Is it too soon to start HIIT?

photocrazed · #1 (**permalink**) February 7th, 2007, 08:50 AM

I just started running/jogging/walking again on a regular basis these last 2 weeks (outside my normal daily routine) and am wondering if it is too soon to incorporate HIIT into my program.

I am 5'4"
158 lbs
27 yo
No history of medical problems and am getting a well physical check up tomorrow at my primary docs office.

I am trying to see a huge difference in my endurance within the next few weeks because I am going on a ski (snow) trip with 2 more couples the first week of March.

tonymcclellan · #2 (**permalink**) February 7th, 2007, 09:47 AM

You sure can. Just be sure to do it at your fitness levels. Alwyn Cosgrove uses this model for beginners: 2 minutes jog, 1 minute as fast you can safely go, repeated 3 times. This includes a 5 minute warmup and cooldown. That should take you 19 minutes total.

Leigh P. · #3 (**permalink**) February 7th, 2007, 09:52 AM

Agree Tony.

Also remember that these sessions should only be done 2-3 times a week. They are very taxing (safe of course when done right) but taxing to the CNS.

Good Luck on kicking up your routine!

photocrazed · #4 (**permalink**) February 7th, 2007, 10:33 AM

Ok, I tried out a session before I saw your posts. This is what I did:

0-4 mins 4.5 speed
4-5 min 7.0 speed
5-6 min 4.5 speed
6-7 min 7.0 speed
7-8 min 4.5-3.5 speed
8-9 min 7.0 speed
9-10 min 4.5-3.0 speed
10-11 min 7.0 speed
11-12 min 4.5-3.0 speed
12-13 min 7.0 speed
13-16 min 3.0-3.5 speed
16-17 min 7.3 speed
17-18 min 3.0 speed
18-19 min 7.0 speed
19-20 min 3.0 speed and down

Additionally, I walked around the house to cool down. Also, I found out that the incline was set at 1 up until the end, I went down to 0 during the last minute.

I plan to do this twice a week and wonder if what I did is too much to start with, or if my speed is not fast enough, or if the 3 minutes walking in the middle messed up the process etc.

Thank you for your insight.

Leigh P. · #5 (**permalink**) February 7th, 2007, 10:41 AM

Here is the nitch with HIIT. Now you can start out building up to being able to do this don't get me wrong. It is all about your own pace. But to get the full effect of the HIIT you need to push it. When it says walk you should be mildly walking. When it says run, it is a all out sprint as if your life depends on it. I am not saying 7.0 isn't that number for you but just want to make sure that is clear. Some tips to know you did it right...

-You are shaky and really don't feel that well
-You reach 80-90% of your MAX heartrate
-You are completely wiped out after it is over
-You may or may not feel the need to get a little sick on your tummy

-30 mins later, you feel as if you can take on the world and have more energy then is needed to move a mac truck with your bare hands.

Sometimes you have to walk a little more then intended before you kick it back in again so don't be concerned with that. Sometimes starting off you can only sprint 3-4 times. It takes time if doing it right. The goal is to build up to being able to give 7-10 all out sprints at full power.

And twice a week is fine, I would give at least 1 rest day in between.

photocrazed · #6 (**permalink**) February 7th, 2007, 10:53 AM

-You are shaky and really don't feel that well check
-You reach 80-90% of your MAX heartrate can't guarantee this
-You are completely wiped out after it is overcheck
-You may or may not feel the need to get a little sick on your tummy check, did feel queasy at the end

-30 mins later, you feel as if you can take on the world and have more energy then is needed to move a mac truck with your bare hands. Check, I feel really good now

Sometimes you have to walk a little more then intended before you kick it back in again so don't be concerned with that. Sometimes starting off you can only sprint 3-4 times. It takes time if doing it right. The goal is to build up to being able to give 7-10 all out sprints at full power. Honestly, I feel that I could have gone probably at a speed of 8 even on the small incline, but I wouldn't have lasted as long (maybe 45 seconds vs the full 60). I probably wouldn't have been able to continue beyond 5 though. So, maybe Friday, I'll try a speed of 8 at 0 incline and see what happens. I'm all about pushing myself to see how far I can go, but I don't want to do it too quickly.

And twice a week is fine, I would give at least 1 rest day in between.

corndogggy · #7 (**permalink**) February 7th, 2007, 10:54 AM

Quote:

Originally Posted by Leigh P.

Here is the nitch with HIIT. Now you can start out building up to being able to do this don't get me wrong. It is all about your own pace. But to get the full effect of the HIIT you need to push it. When it says walk you should be mildly walking. When it says run, it is a all out sprint as if your life depends on it. I am not saying 7.0 isn't that number for you but just want to make sure that is clear. Some tips to know you did it right...

-You are shaky and really don't feel that well
-You reach 80-90% of your MAX heartrate
-You are completely wiped out after it is over
-You may or may not feel the need to get a little sick on your tummy

-30 mins later, you feel as if you can take on the world and have more energy then is needed to move a mac truck with your bare hands.

Sometimes you have to walk a little more then intended before you kick it back in again so don't be concerned with that. Sometimes starting off you can only sprint 3-4 times. It takes time if doing it right. The goal is to build up to being able to give 7-10 all out sprints at full power.

And twice a week is fine, I would give at least 1 rest day in between.

I think alot of people are totally missing the point as to what interval training is supposed to be like while you're doing it, but this is one of the best descriptions I've seen in awhile. Simply picking up the pace doesn't cut it. I don't exactly feel quite as good 30 minutes later though. But, my experience with intervals has always been from an athletic perspective.

Leigh P. · #8 (**permalink**) February 7th, 2007, 11:04 AM

There is a difference though between High Intensity Interval Training and just interval training. Both provide different needs and results of course and most people miss the boat on that because once something reaches the mass population it then of course gets turned around.

If you are truly hitting the threshold of your VO2 max in an HIIT session then the after effect high you get from it is something very noticeable. Not to say you aren't doing it properly, different folks different strokes

but it has usually been found to be the case.

photocrazed · #9 (**permalink**) February 7th, 2007, 11:07 AM

Leigh,

What sprint speed and walk speed would you suggest for a beginner? I will try what you suggest for a couple of days and see how hard that is pushing me and report back if you will give me something to go on. Thanks!

Leigh P. · #10 (**permalink**) February 7th, 2007, 11:17 AM

When I do HIIT I can't spring for more than 30 secs period. Lucky to do it for that long. I will say it is harder to do on the treadmill then outside. On the treadmill I go to 12.0. THAT IS ME THOUGH

My point is you have to test it out. With all my clients if they can go longer than 30 secs I tell them its not fast enough IF you are trying to do true HIIT. This usually comes though after a few weeks of a High/Moderate interval sessions where they go for about 45-60mins straight.

So starting off speed it's wise hard to say, but shoot to last about 45-60 secs. Walk for at least a min, you may need more sometimes. Then after a couple weeks if you feel your body is adapting and it takes more to get your heart rate going try to kick it up and shoot for a speed you can only last 30 secs on. When you do this you may only be able to sprint a few times your first session but that is okay, build up.

Also make sure when you do kick it up you got that safety stop all ready to go if need!

photocrazed · #11 (**permalink**) February 7th, 2007, 11:28 AM

Quote:

Originally Posted by Leigh P.

Also make sure when you do kick it up you got that safety stop all ready to go if need!

I always wear my safety strap, even when walking.

Ok, I'll make some adjustments for Friday and see how it goes.

photocrazed · #12 (**permalink**) February 9th, 2007, 02:04 PM

WOW! All I can say is WOW!

Ok, This may not be the best HIIT, and it may not even be considered a good HIIT, but OMG! Thank you so much for the recommendation, Leigh! I never realized what exactly I may be capable of, even this early in the game. I was so surprised after running at 9.5 that 6.0 felt like I wasn't really doing much, even though, I know I'd never be able to keep up the 9.0 for long.

I just did a HIIT routine.

4 minutes warm up.
45 secs 9.0 speed (I thought, heck, why not try higher next time)
1 minute cool down ... at this point, 3.5 felt like I was crawling, so I stayed between 4.5 and 5 I believe.
30 seconds 9.5 speed
1 minute cool down
30 seconds 9.5 speed
1 minute 15 sec cool down
30 sec 9.5 speed
1 minute 15 sec cool down
30 sec (barely made it) 9.5 speed
This landed me somewhere near the 13 minute mark.

I then did a walk around 4.0 speed for a minute or 2 and then started jogging between 5.5 and 6.0 for a while and then slowed and then pushed it back up and slowed for a total of 25 minutes.

Is this better?

snowJT · #13 (**permalink**) February 9th, 2007, 02:10 PM

I don't know if I should of started a new topic for this... but...

today I decided to do HIIT trainning for the first time.. I didn't do a warm up and my structure looked like this...

1:30 at 9
1:00 at 4

1:30 at 9
1:00 at 4

1:30 at 9
1:00 at 4

and I did that for 35 minutes, and a few times I did 10 for 1:30 instead of 9

I don't know how this should really been structured.. and is 35 minutes too long? should I of increased intensity?

photocrazed · #14 (**permalink**) February 9th, 2007, 02:16 PM

Quote:

Originally Posted by snowJT

I don't know if I should of started a new topic for this... but...

today I decided to do HIIT trainning for the first time.. I didn't do a warm up and my structure looked like this...

1:30 at 9
1:00 at 4

1:30 at 9
1:00 at 4

1:30 at 9
1:00 at 4

and I did that for 35 minutes, and a few times I did 10 for 1:30 instead of 9

I don't know how this should really been structured.. and is 35 minutes too long? should I of increased intensity?

No expert, but I think the warm-up is a really good idea. Also, seems fine to me that it go in this thread. Same topic...

How did you like it? How do you feel now?

snowJT · #15 (**permalink**) February 9th, 2007, 02:21 PM

I feel fine, I think HIIT is really good on the body because after running for a long time my knees or my back can get soar (doesn't happen often) but, I think the rest periods really make it easier to get a good level of intensity, and having your body able to run the next day for just as long (we'll see tomorrow though). I don't know if you monitored your heart rate, but mine never went below 120, which I think is alright, isn't it?