Proper HIIT

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    Proper HIIT


    Admittedly, I have doing my cardio at low intensity, long duration pace. I have been informed in the error of my ways, lol. Anyways, I was on the eliptical tonight and attempted some HIIT. The first minute was at a moderate/slow pace(about 130 HR) then the second minute I went as fast as I could for another minute(around 175HR). I always did the "fast" part in 1 minute intervals with 1 minute or 1:30 "slow" intervals in between. I did this for about 18 minutes with my HR ranging from 140-180 through the intervals. Was I doing it correctly or was I way off ?

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    if you can do something for 18 minutes its not high intensity. especially if you are just starting doing HIIT.

    one type of HIIT, tabata lasts only 4 minutes and many people the first time cant even make it the entire time.
    you can call me "ozzie" for short.
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    I was going to suggest tabata too.
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    Quote Originally Posted by asooneyeonig View Post
    if you can do something for 18 minutes its not high intensity. especially if you are just starting doing HIIT.

    one type of HIIT, tabata lasts only 4 minutes and many people the first time cant even make it the entire time.
    Yes. 8 cycles of 20 seconds of 100% output, separated by 10 seconds of rest.


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    I don't think you're doing it at the proper intensity, there's different ways to split it up in the beginning, either 30 seconds at the high intensity 30 seconds off starting at 4 min and adding minutes each week. I like the other way better for me personally, 15 seconds high intensity a minute rest, 10-12 minutes, and adjust it down to where you're doing 30/60, then 30/30 and 30/15 rest.
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    Is there a reason why you are using an eliptical for your HIT. My advice right there would be to jump off the machine
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    Quote Originally Posted by NYiron View Post
    Is there a reason why you are using an eliptical for your HIT. My advice right there would be to jump off the machine
    he didnt mention it in this thread, but he has before in his others. hes ~36% bf. weight bearing exercises are pretty rough on the body at that size
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    Tabata FTW. get yourself a gymboss timer and set it for 20/10. Actually, I do 22/8 just so I get the full 20 at sprint. Push the treadmill while it's off. That'll do it real quick.
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    Is the tabata the only cardio you guys do? Also how many times a week?
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    Quote Originally Posted by KimChee View Post
    Is the tabata the only cardio you guys do? Also how many times a week?
    Currently no cardio in the traditional sense. But lifting 400lb deadlifts and high rep walking lunges with 150-200lbs makes me breathe harder than anything. So you could say that's how I do cardio.
    I used to to tabata jump rope, stairs, treadmill pushes...but my new way is more fun
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    Quote Originally Posted by OnionKnight View Post
    he didnt mention it in this thread, but he has before in his others. hes ~36% bf. weight bearing exercises are pretty rough on the body at that size
    weight bearing or impact based movements? as long as he is standing, even on an elliptical, he is weight bearing. and sitting would not make it intense enough to be considered HIIT.

    also, running is not the only option to do cardio/conditioning, or HIIT. he could do swings, body weight squats to a bench, incline walking on a treadmill, stairmill, etc.
    you can call me "ozzie" for short.
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    I'm a fan of swimming HIIT personally
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    Good lord guys, thanks for the Tabata mention, I'm a regular HIIT'er and I did some tabata today it was killer! Gonna try and see how this does for a while.
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    Quote Originally Posted by KimChee View Post
    Good lord guys, thanks for the Tabata mention, I'm a regular HIIT'er and I did some tabata today it was killer! Gonna try and see how this does for a while.
    I'm sure heads turned when you were killing it. At my corporate ass gym, few people give 100% effort
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    I do my HIIT sessions at a 2:1 interval. So, 1 minute at high intensity (85-100%) and :30 very low, or 2 minutes/1 minute. I've been doing HIIT for a long time though so I'm used to it. It works. Keep at it big man, you'll see results.
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    What exercises are you able to maintain at high intensity for 2 minutes?


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    Quote Originally Posted by texastea View Post
    What exercises are you able to maintain at high intensity for 2 minutes?

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    12.5mph treadmill "sprints". I then turn down the speed to 2.5mph for a minute and repeat.
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    Quote Originally Posted by texastea View Post
    What exercises are you able to maintain at high intensity for 2 minutes?

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    800M sprint = 2 minutes (probably closer to 700M for most people)
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    If/when I ever decide to hiit I will do 30 second sprint 4 minute walk cycles.
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    Quote Originally Posted by jimbuick View Post

    800M sprint = 2 minutes (probably closer to 700M for most people)
    Yeah, I believe 12.5mph to be just under a 5 minute mile so 2 minutes wouldn't quite make 800M. I'm not going at an all out sprint though, as I repeat the on/off for up to 20-25 minutes some sessions and an all out sprint would be too taxing for a session that long with 2:1 ratios. I'm not quite on the Bourne Identity level where I can sprint the length of a beach.
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    I try to mimic strength training timing -- 30 seconds all out effort followed by 1.5 min "rest". Bike or rower work well. For me five sets is plenty. Including 1 min warm-up and cool down I'm done in 12 minutes.
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    Quote Originally Posted by jerrysiii View Post
    I try to mimic strength training timing -- 30 seconds all out effort followed by 1.5 min "rest". Bike or rower work well. For me five sets is plenty. Including 1 min warm-up and cool down I'm done in 12 minutes.
    Do you use a spin bike or 1 of those "regular" bikes?
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    Quote Originally Posted by Tomahawk88 View Post

    Do you use a spin bike or 1 of those "regular" bikes?
    I have a Life Fitness bike. I do 30 seconds all out at level 16 followed by 1.5 min at level 3. I'm sure a spin bike would work well also.

    The C2 rower is the best IMO
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    Quote Originally Posted by jerrysiii View Post
    I have a Life Fitness bike. I do 30 seconds all out at level 16 followed by 1.5 min at level 3. I'm sure a spin bike would work well also.

    The C2 rower is the best IMO
    Ya the fitness center I go to has the life fitness bike. Don't seem like they would be ideal for going all out. Seems like a spin bike would be better suited. The place does have a C2 rower though. Might give that a shot.
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    I'm going to have to work up to the 10 minutes of tabata as the top level (20 cycles)...I made it 5 minutes 10 cycles today lol.
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    How often u guys doing it if you train weights 5 days per week? I'm currently trying to get 2 days of HIIT (one for speed intervals and one for hill intervals) on treadmill.. And 2 Days for prowler work...
    I can't get to gym in weekends tho so I have to fit this in a 5 day split and it's really taxing on the Cns to the point I think I'm hindering fat loss....
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    dont do a 5 day split
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    I do HIIT two times a week and I'm on a four day lifting split. Usually on Weds and Saturdays and I'll mix in some LISS on one or two other days as well.
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    Quote Originally Posted by nicksox15 View Post
    I do HIIT two times a week and I'm on a four day lifting split. Usually on Weds and Saturdays and I'll mix in some LISS on one or two other days as well.
    That's what I did when I was lifting 4x a week
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    Quote Originally Posted by OnionKnight View Post
    dont do a 5 day split
    Monday- Friday

    Chest/shoulders(mid delts)/calves+HIIT post workout and prowler work

    Back - no cardio/weighted carrieS

    Legs/calves-LISS post workout

    Arms- HIIT post workout

    Shoulders/lats (additional lat work)- optional HIIT post workout and prowler work

    I muh prefer 3 or 4 lifting days and I think in actually respond physique wise much better... But the current program im using to lean bulk and build a v taper shape (add on to my v taper shape) widening back and shoulders, dictates hitting back and shoulders twice a week...
    So I try to keep my cardio away from those days to illicit more growth on those days and less calorie expenditure

    I only do 3-4 sets of chest my chest is so fcking big lol and I'm doing 5/3/1 for squats and deads in leg day. So I do LISS then bc I couldn't handle HIIT
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    then lose the arm day or tack it onto back
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    Quote Originally Posted by chedapalooza View Post
    Monday- Friday

    Chest/shoulders(mid delts)/calves+HIIT post workout and prowler work

    Back - no cardio/weighted carrieS

    Legs/calves-LISS post workout

    Arms- HIIT post workout

    Shoulders/lats (additional lat work)- optional HIIT post workout and prowler work
    where do you squat? as its legs, abs and back. where do you deadlift as you use legs, back, abs, etc. so you are hitting arms 3 times a week (back, chest, shoulders)? shoulders twice a week with legs once. it seems you are doing the smallest body parts the most often with the largest the least often.

    try reversing that and watch your body improve. or even better. design a 2 day workout with only 2 exercises in each workout. that will tell you exactly what is important to you. now, add in accessory work to improve those 2 workouts. spread out to your days as needed and you may have a good program.

    even better, get on a proven program as you know they will work, that is why they are proven.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post

    where do you squat? as its legs, abs and back. where do you deadlift as you use legs, back, abs, etc. so you are hitting arms 3 times a week (back, chest, shoulders)? shoulders twice a week with legs once. it seems you are doing the smallest body parts the most often with the largest the least often.

    try reversing that and watch your body improve. or even better. design a 2 day workout with only 2 exercises in each workout. that will tell you exactly what is important to you. now, add in accessory work to improve those 2 workouts. spread out to your days as needed and you may have a good program.

    even better, get on a proven program as you know they will work, that is why they are proven.
    I usually deadlift on back day but this program in Doing deads at the beginning of leg day and then right into squats

    I started doing 5/3/1 for those lifts - I just finished one cycle and my dead lift was 280 for 2 and squat was 275 for 1 (following deadlift)

    Most I ever dl was 285 during football and 325 squat. So these r great numbers for me considering I played at 185 and I am 165 right now and 3-4% less BF ad well. I also have low back and knee arthritis (I'm 25) and am 5 months of a Pituitary restart.

    I'm going to start running 5/3/1 with the periodization bible for accessory work in January.
    "no failure is final, nor is any success"
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