HIIT?

adrian · Post by **adrian** » Tue Mar 13, 2007 3:09 am

what actually is that...i know its call high intensity interval training..but whats that?example?

nitecrawler · Post by **nitecrawler** » Tue Mar 13, 2007 4:35 am

Its like you work in intervals, like you will work out at high intensity for 30 secs and then will reduce your intensity considerably for 60 secs so your body can recover. you can change the rest period and the time you work at high intensity to match your needs.

for eg If you are new you can start with 30 secs of high intensity followed by 90 sec of low intensity or if you want a highly intense workout you can go to 60secs high intense followed by 60 secs of moderately intense workout.

You can use HIIT with any workout and you can increase intensity in any way you like for eg if you are running on a treadmill you can increase your intensity either by increasing the speed or elevation.

adrian · Post by **adrian** » Tue Mar 13, 2007 6:45 am

For Example :

a ) Skip for 60 secs on high speed.Rest, then skip 3 minutes of lower
speed.

b )skip 60 sces on high speed .After the 60 secs,slow down the speed and
keep skipping for 3 minutes with lower speed and then rest.

so isit A or B?

nitecrawler · Post by **nitecrawler** » Tue Mar 13, 2007 10:52 pm

Its like repeating the below cycle many(3-4) times.

1. skip 60 secs on high speed.
2. After the 60 secs,slow down the speed and keep skipping for 3 minutes with lower speed.

the idea behind skipping for 3 mins at slow speed is that you have recovered your body from an high intensity 1 min skipping and now you are again ready to perform the same high intensity round again.

also make sure you do a warmup before and cooldown afterwards.

adrian · Post by **adrian** » Tue Mar 13, 2007 10:58 pm

so after ive done step 1 and 2 do i rest or jzu start off with another 60 sec on high speed?

swanso5 · Post by **swanso5** » Wed Mar 14, 2007 2:40 am

yeah no actual "rest period"...the low intensity skipping will be your rest but active rest...make sure though that you're low intensity interval is actually LOW INTENSITY so that it doesn't take away from the hard interval which is where all the benefits will come from...i have client's go as slow as they can then as hard as they can, simple as that...if you can only hold as hard as you can for 20secs, that is how long you should do it...the shorter time your hard interval is, the shorter the rest you should have and vice versa

adrian · Post by **adrian** » Sat May 12, 2007 1:02 pm

i do 1 minute of skipping then rest for 30 secs ( standing )...repeat for 20 minutes

isit considered as hiit?

swanso5 · Post by **swanso5** » Sun May 13, 2007 12:40 am

i would continue skipping ar at the very least jogging, don't stop completely...it's only HIIT if the skipping is high intesnity, meaning as fast as you can...if it's just easy skipping than no

adrian · Post by **adrian** » Sun May 13, 2007 9:13 am

how about sumthing like this ...

i skip lik enormal for the first 40 secs then i do it as fast as i can for the last 20 secs..then i walk around for 30 seconds?..and repeat for 20 minutes

isit still counted?

swanso5 · Post by **swanso5** » Sun May 13, 2007 9:07 pm

take out the walk and just do 40 easy, 20 hard all the way through...maybe the count the amount of skips you do in the 20sec interval and once you fall 10% below first interval stop as the intensity will have dropped so the rest isn't doing what we want it to do because it's not hard enough

adrian · Post by **adrian** » Mon May 14, 2007 1:41 am

but if thats what i should do...i dont think i can stand it for 20 minutes...

swanso5 · Post by **swanso5** » Mon May 14, 2007 1:47 am

cut back to 10mins and work up adding 30secs to previous time each time you do it so in 20 sessions you'll be up to 20mins

adrian · Post by **adrian** » Mon May 14, 2007 1:49 am

will i be burning fat if i did that hiit thingy for 10 mins

or skip like normal for 20 mins in previous posts

swanso5 · Post by **swanso5** » Mon May 14, 2007 2:19 am

the harder you can do it the more cal's you'll burn irrespective of time

adrian · Post by **adrian** » Tue May 15, 2007 1:53 am

zz, omg..i juz tried it out yestrday..cant even stand for 10 minutes...sumtime sthe rope is irritating it hits sole and eventually ill stop