HIIT Training

Macha

I have searched for this but havent found anything so please direct me to the thread if this has already been covered.

I've been doing hiit training 3 times a week for the last month. I do it on a stationary bike

2 minutes warm up

Then 12 x 30 seconds high intensity intervals, each followed by 1 minute rest.

5 minute cool down.

My question is, where do I go from here? I've read that HIIT training sessions shouldnt last longer than 15 minutes and should be done no more than 3 times a week. Should I try doing it on different machines like the elliptical trainer/rowing machine?

amazingemmet

What's your goals?

Macha

Hmm yes, It may have helped if i'd added that...

Well basically to lose weight (Im female - duh).

I do weight training as well before each HIIT session. Legs is the worst! I can barely walk down the stairs on the way out!

Transform

Whats your height, weight, nutrition and current body fat if possible please?

Helps us give exact answer

Macha

Ok

Height: 5'9"
Weight: just under 11 stone.
Nutrition...um.....

Breakfast: All Bran & Soy milk
Snack: Apple
Lunch: Low fat veg soup, wholewheat bread & tuna & salad w tomatoes
Snack: Fruit yoghurt
Dinner: Stir fry -try to get in loads of veg.
Snack: Nat yoghurt & some chopped up fruit.

Last month in the gym the guy measured my body fat as 18% but we all know pinch test isnt reliable

I try to leave it an hour after HIIT training before eating....

thanks for your help!

incisor71

taconnol wrote:

I have searched for this but havent found anything so please direct me to the thread if this has already been covered.

In case you're looking for more info, try Googling the word "fartlek" (Swedish, means speed play) .... you'll find loads of stuff on interval training!

It's a very effective, highly intense training technique - but then I'm not a lover of cardio at the best of times!

Macha

Yeah I know about fartlek. I used it when I was training for women's mini marathon

But my knees arent the best and I can't run now (not even on treadmill).:(

amazingemmet

If your trying to lose weight you'd probably benefit more by doing three half hour sessions a week and trying to keep your heart rate below 70% of its max

Macha

amazingemmet wrote:

If your trying to lose weight you'd probably benefit more by doing three half hour sessions a week and trying to keep your heart rate below 70% of its max

Really? A friend of mine studied sports in uni (and competed in the winter olympics). She told me that high intensity training is a way more effective and time-efficient way of burning calories & boosting metabolism...

amazingemmet

In that shes right but when your operating at that pace your metabolism hasn't got the time to convert fats to fuel so has to use carbs to get energy. so while your burning lots of calories your not using stored fats for those calories

Transform

Totally agree.

Just got another few clients tested this week

e.g. 38yr old guy at 17stone, total beginner

OPtimal heart rate for fat burning was 120-140bpm. His pace would have to be between 6-7kpm to keep it there.



LSD is the way to go WITH YOUR GOAL IN MIND. Also please please please get something after as you will be tearing up so much muscle, even a handful of rasins/half a bananna/ etc would help.

In greneral IF YOUR PRIMARY GOAL IS TO DROP BODY FAT keep the pace to the point that you can keep it up for 30-60mins. If that means you must slow down then do so.

Macha

Ah darn it - I thought I'd found a way to not spend an hour 3 times a week staring at a gym wall...

Any advice about my diet would be greatly appreciated as well.

Also, would you suggest that I mix the two, ie 2 x 45 minute sessions and 1 hiit session a week?

Macha

Oh and also, I like doing weights but dont want to turn into one of those 'is it a guy or a girl?' eastern european weight lifters.

I've heard that using smaller weights at higher reps is better than heavier weights at lower reps. Is this true?

SOrry, im just throwing all my fitness questions into the one thread!

PS what does LSD mean?

daveirl

This post has been deleted.

Transform

Long Slow Distance (LSD)

If you do not want to get bored in the gym do classes (monitor heart rate - everyone should have a heart rate monitor), do 20mins on 3 ddifferent pieces of equipment etc

Finally - suck it up!!! Do what is necessary and until you can complete 60mins at a low intensity i would advise that you stay off the HIT sessions to build your aerobic base.

Macha

Transform wrote:

Long Slow Distance (LSD)

If you do not want to get bored in the gym do classes (monitor heart rate - everyone should have a heart rate monitor), do 20mins on 3 ddifferent pieces of equipment etc

Finally - suck it up!!! Do what is necessary and until you can complete 60mins at a low intensity i would advise that you stay off the HIT sessions to build your aerobic base.

OK look I can do 60 mins at low intensity. I can do 2 hours. If I couldnt, I think I would have had a heart attack and died doing HIIT. In addition, I find that HIIT has improved my endurance so on the rare occasions when I do cardio for 30-60 minutes, I find it much easier.

Thanks for advice on classes, etc. However Im still not convinced that Slow cardio is the way to go. What about this study - its all over the internet....?

http://www.exrx.net/FatLoss/HIITvsET.html

amazingemmet

The study was conducted on 17 people not the most scientific study if the data set is that size plus has no pre program stats for the volunteers. if you read up on some sport nutrition it'll help sort out why LSD is better for breaking down stored fats then HIIt

Transform

Still not convinced!!!!!!!!

Get a full fitness test done in the peak performance centre

http://www.peakcentreireland.com/

Ajnag

Im doing hiit 3 times a week before I start my session, Im just wondering is there any problems in doing it this way?

Mickk

Why not go for an hour walk before breakfast? That way no gym wall to be staring at and the entire walk will burn calories from fat rather than burning the calories from the food you have comsumed before your workout. Thats what most bodybuilders do and they really know how to burn fat...