Aerobic/HIT

wobblyknees

Following on from another thread discussing high intensity training. It got me thinking. I was hoping someone could tell me what they think about what I am doing at the minute.

I am in the gym at least 4/5 times a week at the minute. I will always do abs/weights/cardio first (in that order).

To get around the boredom of plodding along at 9/10kph on the treadmill, I start off slowly, say 9kph, decreasing to 8.5kph every 30secs and vice versa for 20 minutes. It allows me to watch the clock in short intervals and before I know it the time has past quickly enough.

For the last ten minutes I have now started to increase to 13kph for 30 secs and then back to 10kph for 30 secs. In fact in the last minute I normally increase to 16kph and stay there for a minute before slowing to walking pace to recover before I finish.

My query is this. As far as I understand it, I am combining normal aerobic training with HIT. Is this a good idea? Would you expect to see good results in terms of fitness, fat loss etc? Would you change anything?

Any comments would be appreciated.

nobbo

Im not qualified nor do I have the experience to judge your whole program, but I dont think you should work your core muscles first. You will be using your core for balance and stability in alot of weights and some cardio, and if they're fatigued it may lead to bad form..

d'Oracle

wobblyknees wrote: »

Following on from another thread discussing high intensity training. It got me thinking. I was hoping someone could tell me what they think about what I am doing at the minute.

I am in the gym at least 4/5 times a week at the minute. I will always do abs/weights/cardio first (in that order).

To get around the boredom of plodding along at 9/10kph on the treadmill, I start off slowly, say 9kph, decreasing to 8.5kph every 30secs and vice versa for 20 minutes. It allows me to watch the clock in short intervals and before I know it the time has past quickly enough.

For the last ten minutes I have now started to increase to 13kph for 30 secs and then back to 10kph for 30 secs. In fact in the last minute I normally increase to 16kph and stay there for a minute before slowing to walking pace to recover before I finish.

My query is this. As far as I understand it, I am combining normal aerobic training with HIT. Is this a good idea? Would you expect to see good results in terms of fitness, fat loss etc? Would you change anything?

Any comments would be appreciated.

What do you understand HIT to stand for?

wobblyknees

d'Oracle wrote: »

What do you understand HIT to stand for?

High intensity training. Short sharp maximum effort bursts followed by short rest periods.

Don't know if that's right, just the way I understand it. Might be wrong.

d'Oracle

wobblyknees wrote: »

High intensity training. Short sharp maximum effort bursts followed by short rest periods.

Don't know if that's right, just the way I understand it. Might be wrong.

Fundamentally semantics but, what you are looking for is HIIT high intensity interval training. HIT is a type of weight training.

The second I is the important bit.

It should be noted that you can perform interval training without the high intensity bit.

Some people might tell you to cut out the plodd bit, or "steady state cardio" as it might be called. I.e. just do 20min HIIT.
But there is nothing really wrong with steady state stuff.

Maybe mix it up, do HIIT one day and pick a distance for plodding and try to improve on your time the next? Or vice versa.
Kind of keeps things interesting.

Also I personally think the treadmill is rubbish for interval training.
I prefer rowers, bikes or football fields as I'm in control.

The Davestator

wobblyknees wrote: »

Following on from another thread discussing high intensity training. It got me thinking. I was hoping someone could tell me what they think about what I am doing at the minute.

I am in the gym at least 4/5 times a week at the minute. I will always do abs/weights/cardio first (in that order).

To get around the boredom of plodding along at 9/10kph on the treadmill, I start off slowly, say 9kph, decreasing to 8.5kph every 30secs and vice versa for 20 minutes. It allows me to watch the clock in short intervals and before I know it the time has past quickly enough.

For the last ten minutes I have now started to increase to 13kph for 30 secs and then back to 10kph for 30 secs. In fact in the last minute I normally increase to 16kph and stay there for a minute before slowing to walking pace to recover before I finish.

My query is this. As far as I understand it, I am combining normal aerobic training with HIT. Is this a good idea? Would you expect to see good results in terms of fitness, fat loss etc? Would you change anything?

Any comments would be appreciated.

HIIT is 'high intensity' so I would suggest that your intensity is not high enough. If you spend most of your prog going from 13 kph - 10 kph but you are actually able to run for a minute at 16 kph then you prob need to up it a bit!

I think your prog is good aside from that