finally ready for HIIT, i think

[PandorasVise]

I am (finally) running comfortably 30 minutes without stopping. The route I was taking to get to the 30 minutes is taking me 26 minutes now, so I have had to add an extra bit of backtracking. The last time (6 months ago) body wasn't ready for it, but I think with all the training I have had, I can do it now. I have been reading up on the subjuct. I have read that you cannot do true HIIT training on a treadmill because the treadmill is too slow to adjust to the new speed. I have also read articles telling you how to do HIIT on a treadmill, so I am confused. I have access to a stair climber, eleptical, ski machine, jump rope, treadmill, and the great outdoors. What is the best exersice to do HIIT, and what are the optimal times (high intensity/low intensiy ratio) to do it?

What do you all know about Tabata intervals?

~Patty

[swanso5]

option 1 - 30secs hard / 90secs easy x 6 cycles

option 2 - 2mins hard / 2mins easy x 3 cycles

you have to be in fair shape and have an excellent work capacity level to do the tabata properly and if you can do more after it then you haven't done it right

[fitoverforty]

I do the bulk of HIIT on the treadmill. And while it does take it a sec. to get to the speed, once there if you are really running all out...trust me it will definitely accomplish its intended purpose! sometimes I will add a few seconds to the end of the fast speed to make up for the slower start. I have had great results from treadmill HIIT. I like the 2min. slow / 1 min. fast combo also.
example:
3 to 4 (working up to 6 intervals before increasing speed) intervals of 2 min. slow / 1 min. fast - total time 9 minutes
5 min. slow speed
20 minutes at a steady pace
total workout time - 34 minutes
don't forget to stretch afterwards!

[PandorasVise]

So I do:

~ 3 minute warm-up jogging
20 seconds sprint / 10 seconds rest x 5 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 4 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 3 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 2 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 1 minutes
5 minutes walk to cool down

I am confused i think. You do 20 sec sprint, 10 sec rest for 5 minutes (10 times) then walk for a minute, then 20/10 for 4 minutes (8 times) and then walk and so on? Your a machine!

~Patty

[PandorasVise]

thank you for the PS, now for a little patting oneself on the back.I can't believe how much thinner face is now. I didn't realize how round I was in face until I updated picture. Crazy how even though i see myself everyday in the mirror, the only time i can see the truth is in a photo.

[fitoverforty]

here are a few jumprope HIIT workouts for another option:
http://www.shapefit.com/jump-rope-videos-4.html" onclick="window.open(this.href);return false;
http://www.shapefit.com/jump-rope-videos-5.html" onclick="window.open(this.href);return false; <- I love this one!!

BTW - love ur new pic! You look great!

[skully]

I do some tabata on the treadmill (though Swans always tells me it's too many intervals...he says if I were doing it right, I would only be able to do about 4), but I do 20 seconds on, 10 seconds off. Instead of waiting for the treadmill to change speed, I just use arms to lift myself up high enough to move feet to the side of the treadmill for those 10 seconds, then run back on for the 20 seconds.

So I do:

~ 3 minute warm-up jogging
20 seconds sprint / 10 seconds rest x 5 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 4 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 3 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 2 minutes
1 minute walk
20 seconds sprint / 10 seconds rest x 1 minutes
5 minutes walk to cool down

Hey...I'd like to understand what you're doing. I am not sure what the 4 mins, 3 mins..etc means? I'm a little stupid when it comes to these things. What's the total time of the workout?

When I do HIIT on a treadmill, you usually do this

2 mins warm up...

15-30s: sprint (depends on the speed I start on...)
1:30: walk
15-30s: sprint...

etc...until it's 20 minutes in total.

Do you spring for 20 seconds, then lift yourself up with the arms for 10 second until the speed slows down, then you walk for 4 minutes? Is that what you're saying?

[skully]

Yes it does. wow, that's quite intense! Sometimes with different treadmills it has different speed...for example the one I use around 7-8...it's more like a light run, but i usually sprint using 11-14km/hr, and it's like running REALLY fast...and usually can go about it for 20sec max, and RARELY 30 secs...

How does your program differs than the one I mentioned, which is going 1:30 @ 4.5-5 km/hr and about 20s @ 11km/hr ?

Would yours be more effective for an intermediate workout or is it for someone advanced?

[skully]

I see, but how long did it take you to go up to this level. It seems quite...tiring. I honestly do get very tired after about 8 mins or so, because sprints are on a higher speed then yours, and actually.. heartbeat may go down, but it's still beating hard even though I walk for 1:30mins still....

How would you suggest a HIIT for someone who's still trying to get used to it and start it?

[skully]

Thanks for the tip. I need to get back on the treadmill in the sense of sprinting....because body got used to it at some point, but then I stopped exercising, doing cardio at least for a while....so I'm at the start point again!