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kilo
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« Reply #285 on: August 21, 2011, 07:22:23 AM » |
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you can also do 45sec on 1min of... build it up from where it's ok for you
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GOALS 31/12/11: 3*8glutehams 3*15chins 3*10pistols 3*20dips 3*20HL raises 3*20inv rows 3*10HS pushups 2min deadhang finish pushup cycle 100sec sideplank 3*1min frogstance -------- MYRUNNINGADVICELEARNSOMETHINGABOUTH |
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RCowley
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« Reply #286 on: August 21, 2011, 08:03:02 AM » |
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You could also do something like 45 secs on 1 min off. you can also do 45sec on 1min of... build it up from where it's ok for you
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kilo
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« Reply #287 on: August 21, 2011, 08:08:58 AM » |
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You could also do something like 45 secs on 1 min off. you can also do 45sec on 1min of... build it up from where it's ok for you
oeps read the replies to quick (again) |
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GOALS 31/12/11: 3*8glutehams 3*15chins 3*10pistols 3*20dips 3*20HL raises 3*20inv rows 3*10HS pushups 2min deadhang finish pushup cycle 100sec sideplank 3*1min frogstance -------- MYRUNNINGADVICELEARNSOMETHINGABOUTH |
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Skipgo
PULL!
Regular Gnome
Reputation Power: 1
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Bretheren before wenches!
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« Reply #288 on: August 30, 2011, 10:37:40 AM » |
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I tried HIIT for the first time today and I was amazed at how well it went.
I ran some pretty steep hills @ max speed and the whole session lasted about 35min w/warm up.
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IvanTih
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« Reply #289 on: October 04, 2011, 11:27:26 PM » |
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Could anyone rate this HIIT routine, I haven't done HIIT in a while.
Warm up phase: 5 min walking and 5 minute running.
Work phase: 30 seconds sprints and 90 seconds running for 5 cycles.
Cooling phase is same as warm up phase.
EDIT:P.S
I do it on a grassland.
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kilo
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« Reply #290 on: October 05, 2011, 12:49:09 AM » |
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seems fine to me. maybe a bit too much warmup and cooldown for only 5 cycles?
you could easily just warmup/cooldown slowrun for 5min and do 8-10 cycles.
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GOALS 31/12/11: 3*8glutehams 3*15chins 3*10pistols 3*20dips 3*20HL raises 3*20inv rows 3*10HS pushups 2min deadhang finish pushup cycle 100sec sideplank 3*1min frogstance -------- MYRUNNINGADVICELEARNSOMETHINGABOUTH |
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IvanTih
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« Reply #291 on: October 05, 2011, 01:47:14 AM » |
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seems fine to me. maybe a bit too much warmup and cooldown for only 5 cycles?
you could easily just warmup/cooldown slowrun for 5min and do 8-10 cycles.
Thanks. Then I'll shortnen my cool/warm phases. I will start light with 5 cycles and try to increase session by a cycle a week. When I get to 10 cycles I will reduce rest time by 15 seconds ( 30 seconds sprint and 45 seconds running). Should I also increase my calorie intake and is there a guide on proper sprinting? +rep |
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kilo
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« Reply #292 on: October 05, 2011, 02:02:02 AM » |
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GOALS 31/12/11: 3*8glutehams 3*15chins 3*10pistols 3*20dips 3*20HL raises 3*20inv rows 3*10HS pushups 2min deadhang finish pushup cycle 100sec sideplank 3*1min frogstance -------- MYRUNNINGADVICELEARNSOMETHINGABOUTH |
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IvanTih
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« Reply #293 on: October 05, 2011, 02:47:26 AM » |
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Thanks kilo.
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DFD
Applying Gnome
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« Reply #294 on: October 17, 2011, 12:07:25 PM » |
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I'm 318 lb (down from 340 in june) and I am working out 6 days a week, 3 days gym 3 days walking. When I goto the gym I warm up by doing the treadmill. I do 3mph on the treadmill and I do 2 mins walking at an easy incline (like 5 or 6) and 2 mins walking at the incline set to 15. (was doing 10 but recently bumped it up) Does this sound like a good routine? I find that increasing the incline is a bit easier on my knees/shins rather than going faster.
Basically it goes like this:
Step on the treadmill, set it to 3mph, 0 incline, warm up for 2 mins. Increase incline to 15 maintain 3mph pace, do that for 2 mins, drop speed to 1.5 and incline to 6 do that for 2 mins. Increase speed to 3mph and incline to 15 do that for 2 mins. Etc until I get to 15 mins on the machine (doing the last min at 15 incline).
I get to double my resting heart rate this way (around 160-170ish), and that is what is important right?
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Joe T.
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« Reply #295 on: November 15, 2011, 06:41:06 PM » |
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Well today I did my first session of Hiit by accident. I had spent the latter part of my day raking my grandparents yard and when i got home it was dark. However I just grabbed a flashlight and set out on my usual 8 mile run as I stick to side streets and sidewalks. However 2-1/2 miles in my high fiber lunch came back to haunt me, thankfully the first 3 miles or so is a loop around my neighborhood and I was rather close to my house and i was able to make it back safely. However by this time it was simply too late to carry out the rest of my run so instead of staying in I decided to try HIIT. I live in a condo complex and we have a roughly 100 yard parking lot so for 30 minuets I sprinted down one side of the parking lot and jogged back to where i started and basically repeated this the whole 30 minuets, as someone who prefers distance I have to say that this type of training is very fun.
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"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!"- Jack Lalane.
Cheating on your health is cheating yourself
Happiness comes with health.
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Aras
Applying Gnome
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Posts: 47
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« Reply #296 on: November 27, 2011, 05:34:11 AM » |
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You might want to re-read the first post in this thread carefully. HIIT training isn't for beginners, and usually isn't recommended until you can do some form of steady-state cardio for at least 20 minutes.
I'd advise you to get to the point where you can run steadily for 20 minutes before you try any kind of HIIT.
Any activity that is intense enough to get your heart rate at 80-90% of your max heart rate (220 minus your age), make you breathe hard, and want to take a break after 20-30 seconds is a good activity for HIIT. Running, jumping rope, burpees, etc.
I don't think I could run 20 without stopping for a little walk. How do I build it up at home? The weather outside is horrible... I want to do cardio inside for the winter. Thanks. |
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HerrKaputt
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« Reply #297 on: November 27, 2011, 08:49:21 AM » |
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I don't think I could run 20 without stopping for a little walk. How do I build it up at home? The weather outside is horrible... I want to do cardio inside for the winter. Thanks.
Try burpees. If you have a barbell, you can also try barbell complexes such as the bear complex. It's pretty good cardio. |
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Aras
Applying Gnome
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« Reply #298 on: November 27, 2011, 08:57:02 AM » |
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I don't think I could run 20 without stopping for a little walk. How do I build it up at home? The weather outside is horrible... I want to do cardio inside for the winter. Thanks.
Try burpees. If you have a barbell, you can also try barbell complexes such as the bear complex. It's pretty good cardio. How to do burpees for 20 minutes? You mean do a set of lets say 2 minutes burpees, rest for 30 seconds, do that again and so on? |
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Anton
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« Reply #299 on: November 27, 2011, 10:58:55 AM » |
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2 minutes work and 30 minutes rest for twenty minutes seems like a lot when it comes to burpees. Personally, I think that burpees are to be done during short amounts of time. Burpees done with tabata works very well. What tabata is all about that you work for 20 seconds, rest for 10, and repeat that seven times. That makes it a total of eight times and it will take four minutes to complete. This might sound easy but it's absolutely killer. As you get better, you can also add intervals and go even further. With ten minutes of warmup and the several minutes it takes for your heart rate to go back down, this burns a lot of calories.
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