HIIT

[Dominique]

I decided to experiment with HIIT for the first time, running set distances outdoors and starting over when my HR reached 110 bpm (60% of my max. HR). I first settled for shuttle runs (A-B-A), for a total distance of about 220 meters (240 yards): this was much too long and I could only do it four times, in a little under 9 minutes (including recovery), and I was totally wasted. Later in the day, I tried again, but doing only A-B (110 meters/220 yards) and B-A: I did 10 such legs in about 16 minutes, and I still felt OK after that (could do a 40 minute power walk right thereafter).

A few questions to people who are into HIIT: did my second trial make any sense, in terms of distances and duration? Can I do it every day, or only 2-3 days of the week? Can I do steady state cardio (eg. 30-60 minute runs) on the same day? Any recommended sites where I could learn more about HIIT, get ideas about training programs etc.?

[V1CK1]

Look up Tabata Training exercises on the net.
I use a Tabata timer app on my phone which I love, I only do it twice a week. I don't know enough about it to give you any advice though sorry and mine is more of an all round body workout including pushups, mountain climbs, squats etc...
Good luck!

[Cassian]

What I've heard about HIIT is, more than 3 times per week doesn't add much effectiveness in terms of how affects metabolism and glucose levels and stuff. Most people when starting out can manage about 3 rounds, and when you're doing better maybe aim for 5 or 6 rounds. It really is supposed to be very short, and it mainly helps with stuff like preventing diabetes and boosting weight loss.

[slysam]

In the past I had good results doing the following: Warm up, do a short intense hiit workout, mostly cool down (I let my heart rate go to within 30 beats of my standing pre-exercise heart rate) then do milder cardio possibly steady state. The hiit workout is pretty short less than 20 minutes sometimes 10 minutes depending on method used. Some fat loss gurus claim this can help with fat loss as it should burn off glycogen stores in your muscles and then the steady state burns fat. I did have good fat loss doing this and well it helped me get over a stall, I never have great fat loss. It also helped my heart rate recovery and endurance. I mainly did this because I have a hard time reaching my aerobic zones when I am consistent with my daily exercise. I like mild activities like walking and dancing and I like very intense activities, I have little patience for a lot of repetitive steady state cardio workouts though. My understanding is you don't need a lot of hiit if it is intense enough. I heard 2-3 times a week or even once a week (when mixed with other cardio in the week) should do it. I also did a program that isn't exactly hiit but is interesting. It is called "PACE Express". In that you take your pulse standing. Then you do a four minute circuit of exercises (almost any activity can work). You repeat the circuit three times at different intensities. Between circuits you rest until your heart rate decreases to within 30 beats of your standing heart rate than day. The first circuit is fairly mild as it is your warmup, the second more like moderate steady state cardio maybe a little more vigorous and the last is all out effort. I followed the Pace express dvds which used bodyweight exercises and cues based on perceived exertion. This particular program is six days a week for six weeks, but I think that may have been okay since really only four minutes of the workout were true "hiit". I am not sure I would do this long term, but I did find my heart rate recovery improved quite a bit. Sometimes I do something similar with Tabattas where I will do a Tabatta then rest until within 30 beats of my pre-exercise heart rate. Then repeat or do a different series of exercises. I like to do that with stair laps. I am not sure I would do hiit twice a day though, I think it is one of those things that is quite beneficial in small doses.

[Dominique]

Thanks, Vicky, Cassian and syslam, for your advice and suggestions!

After repeating today what I did yesterday (10 sprints of 110 meters in 15-16 minutes), my body would tend to agree that 2-3 times a week is better than everyday.

This is what my first HIIT trial looks like in Runtastic:

It will be interesting to see how the curve evolves over time. I'd imagine the slope of the last few reps would become steeper (shorter recovery times).

I didn't know about Tabata, but I'll give it a try indoors, when we finally start getting snow outside (very mild winter so far). My neighbours gave me their apartment bike, it should be perfect for that (I don't picture myself sitting on it for hours in a row, but shorter bursts should be OK).

The PACE Express video looked a bit too American for my taste

[ammulder]

If you don't mind decoding their weird post format, CrossFit Endurance posts two weekly interval workouts for each of running, rowing, and swimming.  There's one "short intervals" workout and one "long intervals" workout during the week (plus a separate weekend workout).  Often the goal is stated as a range (e.g. 4-8x 200m with 1:30 rest in between each) where you either pick a target number based on your fitness and goals or else keep going until your times fall off.  Sometimes they include tabatas on the treadmill (where you jump onto the side rails for the rest periods, keeping the belt running at full speed).  They are certainly good workouts!  And the ongoing variety is nice.

[Colinm39]

@DominiqueI came across your unanswered post while researching for another Fitbitter and this link shows some research from one of our Australian Universities by Dr Gail Trapp who advocates 8 seconds fast,12 seconds slow on a stationary bike for 20 minutes/day.

The type of Hiit's are

Stationary Bike 8/12 seconds

Rowing 12/18 seconds - longer because there is more upper body activity

Skipping 12/18 seconds

Shadow Boxing 8/12 or 12/18 the slow is weaving around

Swimming 8/12 or 12/18

Circuit Training four of the above in 5 minute bursts

Extracted from Gail's book " The 8 second secret", a fitter firmer you in 20 minutes a day.

I tried the walking HiiT which she recommends at 12 seconds fast, 18 seconds slow, the same as a rowing machine.and modified it to paces, 25 fast and 25 slow, the time ratio was the same. It really got my heart rate up, but my lower back issues curtailed that.

http://www.youtube.com/watch?v=OcdhiHLUo2I

and this link exposes some of the myths from an advocate of fitness and diet related fads..

http://anthonycolpo.com/how-good-is-hiit-for-fat-loss-really/

[Heybales]

It sounds like you want running HIIT, which is cardio HIIT, compared to a lot of these other routines where they just slap the HIIT name on something that's been around already. Shoot, lifting weights is high intensity if done right, and you do sets, that's intervals. But no one is going to call it HIIT. hopefully.

So HIIT is for the cardio junkie that doesn't want to lift weights and get the fullest effect there, because HIIT done right will get you really close, but sport specific, like running. So it can build muscle, if you aren't in a deficit. But it'll still make it stronger.

So 3 x is really even overkill if done right. You can do other interval sessions 3x weekly since they don't take as much out of you, and cause different responses in the body. But 1x weekly is actually done by trainers because you need recovery as if lifting, and you need a rest day prior or else you can't do it right with fresh muscles.

Just like lifting - it's about putting a brief overload on the muscles, and then resting, than doing it again. All out effort anaerobically - just like lifting.

Here's a great routine to do 1 x weekly.

Day after should be easy cardio, allow the muscles to repair and actually get stronger, main benefit of HIIT after all.

Day before should be easy cardio or rest day, because you can't push as hard on tired muscles.

And in a diet, recovery is even worse, so you really need that time.

And you really don't want to do it by HR, because as you get fit, your HR can drop faster, but that doesn't mean you've charged up your ATP energy source yet. If you haven't, the next hard push may feel like all you got, but it's not an overload on the muscles for power. It's all you got on muscles without enough energy in them.

And this can only be done outside. Treadmill isn't possible, because it takes too long to ramp up and you can't go all out. You can do other intervals on treadmill, fast and slow ect - but not HIIT.

High School track is perfect, no interruptions of side streets and traffic.

5 min warm-up walk.

5 min warm-up jog, HR in Active Recovery zone.

2 min jog mid-Aerobic HR zone.

15 sec all out sprint, everything you got.

45 sec walk, breath as best as you can, really getting the oxygen in.

Repeat 8 times. (8 reps, just like lifting)

You'll likely notice the HR can't go as high on the last sprint. If you have GPS and can see speed afterwards, probably slower too.

Once you have progress that last rep is just as high a HR as first, go to 30 sec sprint, 90 recovery. Then 45 sec max, 135 sec recover. Notice recover is 3 x as long as sprint, so you could do 20/60 too.

20 min jog in Active Recovery HR zone. May seem slow, and by end you may be recovered. Good, you'll need it.

1 min level sprint as hard as you can. So in this case, you know if you went really hard for 15 sec, you could not sustain it. Point here is sustain a hard but level effort for 1 min. Be spent at the end.

1 min walk recover. First couple times this may seem too long, later it won't seem long enough.

Repeat 5 times.

5 min cool-down jog in Recovery HR zone.

5 min cool-down walk.

40 min routine. 1 HIIT to strengthen muscle, 1 SIIT to wipe out remaining carbs.

Oh, Active Recovery HR zone has been the name much longer than the recently fad named Fat-burning zone. But that is the HR zone you need.

www.calculatenow.biz/sport/heart.php?

If you sprinted right with full body, you should be sore everywhere, or almost. Since it's entirely based on your ability to push, HR doesn't matter except on recover aspects, so go by time. Not HR.

Eat well after this, as mentioned, it's like a lifting workout, so a protein shake before bed would be good for recovery.

If you plan to do a lower Aerobic HR zone run the next day, then get in a quick snack within 30 min of carb and protein, 4:1 ratio for best update, to be charged up for tomorrow.