Hiit

made_in_norway · Thu, January 22nd, 2004, 07:26 AM

I'm a newbee from Norway that has been inspiered by John Stone and what he's done the past year.

Now it's time to get my own body in shape - and i'm now starting to get information abouth the best way.

One word i keep reading when i want my fat the hell out of my body, is HIIT training. Could someone explain what this is or direct me to a webpage that covers this?

Thanks in advance!

Super Fink · Thu, January 22nd, 2004, 08:38 AM

Quote:

Originally Posted by made_in_norway

I'm a newbee from Norway that has been inspiered by John Stone and what he's done the past year.

Now it's time to get my own body in shape - and i'm now starting to get information abouth the best way.

One word i keep reading when i want my fat the hell out of my body, is HIIT training. Could someone explain what this is or direct me to a webpage that covers this?

Thanks in advance!

Welcome to the forums! HIIT is High Intensity Interval Training - basically what it is, is you work the hell out of your heart! HIIT is meant to keep your heart fluctuating and guessing. A Typical HIIT routine would like something like this (for 25 minutes):

Warm up - 3 min - 60% MaxHR
Interval 1 - 1 min - 90% MaxHR
Interval 2 - 1 min - 80% MaxHR
Interval 3 - 1min - 70% MaxHR
Interval 4 (start from 90% again and keep going down and starting over)

Last interval will be a 2-3 minute cool down still at 60% MaxHR.

Instead of jumping on the bike or running for 40-60 minutes - you are working as hard as you can in the 20-25 minutes you do HIIT and get the same, if not better results!

On John's page there is a link to his workout that better explains a full routine.

matalo · Thu, January 22nd, 2004, 12:03 PM

The only question I have about HIIT is length of time a, for lack of a better word, fat man like myself would start off with. I have read a lot about HIIT and MAx-OT weightlifting, but this is not really covered. I have thought about 12-13 minutes to start off:
3 min warmup - 60%
Interval 1 - 1 min - 90% MaxHR
Interval 2 - 1 min - 70% MaxHR
Interval 3 - 1min - 90% MaxHR
2 minute cool down- 50%

Super Fink · Thu, January 22nd, 2004, 12:54 PM

Matalo -

That should be fine! Depending on how out of shape or difficult it is you may even want to try something else for the first few weeks to get you back in the swing of things. Maybe a longer program, 30-40 minutes mostly at 60-70% of your maxhr and throw in a couple of minutes of hard 80-100% work. This will let you easy back into shape with out killing yourself and when you feel right then drop down to the HIIT for 13-25 mins (depending on days on/off of lifting). You'll be amazed at how much easier it is, I mean c'mon 13-25 minutes opposed to 40?! You could start with your program, but like I said, depending on how out of shape you are, it may be harder to do right off the bat. ANYWAY YOU GO...STICK WITH IT! :-) You'll be glad you did and look great too!

Super Fink!

Evil Hx Coupe · Thu, January 22nd, 2004, 01:17 PM

I tryed the HIIT but I cant get to 90% of my heart rate on the stationary bike.

I started running and it gets me to 95% of my heart rate way faster, I guess because more muscles are working at the same time when you run...

I'm gonna give HIIT another try in about 1 month, I should be in better shape by then.

seeDerekNow · Thu, January 22nd, 2004, 01:28 PM

It's difficult for me to gauge my effort level based on the Polar heart rate monitor on the cardio machines at my gym. I took John's advice and focused more on perceived effort as opposed heart rate. When I feel like I'm working close to a full sprint, then I know that I'm hitting 90-100% effort. Anyone use perceived effort vs heart rate?

Razvy · Thu, January 22nd, 2004, 01:36 PM

Hello.
I have also started working out another way since I have "met" John on the net. I read about him in a Swedish paper and he inspired me, so thanks John.
I have started with the HITT training since I've read it's suposed to work out quite well. I have the same problem with the pulse-meter and rely more on my efforts. If I am on the stair climber when I have to pump myself up to 100% the I increase the difficulty level to 12 (1-12) and I step as fast as I can. That should get me up to maybe 90-100% of my heart rate.
I also want to wish you all good luck in getting that body that you want.

xray · Thu, January 22nd, 2004, 05:01 PM

Quote:

Originally Posted by made_in_norway

I'm a newbee from Norway that has been inspiered by John Stone and what he's done the past year.

Now it's time to get my own body in shape - and i'm now starting to get information abouth the best way.

One word i keep reading when i want my fat the hell out of my body, is HIIT training. Could someone explain what this is or direct me to a webpage that covers this?

Thanks in advance!

Well, it sure is a small world! I just wanted to say hi, and hang in there, I'm from Norway as well!! If the American's can do it, the Vikings can, too.
Xray

smiles · Thu, January 22nd, 2004, 05:23 PM

The Hiit method is very similar to the cardio recommendations in the EAS/Bill Phillips Body for Life program:

http://www.bodyforlife.com/cardio.shtm

I have his book and it's pretty decent too. I've noticed that John's program does mirror the methods in the book a lot - mostly because they work!

There is also the "HIT" method of bodybuilding to gain mass. My favorite site for info on that is http://www.cyberpump.com but they have gone into a "pay" site which limits some of the stuff you can read....maybe they've merged a little with bodybuilding.com now: http://www.bodybuilding.com/fun/cyberpump.htm

taffer · Thu, January 22nd, 2004, 07:26 PM

i have a smallish question about HIIT
i do in on a stationary bike, and this has difficulty levels, just wondering if i should up the difficulty when i change my effort level, or leave it on a high setting
some times when im doing about 80-90-100% i find that there isnt enough resistance to pedal properly

also is it smart to do something like what john did, 12min HIIT on weight days (more of a 60-90-90 effort patten) then 23min on non-weight days (but more like 60-70-80-90-60-70-80-90 effort patten)

some people say your ment to do it only 2-3 times a week, but john did it like 6-7 times a week

Jingo · Thu, January 22nd, 2004, 07:38 PM

Quote:

Originally Posted by taffer

i have a smallish question about HIIT
i do in on a stationary bike, and this has difficulty levels, just wondering if i should up the difficulty when i change my effort level, or leave it on a high setting
some times when im doing about 80-90-100% i find that there isnt enough resistance to pedal properly

also is it smart to do something like what john did, 12min HIIT on weight days (more of a 60-90-90 effort patten) then 23min on non-weight days (but more like 60-70-80-90-60-70-80-90 effort patten)

some people say your ment to do it only 2-3 times a week, but john did it like 6-7 times a week

I've always prefered a bike for my cardio too. You can increase your speed or the resistance for HIIT work, the preference is totally yours. When i was training before, i liked to switch things up, so i'd go speed one session and resistance the next. Also as you mentioned when going at high speeds the resistance feels too little, i used to bump up the resistance 2 knotches(1-8 scale) even when i was working speed purely becuase it felt like a better resistance level
Right now i'm getting back on the wagon and i'm in no condition to be working at high resistances, so i'm only doing speed changes. If you feel you can push up the resistance to a point you're heart is going to pop before your legs go numb, go for it

Basicly do what works for you, it's the heart rate and effort that is most important how you get there is optional.

As for how often to do it, again it's optional. if you're doing cardio and weights together you're going to sacrifice some muscle gains, but if your priority is fat loss, that's not a great problem. Personally i plan to do a long normal cardio session on non weights days and a short HIIT session on weights days. If you can split them, so say cardio in the morning, weights in the evening, that would be better, personally i'm too lazy to get up for morning work.

Anton · Fri, January 23rd, 2004, 06:44 PM

Quote:

Originally Posted by Evil Hx Coupe

I tryed the HIIT but I cant get to 90% of my heart rate on the stationary bike.

There isn't one true max rate, it depends on the activity. Hence, the maximum heart rate you can reach on the bike, will be your 100% rate for that specific activity.

Now, this doesn't necessarily mean that cycling is just as efficient an activity as running, but a comparison of heart rates will not be an accurate indicator.