Quake3World

hey i've got a question for those of you in the know about HIIT.

i've seen the website posted here a lot lately ( http://www.musclemedia.com/training/hiit.asp ) and i'd like to try it. basically i generally run long periods about 4-5 miles a day at 6.5mph, but i think i've reached a plateua to where that can take me so i decided to try sprints instead.

i understand the basic idea behind HIIT where supposedly i burn more calories after the workout, even tho i burn less during the workout.

so i started with this basic table http://www.musclemedia.com/training/hiit_table.asp

i started with 15 minutes cuz frankly anything else is just ridiculous for me. as it is i don't even break a sweat until about 12 minutes into it. i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints) so anyway with this workout i burn about half the calories i would normally burn, but supposedly i burn more calories after the fact. i guess i'm wondering if this kind of workout can work for me since, like i said i don't even really break a sweat until the end.

so if anyone knows anything about this, i'd like some info. am i just wasting my time, or can i actually benefit from this. how long does it take to see actual tangible results with HIIT. i'll stick with it if i notice anything, but i'd rather not waste my time if at all possible.

so i guess thanks, and happy running.

so ur saying ur fat?...nice...

dnoyc wrote: i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints)

9mph doesn't seem like a sprint to me.

you're supposed to go high intensity for those other 30 seconds. Heart rate should be kicked up significantly i think.

i sprint at 27 mph...

I don't think you can really sprint on a treadmill the way you need to for HIIT to work optimally.

If you can't run on open grass or clay, try using an exercise bike. Then you can do the cardio times, and press forward full-out when it's time to sprint, without having to wait on the machine to catch up. Just don't set the tension so high that it will slow you down.

5mph isn't running...

Freakaloin wrote:i sprint at 27 mph...

yep, anything from 25-30 is a sprint imo

I started HIIT about a week and a half ago, I do it every other day, corresponding to the table on that site. I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed. Last time I did it it was 6mins and on the last minute I'm really dying, so its very intense for me. If its not intense enough for you, increase ur jogging and springting speed. Since I do it at 10.5mph and I'm a slow runner since I'm heavy, you should at a much faster speed.

lol...toxic is fat...get some self-respect moron...seriously...

ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.

you're telling me that your max speed is 11.7 mph??

which is 18.7 km/h

which is 5.2 metres/second

which means you'd run the 100 metres in 20 seconds???

wtf you can't be that slow.

[xeno]Julios wrote:

ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.

you're telling me that your max speed is 11.7 mph??

which is 18.7 km/h

which is 5.2 metres/second

which means you'd run the 100 metres in 20 seconds???

wtf you can't be that slow.

its possible thats the highest speed of the treadmill...

-Replicant- wrote:

[xeno]Julios wrote:

ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.

you're telling me that your max speed is 11.7 mph??

which is 18.7 km/h

which is 5.2 metres/second

which means you'd run the 100 metres in 20 seconds???

wtf you can't be that slow.

its possible thats the highest speed of the treadmill...

judging by the wording in his post, it seems that he feels this speed is actually 90% of his max speed.

My max speed isn't 12mph, but its hard to run fast on a treadmill. I don't want to run faster than 10.5mph since if i slow down for a split second I'll fall off. Its enough for me.

My new workout is drumming.

fair enough - if u wanna take it to the next level, find a good track.

another option is to introduce an incline to the treadmill. That way you won't have to sprint as hard to reach the same intensity level.

I get my HIIT just from biking to work - some grueling hills on the way there.

its -10C right now...

Hmmm, this is HIIT is an interesting idea...I printed the stuff out and I might try it.... Of courrse, it says not to eat dessert so I may have to tell the author to fuck off on that point....

i believe that with running, your energy is truly released behind you .

it feels holdback'ie on a machine.

maybe try torqen forward outside to leave it gone behind.

jus sayn

ToxicBug wrote:its -10C right now...

the gym at my uni has a large indoor track - i'm sure some exist in ur city.

but anyway, incline treadmill might be a great solution.

[xeno]Julios wrote:

ToxicBug wrote:its -10C right now...

the gym at my uni has a large indoor track - i'm sure some exist in ur city.

but anyway, incline treadmill might be a great solution.

Hmm I didn't know about that. Nor do we have one at our college... there are some indoor skating rinks tho...

plained wrote:i believe that with running, your energy is truly released behind you .

it feels holdback'ie on a machine.

maybe try torqen forward outside to leave it gone behind.

jus sayn

What do you mean by 'released behind you?'

Freakaloin wrote:so ur saying ur fat?...nice...

yeah that's what i was saying. but not quite so eloquently.

[xeno]Julios wrote:

dnoyc wrote: i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints)

9mph doesn't seem like a sprint to me.

you're supposed to go high intensity for those other 30 seconds. Heart rate should be kicked up significantly i think.

i'm not really a fast runner. my fastest mile is 6 minutes, so that's 10mph. i figured i'd use that as my highest, 90% is 9mph, and 50% is 5mph. that's how i came up with that. i'll throw in some incline and see what happens.

no man - nobody sprints at top speed for a full mile. Physiologically impossible.

When thinking of sprint speed, use your 100m figures to calculate it...

[xeno]Julios wrote:no man - nobody sprints at top speed for a full mile. Physiologically impossible.

When thinking of sprint speed, use your 100m figures to calculate it...

Well, the world record for 1km is 1:10.. though yeah, you're probably right when speaking about the average person.