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Weight Loss Through Exercise

What role does exercise play in weight loss? Which sports really help you lose weight? Are there fitness clubs where overweight people can feel accepted and comfortable? Discuss these and other exercise-related concerns here.


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  Clearing Up HIIT: Guide to HITT Post #16 (permalink)  
Old March 24th, 2007, 11:28 AM
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After reading this thread, I have started doing it on the treadmill - er ... interval training that is. If you can't beat them join them

No incline. Five minutes warm up walking and then jogging.

20 seconds sprint at 12 mph

1 minute or so walking at around 3.6 mph.
1 minute or so gentle jogging at around 6.6 mph
20 secs sprinting at 12 mph

x 10 then a short cool down, and static stretches.

I don't find that it makes me sick or dizzy, but I have been running outside for 10 months with the dog (tied to Wolfy is pretty intense). It does knock my heart rate way up - over 160 bpm into 'peak high', and holds pretty high between sprints. I guess that it works my CV system better than ordinary continuous running at 7 - 8 mph, so yes, I like it, I might even try and maintain a practice of it.

I do find it a little difficult slowing down on the treadmill from that 12 mph down to 3.8, so when I say 20 seconds, I mean that I start trying to hit the slow down button after 20 seconds sprinting - I can see people ducking out of the way! Good job I have that e-stop chord attached
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  Clearing Up HIIT: Guide to HITT Post #17 (permalink)  
Old April 16th, 2007, 11:38 AM
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Question:

Do you do this type of HIIT only once a day? Basic format being:

Warm up-Dynamic stretches (lunges, walking kicks, side bends, toe touches)
Warm up-5 mins walk to brisk walk
10-20 secs-Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
5 min cool down
Post workout Static Stretches


And will it replace what most people do, such as cardio on the treadmill for what? 30 - 1 hour? In other words, what does one HIIT session equal to in walking distance and time?

Can you do HIIT more than once a day? Say once in the morning and once in the evening? Will that give you better results or is one session all that you need?
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  Clearing Up HIIT: Guide to HITT Post #18 (permalink)  
Old April 16th, 2007, 11:41 AM
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Quote:
Originally Posted by kristib135 View Post
I haven't ever felt really dizzy or sick when I am done with my HIIT
program...am I not pushing myself hard enough? This is what I am currently doing....

Treadmill
Walk 4 min at 3.5 mph
Jog 6 min at 6.5 mph
Sprint 30 sec at 8.5 mph
Jog 30 sec at 6.5 mph
I do this sprint/jog cycle 5 times
Then Sprint 30 sec at 9.0
Jog 30 sec at 6.5
Do this sprint/jog cycle 2 times
Then I sprint at 9mph for 1 minute
Walk at 3.5 for 3 minutes

Sorry that's kind of confusing. What if anything would you suggest I change or improvise?

What is your total time? I thought HIIT was not supposed to be more than 20 minutes...
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  Clearing Up HIIT: Guide to HITT Post #19 (permalink)  
Old April 16th, 2007, 07:18 PM
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Originally Posted by helga View Post
What is your total time? I thought HIIT was not supposed to be more than 20 minutes...
It depends.

There is no set or fixed time for an " optimal " HIIT session. Actually, if you include a proper warm-up and cool down period, it can be short as 15 minutes, 20 minutes, 30 minutes or even as long as 35+ minutes. It really depends on what energy system you're training ( which will have an impact on how long and intense your work & rest intervals are ), the number of work/rest sets you do, what your current fitness level is etc. etc.

In other words, there is no one HIIT protocol that fits all...you have to tailor your HIIT interval protocols to your specific training goals and current fitness level/capabilities.
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  Clearing Up HIIT: Guide to HITT Post #20 (permalink)  
Old April 16th, 2007, 07:38 PM
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Quote:
Originally Posted by helga View Post
Question:




And will it replace what most people do, such as cardio on the treadmill for what? 30 - 1 hour? In other words, what does one HIIT session equal to in walking distance and time?

Can you do HIIT more than once a day? Say once in the morning and once in the evening? Will that give you better results or is one session all that you need?
HIIT is very taxing on the Central Nervous system and it should only be done 2-3 times per week, MAX.

Also, HIIT is supposed to boost the metabolism for 24 to 48 hours after your session where as once you are done with steady cardio, the calorie burning stops. I have not seen nor heard of a way in which you would compare it in equal terms to walking or steady state cardio, I don't think it could be possible due to the work required, but of course I am no expert either.


Quote:
This sounds dangerous, is it safe?

If done properly and with the right conditioning yes it is very safe. I highly recommend though being cleared by your doctor before engaging in new exercise activity.
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  Clearing Up HIIT: Guide to HITT Post #21 (permalink)  
Old April 25th, 2007, 11:49 AM
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Thumbs up

I did this type of workout today for the first time. I did it in the intervals as described in the original post. OMG I thought I was going to die lol! I don't know the exact speeds because I opted to do it on the track instead of treadmills because I figured it would be easier then adjusting the speed on the treadmil a million times. Now I am fairly good at running already I can do 5 miles in around 40 minutes pretty comfortably. But THIS was hard lol... And it was a nice change of pace.
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  Clearing Up HIIT: Guide to HITT Post #22 (permalink)  
Old April 25th, 2007, 12:02 PM
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Good job Tina. I prefer to do my HIIT on the track too, when I do it.
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  Clearing Up HIIT: Guide to HITT Post #23 (permalink)  
Old April 25th, 2007, 01:00 PM
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Congrats, that is wonderful Tina. I will throw in a third vote for the track as well, my favorite spot to do it.
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  Clearing Up HIIT: Guide to HITT Post #24 (permalink)  
Old April 25th, 2007, 07:02 PM
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Smile

Thanks you guys!
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  Clearing Up HIIT: Guide to HITT Post #25 (permalink)  
Old April 27th, 2007, 12:51 AM
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Does anyone know (roughly) how many calories you will burn doing HIIT?
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  Clearing Up HIIT: Guide to HITT Post #26 (permalink)  
Old April 27th, 2007, 06:33 AM
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Quote:
Originally Posted by Determination View Post
Does anyone know (roughly) how many calories you will burn doing HIIT?
It all depends on your weight, how long you do it, and the intensity. I do it for 30 minutes, including warmup and cooldown, and burn about 450 calories. But I'm 237 lbs.

If you have injuries or have never done HIIT or even interval training, don't start with HIIT though. Get your general health in good shape first.
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  Clearing Up HIIT: Guide to HITT Post #27 (permalink)  
Old April 29th, 2007, 09:52 AM
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Exactly, well put Tom.
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  Clearing Up HIIT: Guide to HITT Post #28 (permalink)  
Old May 2nd, 2007, 02:43 PM
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wow!!!! this sounds great. i think i'm gonna try it out for myself! wish me luck! my workout now only really includes walks and martial arts. i need something new. i do some work with a medecine ball, too.
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  Clearing Up HIIT: Guide to HITT Post #29 (permalink)  
Old May 2nd, 2007, 04:28 PM
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Good Luck!
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  Clearing Up HIIT: Guide to HITT Post #30 (permalink)  
Old May 13th, 2007, 08:12 PM
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is swimming a good for HIIT?
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