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post #1 of 17 (permalink) Old 05-08-2007, 07:49 PM Thread Starter
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Anybody here doing the HIIT workout?

Just curious if any one is doing this program.. Been on it a week and I've cut down a decent amount of weight. I'm pretty damn happy with this workout plan. Really solid stuff.


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post #2 of 17 (permalink) Old 05-08-2007, 08:48 PM
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We used to run ramps on ship... same concept. Got pretty cut up by end of deployment.
Think I'll give it a shot.


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post #3 of 17 (permalink) Old 05-08-2007, 09:06 PM
 
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mind explaining what it is? im interested
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post #4 of 17 (permalink) Old 05-08-2007, 09:48 PM Thread Starter
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Yeah, its a really intense workout program.

I've just dropped about 6 pounds this week, no joke.

Here's a decent write-up on it.
Quote:
High Intensity Interval Training HIIT – High Intensity Interval Training…Explained
I recently wrote a little about HIIT, and about how much I love it… and how much it has changed the way I work out… and how much it has changed the way other people shed fat and keep in condition. What I didn’t explain very well if at all, is what HIIT is and how you go about implementing it into you workout and life.
Without getting deep into the exercise physiology of the thing, I will do a little back log into the WHAT, HOW and WHY of HIIT.
High Intensity Interval Training is just what it says it is, performing very high intensity, intervals for a short period of time. Why is it effective? To answer this question we need to backtrack a little and look at the more traditional type of training and the one that most people out there still do; Low Intensity Cardio training.
Traditional Low Intensity, Long Duration Cardio:
  • Walking
  • Jogging
  • Stationary Bike
  • Cross Trainer or Elliptical Machine
  • Low to moderate intensity Aerobics classes
Most people will perform any of the above for 30 minutes to an hour, day after day, with little or no progress. Also, with all of the time constraints, why do people still do this type of workout?
Some reasons:
  • It’s easy- This type of training is easy to get used to, and there is a very low or even zero chance of having the lactic acid build up that causes most people to quit. Why do you think almost any one with an average fitness level can hope on the elliptical machine and go non-stop for over an hour?
  • Its low risk – If you are way over weight, or have certain conditions, low intensity is safe and can be prescribed to almost anyone.
  • It has been pounded in everyone’s brain that the number one way to lose weight or burn fat is to perform aerobic training. Although this form of training can burn a higher percentage of fat than high intensity training, it doesn’t mean you will burn more fat by the end of the day. This is an outdated fat lose modality and doesn’t work very well at all long term!
Let me explain; In a nutshell low intensity training will help you burn a certain amount of fat and calories in the time that you are actually exercising and not much more than that. It has been documented that low intensity training burns about 50% of fat for energy while training. Not bad. High intensity training will use about 40% of fat for energy while training. Not much of a difference between the two.
As I mentioned above, low intensity training only burns fat calories for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.
Not convinced yet? The best way to ramp up your metabolism for the long haul is to build lean muscle mass. Muscle will always need to burn more and more calories even if you are just sitting down. The more muscle you have, the more you burn. Low intensity cardio, especially any kind that lasts more than 40 minutes at a time, will set your body up for catabolism. Catabolism is responsible for the breaking down of muscle tissue. This is what you don’t want. You want to maintain your muscle tissue at all costs. HIIT will help keep that muscle tissue in ways that low intensity cardio couldn’t. The right kind of HIIT can even help build lean muscle tissue.
HIIT is not only great for fat burning but also has other great “side effects”:
  • Increased Lactic Acid Threshold – Lactic Acid is that burning feeling you get when you work out very intensely. Increasing this threshold means you will be able to do more work, at higher intensities, which means more fat burning and better results.
  • Shorter Workouts – Which would you rather do, spend 30-60 min. working out while listening to your high energy dance mix MP3, or just 4-12 minutes of increased intensity while listening to AC/DC and then you are done? (AC/DC is not a requirement, by the way, but is a great addition to this kind of workout!)
  • Improved cardiovascular System – While trying to recover between interval bouts, your aerobic system has to work hard to overcome the oxygen debt caused by the lactic acid. This in turn helps to increase your aerobic capacity as well. Your over all cardiovascular system will be better off. So not only is your anaerobic system worked, but your aerobic system is as well. By the way, this is how most athletes train.
Convinced? I hope so. Now to the program guidelines.
You can perform intervals on almost any piece of cardio equipment (Elliptical, Bike, Stair climber, etc.) You can even do this with sprints while running.
Start with a warm up for about 3-5 min. Once you are warmed up, crank up the intensity on your machine to very high and then sprint as fast as you possibly can for 30 seconds. This means that during those 30 seconds you are going as fast as possible. Once the 30 seconds is up, turn down the intensity and “rest” for 1 minute. Now this rest is stopping your movement, rather just jogging very slow, or pedaling very slow at a low intensity. This will allow you to recover somewhat until the minute is up. Once the minute is up, crank up the intensity and go again for 30 seconds. Continue to do this for 4-12 minutes depending on your fitness level. WARNING: This is extremely difficult and you may feel like throwing up when you are finished. This is normal. You will be experiencing a lot of lactic acid your first few times, until you body adjusts. Don’t kill yourself in the beginning. Do what you can, and you will get better as time goes on. Most people can only handle 4-6 minutes in the beginning. Don’t go much over 15 minutes even if you are in great shape. You should be hurting after this workout.
I strongly recommend that you do the HIIT routine 2-3 times a week for the first couple of weeks and no more than 4 times per week once you are into the program. Mix this with a good resistance training program and a decent nutritional plan, and you will see results soon.
This program is NOT FOR EVERYBODY. If you are extremely over weight, or have any kind of heart condition, DO NOT DO HIIT. Also, if in doubt, consult your doctor first. This is also not easy, and I never said it was. Just be warned that it will be very tough if done correctly. But as I tell everyone that starts this, it’s a quick 4-12 minutes and you are done. Hang in there and you will see great results.
I will be revisiting HIIT in the future and offer up some other programs with progressions.
As for my dieintg, here is what I do throughout the day.
I wake up and have a bowl of strawberries and a glass of milk, couple of hours later,a peanutbutter sandwhich, then some vegetables later, then I will grill some fish/or whole chick breasts, then before I go to bed, I will eat a bannana.

I have cut out caffeine,alcohol for the time being, and drink about 128 oz of water a day. With continual sips instead of huge gulps/chugs.

As far as my lifting goes, Well I walk jog sprint to the gym, which is about a mile and a half. I then head to the back and do Squats/lunges, then pull ups, dips, bare bench, pyramid curls, abs workout. I do them all slowly, and about 8-12 reps each set. I'm in the gym no longer than 1 hour, and usually less, b/c I take less break time between sets.


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post #5 of 17 (permalink) Old 05-10-2007, 06:55 AM
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sounds interesting. i consider myself in good shape.. i'm going to give this a try. i'd rather 4-15 minutes over my normal 1.5 hours after work..
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post #6 of 17 (permalink) Old 05-10-2007, 09:32 AM Thread Starter
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Yeah thats what I said, and the crazy thing is it works.


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post #7 of 17 (permalink) Old 05-10-2007, 12:33 PM
 
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Thanks for posting the description. I am going to give it a try. hopefully I throw up
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post #8 of 17 (permalink) Old 05-10-2007, 06:10 PM Thread Starter
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Yes, be very very careful not to overdo it. Especially if you aren't in a pretty decent shape to begin with. It's not for beginners.


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post #9 of 17 (permalink) Old 05-11-2007, 09:31 AM
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don't do more than 4min a day for the first week, then only increase 1min a week.
As for the intervals... I am doing 30sec jog, 30 sec sprint for each minute... (The jog usually turns into a walk after the first two sprints)
There are lots of ways to break it up, but make sure you are doing something out of your comfort zone.


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post #10 of 17 (permalink) Old 05-11-2007, 10:40 AM
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im going to start on monday

i run/workout daily.. of course, the army.. im running a 13:30 2 mile but i'd like to get back down below 13 like i did when i was 19..

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post #11 of 17 (permalink) Old 05-12-2007, 08:58 PM
 
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Everything works some of the time nothing works all of the time.

HIIT does work. It is probably the ideal way to get your metabolism fired up. If you watch some of the training videos of power lifters and even on the 300 (the movie) website they had some clips of them doing some hi intensity work.

For getting in overall shape doing about 5-6 weeks of HIT and then dropping off for 2 weeks and doing slower workouts really works great. Corey and I have had huge arguments over this. I was a HIT nazi for a long long time and after throwing up numerous times i came back to where I always end up.. read the top line again. and a really high intensity workout on back or legs can keep your metabolism revved for much longer than 24 hours.

if I had to chime in (which I do) and give my opinion. this has been proven and is a legitimate workout scheme. To really build as quickly as possible this isn't the ideal training scheme but to get yourself into very good functional shape this is very difficult to beat.

Mayo Keep us up to date on how things are going.
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post #12 of 17 (permalink) Old 05-21-2007, 06:35 PM Thread Starter
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Yeah, I dropped about 6 pounds, mostly water weight from the sweating/running. I had to take a week off, b/c of sick/finals/moving. But I started back again today.

I plan on doing the fast/slow process as you mentioned before.

I mean so far my numbers have stayed the same for the most part, my endurance has gone up alot though, and I can now do solid sets of 15 on pull ups.

Still trying to stick to the same food diet, I try to mix it up everyonce and a while, maybe sneak in something unhealthy/college food to help keep me happy and motivated.

But will keep updated as I go along.


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post #13 of 17 (permalink) Old 05-22-2007, 04:48 AM
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i'd replace the banana before bed to something higher in protein... supplementing at this time would be good

i do a couple of weeks of hiit type training at lunchtimes to break up the monotony of jogging... i basically break lunchtime down into "stairs, sprints and jogs" which embraces the premise of hiit...

on top of the cycling as commuting and taking the hilliest route has the same effect...

as a side note: fuck deadlifts are awful after a two week break

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post #14 of 17 (permalink) Old 05-22-2007, 08:07 AM
 
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So can you do this for specific muscle groups as well, seems like stone said legs and back? So its' kind of like circuit training but different?

Can you do it with swimming?
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post #15 of 17 (permalink) Old 05-22-2007, 04:50 PM
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doing it with swimming would be something like 2x50m of sprinting aussie crawl, 1x50m of sedate breaststroke, 1x50m of butterfly, rinse, repeat...

i believe stone was talking more about heavy weights for back and legs, such as deads and squats giving your metabolism a kick for >24hours

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post #16 of 17 (permalink) Old 08-12-2007, 08:39 AM
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when i was racing and training I did the 30 second on 30 second off windsprints, I was in killer shape

now with my foot I cant run but this would work great on a spinning bike, I think ill add this back into my routine. Ive only been back at the gymn for 3 weeks but I alreafy feel tons better

thanks for the reminder


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post #17 of 17 (permalink) Old 09-09-2007, 06:45 PM
 
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Wow this is the first I have heard of this type of excerise. I am going to give it a try. Thanks for posting in such great details
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