Proper HIIT training
- 03-14-2009, 11:53 AM
Proper HIIT training
im 5'9 220 and im trying to cut my weight to 180-200 but keep my muscle and ive heard HIIT training is a great way to lose the fat but keep the muscle. I've been doing a 15 minute training before lifting. I do 2 minutes of sprinting then a minute break of walking, then continue till i get to 15 minutes. I just wanted to know if this is the right time and the proper way to do it. Help is greately appreciated.
- 03-14-2009, 12:17 PM
Wow, you can sprint for 2 minutes straight?
I'd use the HIIT on your off days from the gym and only if your diet is right. Tread HIIT like a weight training session nutritionally speaking.
A good guideline to follow is a 3:1 ratio of rest to "sprinting". I usually do mine on a exercise bike and will go all out for 15 seconds then pedal at a slower pace for 45 seconds to let my heart rate get closer to normal.
- 03-14-2009, 12:24 PM
If you're sprinting for 2 minutes, it isn't high enough intensity. 3:1 Rest : Recovery is a bit conservative, he can probably work his way to 2:1, or even 1:1 eventually. I like about 10 sets of 20-25s on, and 35-40s off/recovering. I do it on the elliptical, and crank the resistance while sprinting. Work your way into it, don't got 1:1 right away
03-14-2009, 01:59 PM
If you google HIIT training, there is a great 8 week program out there. Id post everything, but i dont have access to the site right now and am lazy to google myself.
It worked great for me. I only lost about 5 lbs, but my bf % went down significantly to the point i lost my love handles and abs were showing.
03-14-2009, 08:25 PM
03-14-2009, 08:32 PM
03-14-2009, 08:35 PM
ya i cant even imagine what i look like doing it lol its such a good workout i dont care what they think. im hoping to get it up to 14 soon and have shorter reps but have baseball coming up.
03-16-2009, 03:54 PM
ok thanks guys so ur saying i shoud only do it on my cardio days (tuesday, thursday) and i like the treadmill better cuz i feel i get abetter sweat so i was wondering if i should switch to elliptical then? if u can get back to me that would be great.
03-17-2009, 02:15 PM
if weight loss is your goal then make cardio a priority I.E more than 2 times a week I say at least 3 and you can do it on any kinda cardio machine I used to say the same thing about the elliptical until I hurt my knee and could not run for a while so I started doing HIIT on the elliptical and found that if you increase the resistance enough it actually works my legs harder and its low impact just my 0.02
03-17-2009, 03:18 PM
03-21-2009, 01:38 AM
I'm working into a HITT myself for cardio. I like to just run on the track at the high school. For the past 3 weeks I've been doing: jog 800, walk 400, run 400, walk 400, run 400, walk 400. I've got 3 more weeks natural before I start my next cycle, and I think I'm going to work more with 100/200 workouts with a 800 jog at the end for cardio (3 days a week). Great results so far, hoping for better these 3 weeks, then bulking again.
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