Which is better for HIIT?

mzaruba423 · Post by **mzaruba423** » Wed Nov 12, 2008 6:38 pm

Alright so I've read that there are a lot of different ways I can do HIIT for cardio. So far I've tried 2 different ones and I'm wondering which one is better or if I should do more.

First one:
4 min run
30 sec run // 30 sec sprint x 8 intervols
2 min jog

Second one:
2 min run // 1 min spring x 6 intervols

That second one I think may be better for me, but I get so damn slow after a while in both of them.
Also, I was wondering if body will get accustomed to HIIT and if I won't be losing as much weight because of it.

Boopster · Post by **Boopster** » Wed Nov 12, 2008 7:58 pm

I'd opt for #2. I hope your adding weights in your exercise routine also. Incorporating both in your routine will contribute to more fat loss hence more muscle gain. I usually do 20 minutes of HIIT 4 imes a week post weight training as follows:

1 Minute Warmup
1.5 min run as fast as I can
2 min mild run
Repeat 5 times
1.5 minute cooldown

Good Luck!

swanso5 · Post by **swanso5** » Thu Nov 13, 2008 12:06 am

both same really...alternate them

littleshelly · Post by **littleshelly** » Thu Nov 13, 2008 6:18 am

I think both look good if you still have the energy to sprint after the 4 minute run. Mixing it up is good. I usually run at 7.5-7.6 for 30-40 seconds then sprint for 40-60 seconds, walk for a minute and repeat 6-10 times. Usually takes about 20 minutes then I walk at 4.3 for 20 more. 2-3 times a week. On elliptical I go all out for 30-40 seconds then keep a good page in between. 6-8 times.

Milosz · Post by **Milosz** » Sun Dec 14, 2008 12:42 am

Kind of sounds tough sprinting for a minute or more, why wouldn't you decrease the intervals time so you can give it your all. I've been doing 10/20
on the stationary bike going all out for 10 secs and mild for 20 secs; I get a pretty good recovery. HR stays around 150-60 which I think is a little low.
( target HR is 108 - 177 and maxHR is 197 cuz im 23) I know some people do 6/9's or 8/12 but those are too tough - tough recovery.

Mil

sz

mzaruba423 · Post by **mzaruba423** » Sun Dec 14, 2008 6:07 pm

well the 2 min run and 1 min sprint i only did like twice. it was wayyy too hard, i slowed down wayy too much. the 30 / 30 isn't that bad for me, i'd slow down a bit, but i still kept a solid pace.

i don't really stick with a program though and i don't use a bike or treadmill. usually i just sprint a lap then run or jog a lap and repeat. with a little warmup and cooldown. and a lap on these tracks are either 1/8th of a mile or 1/12th so it's not bad at all

Milosz · Post by **Milosz** » Sun Dec 14, 2008 8:55 pm

sounds good...you now they should create a virtual reality bike where you can race people and use boost by givin' er like you do in HIIT...that would be cool.

Packard · Post by **Packard** » Mon Dec 15, 2008 10:34 am

In the 1960s Rocky Graciano had long been retired but he was on the Merv Griffin show (a talk show) and he described his "road work" as "spurtin'".

"I walk for a bit then when it feels like I should be running I go and spurt for a bit and then when it feels like I should walk again I do that. I stop when I'm tired."

There was no "HIIT" back then so this was routine. I used a variation in that I used a pre-set distance for the completion of the training (about 2 miles daily).

Boss Man · Post by **Boss Man** » Mon Dec 15, 2008 7:40 pm

Packard wrote:
"I walk for a bit then when it feels like I should be running I go and spurt for a bit and then when it feels like I should walk again I do that. I stop when I'm tired."

Rocky Marciano, branching out in his later years into adult films perhaps

Seems funny to read this kind of stuff now, but then people really thought some now frowned upon methods, where the best thing for all.

I recall reading once that as far back as about 1900, proper Weights didn't really exist, and people literally weightlifted with "lumps of Iron". No fancy name for it, that was it.

redi2lose7 · Post by **redi2lose7** » Sun Jan 04, 2009 3:55 pm

I'd mix up more to keep your body from adjusting to the interval range. You've got to keep your body shocked as much as you can. You see, when your body doesn't know for how long you'll be sprinting or resting, it'll force itself to dig into fat stores to sustain itself. It doesn't know how the workout will deplete its carb stores, so it goes for something that it, and you are pretty aware is there FAT!. So, here's what you do. You go 30-40 seconds at what is your almost max, then you take a min to cooldown at a LOW pace. That means, from a very fast walk to a very slow jog. It's called turbulence training and it works WONDERS on your heart and your body. In a week or less you'll notice that you can finish those sprinting bursts much easier than when you started, and soon you'll find that your body has a bit less fat. Best of all, it only takes 20-30 min and studies have shown that you burn much more fat from that than regular cardio.