 2010, 05:42:31 AM » |
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You might want to warm up for a little longer... 4-5 minutes.
Did you feel like you were going to die after each 30 second sprint? (Especially after the first few sprints.) Did you wish you would die, when you were done with the whole thing? If your answer to both those questions is "yes", then you did a good HIIT workout!
You may want to try doing a minute for each interval, rather than 30 seconds. It seems the benefit of a HIIT workout is from the intensity of the hard interval and the change in heart rate from the intense/easy/intense change, and a minute may give you more intensity than 30 seconds. I've tried to find more specific research that addresses the time length of the intervals, but I couldn't.
From what I have read, doing HIIT for half the time of a steady-state cardio session makes them about equal; so if you're used to 40 minutes for steady-state, you might want to work up to 20 minutes HIIT. But it's smart to work up to that slowly, so 15 minutes was an excellent start.
Remember, HIIT is very intense, and you shouldn't do it more than 3-4 times a week. And don't leap in doing that many sessions the first week!
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« Last Edit: April 16, 2010, 05:44:04 AM by Goldie »
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Seanyo_82
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« Reply #29 on: April 16, 2010, 10:08:16 AM » |
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thanks for the fast reply goldie!
yes i felt like i was going to die after each sprint and at the end!
okay ill switch to a minute intervals instead, but i read somewhere you should do 2:1 ratio for the sprint and the rest, for example minute sprint 30 secs rest is this true?
okay ill work my way up to 20 mins but i was completely nackered after 15 mins!
and why cant i do HIIT everyday? i honestly think i could do it everyday no problem, because i hate long steady cardio so much id rather do HIIT everyday! and if you insist on me not doing it everyday do i do my usual 40 min jog on days when i dont do HIIT?
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