Hiit

Woofer

Can anyone recommend a good HIIT program. I have researched on the web and found many varied programs. Has anyone here used one that they would recommend? Preferably 2 sessions a week on this.

One more question...is it true that its recommended NOT to eat for at least an hour after completing a HIIT session? - have read this on a couple of sites

Thanks

Colm_OReilly

What are your objectives? Are you doing anything else or will your exercise be these two sessions?

Woofer

Sorry I should have specified all this. My goal is to increase fitness for rugby, to lose a bit of fat, but maintain (increase?) size/power/strenght.

I am very sporty, play rugby at a reasonable level. I train with rugby twice a week, as well as 1 session (sometimes 2) in the gym a week (during the season) and a match at the weekend.

Also, my diet is pretty good. lots of chicken, veg, pastas, stir frys, porridge, supplemented with one or two protein shakes a day. I eat a LOT, and pretty much all good stuff (bar the odd treat!)

I researched HIIT after hearing about it on these forums and thought it would be a good way to burn some fat. I'll be honest and admit that its mainly a vanity thing- i want that 6 pack and can't seem to shift that little layer of fat around my abs! Also can't cut down my diet becuase I am pretty active and need the energy. Any time I have tried to cut down on calorie intake to shift fat I have noticeably less energy and get run-down/sick after a couple of weeks! Also I reckon it will compliment fitness levels too. I like the idea of HIIT because, from what I have read about it, it seems like the sessions can be pretty short, so would be ideal for a quick morning session twice or three times a week before breakfast.

Any thoughts?

Hanley

After busting your ass I can't see why you wouldn't want to get some food in asap to help recovery.

I wouldn't mind hearing the reasoning behind not eating for an hour afterwards.

Woofer

I dont know what the reasoning is to be honest Hanley - seems to go against any advice I have ever gotten!

"By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake. "

from ...
http://www.musclemedia.com/training/hiit.asp
also...
http://forums.johnstonefitness.com/archive/index.php/t-135.html

thirtyfoot

Wouldn't know about the fat-loss side of things but after a high intensity session of any kind all I want is food and until I get it can be very grumpy and moany. Different goals for me but isn't eating soon after crucial in aiding recovery for your next next session.

Hanley

Woofer wrote: »

I dont know what the reasoning is to be honest Hanley - seems to go against any advice I have ever gotten!

"By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake. "

I thought that was the reasoning alright. It's not something I'd be too happy about doing to myself... Not eating straight afterwards is such a minor detail if your diet thru out the rest of the day isn't up to scratch.

I wouldn't be happy trading off enhanced recovery for maybe a 10% fat burn gain.

croucher

Hi, does nayone think you can do a hiit training program on a rowing machine. I can't do the treadmill too much as I have a dodgy knee, and enjoy doing abot of rowing. Usually row for 2.5k a session as a bot of a cardio workout

N00b2fitness

croucher wrote: »

Hi, does nayone think you can do a hiit training program on a rowing machine. I can't do the treadmill too much as I have a dodgy knee, and enjoy doing abot of rowing. Usually row for 2.5k a session as a bot of a cardio workout

I'm no expert but based on some advice I got on here from Colm the cardio king, (or should I call him the hiit man? see what I did there?) I did a 35 minute blitz between the Treadmill and the Rower. I warmed up for 3 minutes at a brisk walk, did 2 minutes sprint at 18 km/h back down to 6 km/h for a few minutes and repeated this for 30 minutes. I then got on the rower and rowed 1000 meters in about 4 minutes and I have to say it really busted me up big time - I was gasping like crazy at the end of it. If that's anything to go by, the rower seems to be great for HIIT - only question is if you can keep it up for 30 minutes. I have to say, it owned me today. Mind you, I'm not that fit and am quite chubby so if you're anyway fit you might be able for it.

t-ha

TBH, the fat-burning potential of HIIT is in the period afterwards (say 24 - 36hrs) rather than just one hour. I doubt if it makes any difference to fast afterwards except maybe hampering your recovery a little. Personally, any time I've done it I've eaten/had a shake as soon as my stomach was right again.

21stone

i started hiit 2 weeks ago and not mad into it yet as i aint that fit

id do 3 mins slow on bike say level 4 and then id up it to level 9 for a min and down to level 4 again for a min and then again up to 9 etc till 10 mins are up and then move to treadmill and walk at 4mph and then after a min up to 6mph and after a min down to 4 and after a min up to 8 and then down to 4 and then up to 10 and i do that for 15 mins and then i get onto the hand rower thing

u sit upright and just use ur hands , like a paralysed persons bike , just use ur arms while sitting and i do 5 mins on that so thats my 30 min cardio/hiit

i do 30 mins of weights first tho

and i do this 3 days a week

Colm_OReilly

Don't know why I didn't reply to this earlier. For rugby there's no better fitness protocol than a CrossFit workout than I can see.

OP,

Try adding these workouts into your gym sessions

As for HIIT on a rower, you could do Tabata intervals (20 secs work, 10 secs rest, times 8) rowing for calories.

Rest three minutes then repeat. Nice workout.