HIIT- I googled it

For years, we've been told low-intensity aerobic exercise is the best method for ridding the body of excess fat. I'm here to tell you that's not the case. You knew deep down, anyhow, that busting your butt burned off more fat than an exercise that allowed you to read at the same time, didn't you? Well, research shows our instincts were right.2,5
The reason this low-effort theory of aerobic exercise came about is a study showed low-intensity exercise burns a greater percentage of calories from fat as opposed to carbs;1 however, when high-intensity exercise is practiced, the research showed the percentage of fuel from carbs is increased, while the amount of fat utilized is greater than or equal to that burned during low-intensity exercise.4

In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently!3 In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost. What I'm suggesting is you forget about the "calories burned" readout on the stairstepper or Lifecycle; if you practice HIIT training, the majority of calories burned will come after your workout!

Another reason low-intensity training became popular is the average, where's-my-remote-control American has no tolerance for high-intensity training. But, of course, if you're a weight trainer, high intensity is a part of life.

Re: HIIT- I googled it

I've been hearing soooo much about this lately.

I first heard about it on this girls weight loss website. It's so motivating to see all the weight she lost by just WW & exercising.

For exercising she used the treadmill and the FIRM.

Here's a link to the fitness page on her site. She explains HIIT along with her workout and additional links about it.

http://www.freewebs.com/gracegirl7/fitness.html

Re: HIIT- I googled it

her website is great

I was very similar to her- I was doing tons of cardio and seeing NOTHING

this is going to be my first offical HIIT week

I am doing 2 HIIT sessions and 1 long slow and steady run

and I am watching what I eat

I am trying to get myself out of a big rut-

Re: HIIT- I googled it

Can you post some examples of HIIT cardio workouts?

Stairmaster? Elliptical? Treadmill?

Speed? Length of time? Resistance?

Thanks.......

Re: HIIT- I googled it

I am far from an expert- Snowboardgirl helped me

she has me doing this

5 min warm up

1 min jog ( 3.7 mph)
30 second run- ( I am doing 9.5mph) very fast

repeaat 8 times

5 minute cool down

Re: HIIT- I googled it

it is best to do it either by running outside, or on a treadmill.

Second is a bicycle. I wouldn't even do it on those other machines....waste of time. save those for your steady state sessions.

the point is to run AS FAST AS YOU CANN ALL OUT INTENSITY. Speeds will vary from person to person. You want to run or walk very slow. 3.7 may be too fast for some. I know people who jump off the teadmill all together.

Message edited 6/15/2006 3:10:06 PM.

Re: HIIT- I googled it

Thanks guys! I was wondering how that would even be possible to do that on Stair or Elliptical but Im glad you said its pretty worthless as treadmill routine makes more sense.

Just a quick question. For HIIT on treadmill, do you guys go on an incline for this???

Re: HIIT- I googled it

I do a slight incline- 2.5%

Re: HIIT- I googled it

Oh OK thanks. Cuz the girl on the website does 4.5---at 9mph, I was like Holy C R A P?

If shes not an incentive, then nothing is. She looks GREAT!! I cant beleive those pics? My God........shes like a model now.

Re: HIIT- I googled it

Re: HIIT- I googled it

the tredmill I use has a speed interval button

you can pre- set the 2 speeds you want to use- then you hit the button to change and it does it for you
then hit the button to go back

it makes it alot easier-

Re: HIIT- I googled it

I dont know if the treadmills do that at my gym

Re: HIIT- I googled it

look where the hill climb and random buttons are

not all of them have them at my gym- so if there are different types of treadmills check

Re: HIIT- I googled it

Ok BETH..........HOLY COW!
I did it and got no more than 10 min out of the HIIT..I couldnt do anymore.
I got to 7.0 for 20 secs and then 3.5 for 40secs

I did 15 more min of a high incline (12) steady pace to make up for not being to finish that HIIT.

I think I need to work up to that kind of training but it did kick my azz!!!!

Re: HIIT- I googled it

I know- it's nuts

I could only do 6- I am trying to increase it

good job

did the tread mill have the button?

Re: HIIT- I googled it

Re: HIIT- I googled it

that's great- it's hard- I thought I was going to die

but it's worth it

I get myself thru it by reminding myself how short it is

Re: HIIT- I googled it

Re: HIIT- I googled it

Girls, I am trying this today on my treadmill at home after work.

Any tips?

What incline should I use?

I do about 9 minute miles now, what do you think should be my fast speed and my pace speed?

I am a little nervous!

Re: HIIT- I googled it

Message edited 6/16/2006 2:44:00 PM.

Re: HIIT- I googled it

Okay ladies - I attempted it.

I started out with a 3 minutes warm-up at 3.5% incline and 3.5 speed.

I did 30 seconds at 7.0 and one minutes at 3.5 SIX times. Then a 3 minute cool down at 3.0.

Be kind - it was my first time

Re: HIIT- I googled it

Re: HIIT- I googled it

Posted by MikesWife

Okay ladies - I attempted it.

I started out with a 3 minutes warm-up at 3.5% incline and 3.5 speed.

I did 30 seconds at 7.0 and one minutes at 3.5 SIX times. Then a 3 minute cool down at 3.0.

Be kind - it was my first time

Re: HIIT- I googled it

you should be running so fast that you should be almost walking on the slow intervals. you want it to be as drastic a difference between the intervals as possible. 3.0-3.7 is good, it keeps your heart rate going, but you are still resting from the intense run. if you can run durring your slow intervals, your fast intervals are not intense enough.

Re: HIIT- I googled it

I have to be honest though - I feel like people are looking at me in the gym going "what the heck is she doing."