- 11-17-2009, 09:40 PM
i just started reading about this last night and decided to give it a try today. I don't know if I'm doing it wrong. I started doing cardio regularly about 2 weeks ago and i'd say im in decent cardio shape. I could go for about 30-40 minutes at a good steady pace. So from what I understand about HIIT. I'm supposed to do it for 15 minutes, 5 min steady, then 1 min fast, 1 min moderate, and so on. How fast am i exactly supposed to go? I started to go as fast as I could on the eliptical today on the 6th minute, and was ready to fall over and pass out. Am I supposed to go to my max potential or maybe I'm just in horrible cardio shape and have to build up to something like this?
Any advice would be appreciated. Thanks in advance
- 11-18-2009, 01:31 AM
Instead of going for 15 minutes, try this:
15 seconds @ 40%
15 seconds @ 90-100%
for 4 minutes. just 4.
then come back and tell me how you feel
- 11-18-2009, 02:48 AM
11-18-2009, 04:27 AM
I would have recommended HIIT more along the lines of what elshano suggested. 4 minutes of efforts is definitely enough, especially if you are giving it your all (which you should be).
Personally I use the Guerilla Cardio method and adaptations of:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 4 min easy
HIIT is something that you build up gradually re effort duration or frequency.
11-18-2009, 11:56 AM
11-18-2009, 12:28 PM
When I am cutting, I do 15-20 mins of HIIT like this:3 mins warmup, 30 secs full intensity, 1.5 mins of 50-60% intensity. I do this for 6 cycles, then do a 2 min cool down. I also use a heart rate monitor to ensure I'm hitting my target heart rate.
Don't concern yourself with the calorie counter on the machine, with HIIT you'll be burning calories long after you get off of the machine. I use an eliptical machine as well and have to clean up the puddles of sweat from under it when I'm done. Guejsn is correct, it's something you have to build up to.
11-18-2009, 12:47 PM
Read this extract from an article of Layne's:
Originally Posted by Layne Norton
11-18-2009, 01:18 PM
11-18-2009, 02:11 PM
If you don't know what you are doing then I suggest getting a trainer, as they will incorporate your goals and needs into an appropriate programme set for specific training times that would benefit you the most.
11-25-2009, 01:26 AM
In my opinion, high intensity interval cardio is best implemented in addition to ss cardio.
ss warmup, hiit, ss, hiit. That's a generalization of course. There should be some manner of rest to allow for fatty acids to be released.
The point of HIIT is to mobilize and release fatty acids into the bloodstream. So once they are mobilized, they need to be released... Once released they need to be oxidized...
Hence, why ss is important after HIIT.
11-27-2009, 12:20 AM
i dont like HIIT while dieting down. It just takes too much out of me to recover, especially with no/very low carb diet. I am a LISS guy, id rather chill on a bike for an hour and burn couple of hundred cals and really not feel it. Also, HIIT is not for keto, just saying.
11-27-2009, 09:33 AM
try this...i don't know if it's considered hiit cardio but it worked really good for me
stretch really good, a good stretch will help burn calories quicker and from the start, then i go on an eliptical from 0-4:40 mark i go at a normal pace, from 4:40 to 5 minutes go as fast as you can, then go back to normal from 5 minutes until 9:40 to 10:00, at 11 minutes i go in reverse and at 12:40 until 13 min go as fast as you can then i repeat that process from 1440-15 minute ever minute like that until the 20 minute mark, at that time i cool down until the 24:40-25 minute mark when i go as fast as possible again and then your done
11-28-2009, 01:36 AM
HIIT can be hard to recover from, and can lead to overtraining.... but...
It's super effective at releasing fatty acids. That's what makes it a powerful tool when on a non keto cutting plan. But like I said before, to be truly effective it should always be followed by SS cardio. Or at least some kind of workout. But SS cardio would be best. Not much of a point to doing it by itself after a workout in my opinion
11-28-2009, 12:08 PM
I warm up for 5 minutes, by either brisk walking or light jogging.
I go all-out as fast as I can for 20-30 seconds, then slow it down to a light jog type of speed for about 1 minute.
Then I cool down for about 2 minutes near the end.
Most of the time, I end getting 8 to 10 all-out sprints in a 20 minute session.
Think training's hard,. try losing!
11-28-2009, 02:09 PM
I jst started doin this about a month ago and this is the routine I do.
10 min: jogging
1 min all out then 1 min walk: I do this for 10 min
8 min: jogging
2 min: cool down.
After 30 min I'm beat
11-28-2009, 03:21 PM
If your goal is to get cut with minimal muscle loss dont ever run longer than 25min. and thats a little long. What i do and works every time is 20 minutes on a treadmill if you have a weighted vest wear it, make things harder for yourself not easier.remember 5.0mph is your slowest speed.
1 minute 5.0mph 1minute5.0mph 1minut5.0mph
1minute6.0mph 1minute9.0mph 1minute-30seconds 12.0mph
1minute 5.0mph 1minute5.0mph 1minute5.0mph
1minute7.0mph 1minute10.0mph 1minute-30seconds13.0mph
1minute5.0mph 1minute5.0mph 1minute5.0mph
1minue8.0mph 1minute11.0mph now i take my 40lb. vest of and sprint 14.0mph for a minimum of 1minute now if your not yet at the 20 minute mark run the remainder of time on 5.0mph. Do this routine 2 - 3 days a week including your weight lifting This will work 100% i made this up it helped me and many others you just have to be willing to do it if you want real results you must work extremely hard for them and when your legs feel like butter just think of them as stone 90% mental and forget the eliptical either street treadmill steps or woods. Hope this helps you cause this always worked for me.
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