HIIT

Lilou902

I understand that this is intervals, but can someone define in for me a bit better??  Thanks!

miguelhilary2010

When I do it, I jog on the treadmill at 5.5 for 2mins, then run at 8.0 for 45 seconds to 1 minute, then repeat.  Its increasing and lowering your speeds to change your heart rate.  It can also be done with a walk/run intervals.

Hope this helps!

Lilou902

Yeah it does, I do it often.  I just didn't know if there was a program or a certian way to follow it.  I don't do it every time I do cardio, but more often that not.  Do yo see a real difference in doing it?

miguelhilary2010

Honestly, I only do it when I'm angry/frustrated and want to get energy out!  I'm not a good gauge as to whether it works or not for weight loss.  The short bursts of running do help me to focus and burn off some extra energy though.  It also make me sweat a lot, so I guess its effective.

raynes

From Wikipedia:

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.



It's much more effective as a workout than steady state cardio.  I've read some articles about the afterburn effect created by HIIT.  You burn more calories in the hours (and day) after an HIIT than you do after simple steady state (boring) cardio.

Lilou902

Thanks for your help ladies.  I guess I get a little lazy while I am doing cardio because I like to watch TV.  It helps to distract me!!

Lilou902

So then are you only doing 20 mintues of cardio?  Or do you keep going for say 45?  I have less than 2 months left and I really need to buckle down, espcially for the next two weeks since I have my dress fitting then!!

raynes

I don't "do" cardio.  Not in the sense that most people here think. 

I guess I should say I'm not a fan of steady state, aerobic cardio.  I do a heavy weight lifting program (that has my heart rate elevated most of the time) and then some sort of "metabolic finisher", either 15-17 mins of HIIT or a body weight matrix.

IMO, steady state cardio, alone, is not very effective, at least for my goals.

Lilou902

I do lifting as well.  The gym that I use has a womens friendly area and it has 6-8 machines that I use.  I do 2 sets of 10 reps on each machine at the maximum weight that I can handle.  After 10 reps, I feel that I can't do anymore.  I was also doing steady cardio, but perhaps I should begin to do more HIIT.  If only I could just eat right all the time.  I am vowing that I am sticking with it these next two months.  Period.

acogswell

There is a new fitness program out called TurboFire that focuses around HIIT. I really like it! It is said to burn up to 9x more fat than regular cardio and doing 4 minutes of HIIT is more effective than running 30 to 45 minutes on a treadmill!

mjjlaw2001

I agree with acogswell.  I wish I had this workout when I was getting ready for my wedding!  I am using it now and its great.  I love Turbo Fire.