ok so i used the plan that you listed the one where you walk 60 seconds and sprint 30 seconds.

I did this yesterday and i really didnt feel dead right after.

I was walking at 3.0MPH and Spriting at 6.5MPH

Should i just increase the speed, or make the times shorter, like walk only 40 seconds and sprint for 30?

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I dont know about the rest of us, but I don't consider 6.5mph sprinting... Thats jogging. Imagine if you are running downhill REALLY REALLY FAST!! Try to emulate that speed going on a flat surface. THATS sprinting

You wanna race?

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Can you do HIIT on a treadmill?

Yeah, I had that same fear so I moved to a track or the stationary bike, sometimes I get a bit crazy and do tire flips too. But you can certainly do HIIT on a treadmill.

How do you know that you are running as fast as possible?

I know this seems like a sillly question. I can imagine myself running as fast as possible outside, where I'm completely free, but on a machine, I may be inhibited a bit by the fear of falling.

Ask yourself if you can run any faster and maintain that speed. Have you heard of the Rate of Perceived Exertion Scale? Rate your intensity on a scale from one (sitting on couch) to ten (running for your life) and see where your current intensity falls. The closer to ten you are the more on track you are.

If you are doing HIIT, is that enough cardio for the day? Can I still continue doing my regular cardio on the treadmill?

I sort of would like to continue running just because I enjoy it. [/quote]

Of course you can still run for enjoyment but if you are training for a purpose and that purpose is to lose fat, or increase conditioning, then HIIT is what you should do for training. You can save running for additional work after your HIIT sesions.

Hope that helps.

Ben
The Former Fat Kid

WOW!!! YOURE A BEAST!!! I can only manage about 155~165 BPM for BARELY 1 hour!!!

Is it bad to do HIIT everyday? I want to switch up my training so that I can stop jogging, and just do HIIT??

rofl ty all

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A recent study has concluded that short bouts of high intensity exercise is as effective at improving the structure and function of your heart’s arteries as the traditional long duration cardio-vascular training.

Participants in the study were divided into two groups:

* The “sprint” group performed only 3 workouts per week. Each workout consisted of 4 to 6 sets of 30 second sprints on an exercise bike. The participants pedaled slowly for 4 1/2 minutes between sets of sprints.
* The “cardio” group worked out 5 times per week. Each workout consisted of 40-60 min of cycling at 65% of their VO2peak.

After 6 weeks, both groups showed similar improvement of arterial structure and function...

...Same heart healthy result in less time.

Not to mention HIIT's success at fat loss, anaerobic energy system development, muscular speed and power development...

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Example #1

Part 1
- Run hard for 1 minute
- Jog for 1 minute
-Repeat 2 more times

Part 2
-Run hard for 2 minutes
-Jog for 2 minutes
-Repeat 1 more time

Part 3
-Run hard for 3 minutes
-Jog for 3 minutes

-Repeat part 2, then part 1

Example #2

Jump rope for 1 minute
Crunches
Jump rope for 1 minute
V-ups
Jump rope for 1 minute
Renegade Dumbbell Rows
(and so on)
Do till you reach 25 minutes
(you can also replace the ab exercises with different exercises, and do jumping jacks instead of jump rope)

Example #3

Find a hill.

Run up the hill, walk down, run up, walk down, and so on.

Hill sprints are one of the best HIIT workouts in my opinion.

Thats a great ideas. It can be help full to loss weight. Thanks for sharing with us.

just in case people are curious about HIIT (although i'm sure there is enough info here).

I did manage to lose a lot of weight, well all my weight thus far i think mainly 'cause of hiit... its a bitch, i know and its NOT.. i mean NOT easy .. at all, but I do it and it helps

My routine- reclining bicycle:
2 min warm up to get blood pumping
45sec high interval +5 resistance
45 sec. rest interval
repeat till you hit minute 18, rest tilll 19
19-20, one minute high interval (+5 resistance)

overall this is a 20 min. hiit workout that did wonders for not just me, but my 2 friends that were also doing hiit (mixed with a good diet)...

also a good way to do hiit... ride a bike (on hills), everytime u go up a hill just plow through it as fast as you can, then on flat/down just rest.. it may not be timed regularly, but it works!

Roy

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I'm a newby here. I'm male, 54, 6ft tall. I'm interested in HIIt because I was on a weight loss plateau for July & Aug. I do circuit/cardio training 3 days/week & strength train 2 nights.
Not wanting to change my diet any more I wanted to boost my work out intensity to break my plateau. (I'd lost 25 lbs Mar 1/08 to July1/08 to 243 lbs)

I've had knee replacement surgery so running is not an option. I tried HIIT while rowing but found I couldn't keep the loads & pace sufficiently hi enough before my arms&shoulders fatiqued. I picked up a stair climber and that's working very well.
After a 30 minute circuit training session, I get on the stir climber and warm it up:
1 minute 90-100 steps/minute, my pulse 110bpm.
30 seconds full out, 150-160 steps/minute, pulse up to 150 pbm
90 seconds recovery pace (90-100 stes/min) heart slows to 110 in 30 secons.
I repeat the hi/lo cycles (currently 7, and will add more to 20 minutes as my endurance increases) and finish with two minute gradual slow down.

This has worked for me. Last week I broke my plateau, my weight is now down to 241 lbs, just 16 lbs form my goal (225 lbs).

Mike D

Hi everyone,
Im very interested in starting up HIIT, but I afraid to make the change as my diet and cardio combination thus far has been very successful for me. Im 21, 5"11, and since Feb 1/08, Ive lost 71pounds, going from 262lbs to 191lbs. Thankfully I havent plateau anywhere, and in general I lose about 3lbs a week. The exercise I do is 40mins on my spinner bike, 3-4 times a week, and I work extremly hard for the entire duration, cycling and 37- 54km/h, and my heart rate stays within 150 - 180. My goal right now is ONLY to lose weight and body fat (i want to do core, weights etc afterwards), and from reading up on HIIT, it seems like the best way to do it.

I know that if i stick to what im doing, I can lose around 12lbs+ in the next 4weeks, and my goal is to lose at least another 20lbs, but would doing HIIT for the same amount of time mean i would lose more?? Have people found that once theyve switched from doing normal cardio to HIIT that their losses are alot better??

And I like exercising 4-5 times a week because its in my routine now, but HIIT should only be done 3 times a week. Could i cycle, doing normal 30min cardio, in the days inbetween the HIIT sessions, or would that be bad/ too much??

Also 'Body for life' says you should increase the resistance every 1min for 6mins, say from 1 to 5, and then drop back down to resistance 2 and repeat the cycle for 20mins. Is this method outdated? Should the intervals just be hard and slow, not gradually harder and the back to the easiest. I did it yesterday and it really took it out of me, so I was wondering if the other way was better.

Sorry for the long message!!! Thanks!!!

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"Sometimes u gotta work HARD for it!!!"

Thanks for the information

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Hey KP! You should definitely do HIIT in addition to what you're doing. There is no way it will slow down your process, and as you probably figured will speed it up. As far as how much cardio you can do in addition... do as much as you want. You can do some cardio directly after your HIIT session, a few hours before, a few hours after, and on any day of the week. the reason you don't do hiit every day is because it taxes your central nervous system, and needs a day to recover. Steady state cardio can be done whenever you want for however much you want. I just wouldn't do it before you do HIIT because you will probably be to tired. And also just be careful of doing too much cardio you might get bored or something, or just completely wipe yourself out. But as far as "rules" go, simply dont do consecutive days of HIIT.

Thanks alot amp89!!!

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"Sometimes u gotta work HARD for it!!!"