HIIT Testimonial

[supernova]

So I've been doing HIIT for about a month now. I haven't been faithful with it and I even took some time off recently because I had a bad stomach.

Still, last night was a milestone for me. I went to a healthcare town hall and had to park about about a 1/4 mile from the venue. A 1/4 mile down a San Francisco style hill. Normally, these places present a real challenge for me. I'd have to stop every so often and catch my breath and really work at it. Often, I'd take double or even triple the time as other people.

Last night, I just powered up that hill in full stride! I only had to stop once for about 1/2 a minute and catch my breath. But otherwise I was able to negotiate that steep hill just fine. :thumbsup: It made me wonder "this must be what it feels like in a very fit body."

The reason I say HIIT is that even with normal cardio I'd still be struggling with the hill.

:woohoo:

[WhiteTara]

1. congratulations and what is HIIT? n/t

[supernova]

2. HIIT info

HIIT stands for High Intensity Interval Training.

http://en.wikipedia.org/wiki/High-intensity_interval_training

[JerseygirlCT]

3. Question

when they say the session should be no more than 20 minutes, does that include warm up and cool down?

[supernova]

4. Yes, that includes warm up and cool down

From what I've read, unless you're some unusual athlete in hard training. A HIIT session should not last more than about 15 minutes (minus warm up and cool down).

[JerseygirlCT]

5. Wow

that IS fast!

(Not that I mind fast!)

How is it working for you? I saw a video a friend found, and the guy there suggests no more than 15 seconds at the top exertion. So I've been playing with that, then 45 seconds at a regular walk (about 4 mph). But I've been doing that for 22 minutes, plus 8 minutes warm up and at least 8 minutes cool down (usually longer).

I'm guessing I need to tighten things up?

[supernova]

6. Heh. I'm on

hiatus right now. I'm having money troubles, and won't be able to go to the gym again until I get that straightened out. I hope in the next week or so.

The idea is that you work at 80& or so of your aerobic capacity during the high intervals, then dropping down to something very comfortable in the interims. So it is really important to know your high end target heart rate and take about 80% of that. 15-seconds doesn't seem like a lot, most routines I've looked at start at 30 seconds and tell you to gradually work your way up to 45 second or even a minute.

I'm not an expert (see Flvegan) but for me, HIIT is the way to go if you have some degree of conditioning. I wouldn't start out doing that, but that's just me.

Overall, even though you only did 15-20 minutes you should feel as exhausted as if you had worked out for an hour, complete with sweaty goodness and breathless ness. I guess it's supposed to closely resemble when we had to flee for our lives from predators or enemy tribes. Believe me, I do. When I do this, I'm pretty wasted for the rest of the day. :P

[JerseygirlCT]

7. I've definitely noticed the exhaustion

(good exhaustion, but still there). I'm still quite breathless and sweaty!

I was turned on to this idea with a youtube video a friend linked: http://www.youtube.com/watch?v=cq_neyzQVvQ

The advice this guy gave was that shorter intervals burned more fat...

I'm thinking maybe I can lower the reps (as it were) and push for more speed on the high part. I usually walk at about 4 mph, and have been putting it on 7 for the high part. Maybe I need to try 8 and see what happens... (I'm so not a runner - thank goodness I've got a treadmill and a basement so no one needs to see how funny I look!)

I have noticed that I'm not having huge problems with breath throughout this - afterwards the problem is more wear and tear on the joints, actually. Ah, the joys of middle age!

[JerseygirlCT]

8. Ok... NOW I really see what they mean

upped the top stuff to 8 mph. Got through 8 minutes. Felt like I might be sick (and I never, ever vomit). Still wiped hours later, lol.

Whew!