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NHOYLE1 Posts: 351
9/10/12 1:49 P

Careful on the treadmill, especially with the jumping off and jumping on while it gets up to speed. I would hate to hear about you becoming a projectile off the back of the treadmill.

ADOUGLASMHOR SparkPoints: (45,252)
Fitness Minutes: (56,092)
Posts: 305
9/7/12 6:19 P

I have been doing Metafit for 4 weeks now, you never know which workout you will be doing until you turn up http://www.metafit-training.com/

Good fun. Pyramids, straight intervals and matrixes.

ARRREAGLES SparkPoints: (40,147)
Fitness Minutes: (44,734)
Posts: 332
9/7/12 3:16 P

I do this on the treadmill at least once a week. What I like to do is jog for a little bit, then hop onto the rails and turn the speed up quite high (at least for me) and sprint for 45 seconds to 1 minute. Hop off, lower the speed, and then jog for several minutes until my heartrate/breathing comes down. Then I repeat. Usually I'll do this for 30 minutes (something like 5 sprints).

What I like about it is you can go very fast for a minute, and it feels very gratifying to go all out like that for that time. My best is 10.5MPH for a minute, which for me is hauling.

On the internet I think they call that "burst training" but I'm not sure.

NVRDWN88 SparkPoints: (6,343)
Fitness Minutes: (4,551)
Posts: 341
9/7/12 3:10 P

No but I prolly need to start

NHOYLE1 Posts: 351
9/5/12 5:43 P

So I have gone with Hill Sprints for my version of this. I find a steep hill that I can sprint up and then walk back down. I have been able to maintain this for about 20 minutes so far, and man does it burn. Phew!

TRINITYROYAL Posts: 2,405
9/4/12 9:25 A

@PatterD, HIIT or High Intensity Interval Training, is a method of working out, rather than a brand or a specific workout. Here are a couple of HIIT workouts I found on the internet:

www.menshealth.com/nutrition/interval-trai
ning-workouts

www.freeworkoutsguide.com/high-intensity-i
nterval-training-workout-plan.html


As mentioned below, I've been getting great results from some of the Jillian Michaels HIIT DVDs, but they might be a bit girly for this crowd.


ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/4/12 7:35 A

PS- 3 hours round trip commute?! That is rough. I feel for you on that. Mine is about an hour round trip (50 miles total each day), and I have grown very tired of that. Any chance you can work from home 1 day or so a week?

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/4/12 7:33 A

Hi-

I'm not too regimented in what I do, I guess. My sub-division where we live is basically a rectangle, measuring a little less than a mile if you run the whole "track". What I usually would do in a speed interval day is warm up with one time around, and then sprint the long part of the "track", which measures about 0.3 miles, with a slower jog around the "short line" of the rectangle, 0.2 miles. I'll do that 4 times, and then do a slower cool down. About 4 miles total.

I also do a longer interval every once in a while, where I'll do a warm up mile, and then push the next mile as fast as I can. Slower mile, then another fast mile. Then a slow down. 5 miles or so total.

Nothing too exact- I guess it's kind of like fartlek-style speed work, for lack of a better term. I like it, and it seems to help as far as keeping the weekday runs interesting and keeping me healthy. Yesterday I did the second type I described, and timed my fast mile at about 7 minutes, 50 seconds, which is fast for me. I've shaved my 5k chip-timed race "PR" to well under 29 minutes, which I also like!

Like I said, pretty loose in terms of regimented workouts, but I've been enjoying it. Thoughts/input/constructive criticism always welcomed! Good luck!

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
9/3/12 10:51 A

Do you just do them on the street? Or, at a track?

Would you be willing to describe how you do it? I only have 30 minutes to run 2-3x per week, but would like to add 5-10 of intervals. Thanks in advance for any help you can give.

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/2/12 6:19 P

I do sprint intervals regularly in my running training.

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
9/2/12 10:42 A

I'm about to have less time to exercise (my daily commute is going from 30 minutes to 3 hours).

Would you recommend HIIT?

Is HIIT a program (I can find on the Interweb) or is it a general term.

KJFITNESSDUDE Posts: 15,787
8/29/12 1:11 P

I am back to doing HIIT.
when I'm at the gym I use a treadmill, I do HIIT for 32 min: 2 min @ 3.2 then 1 min for 6.4
when I'm at the high school track I sprint the straights and recover walk the ends, I do this 10 times (about 23 min).

My metabolism has been in high gear the last two weeks.

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
TRINITYROYAL Posts: 2,405
8/28/12 2:34 P

I've done quite a bit of HIIT, and seen rapid gains in strength and stamina, as well as good results on the scale.

I did a 12-week cycle as follows:
Part 1: 3 weeks HIIT beginner level, 5 days per week. (Beginner level was still very hard)
Part 2: 3 weeks HIIT intermediate level, 5 days per week.
Part 3: 2 weeks of cardio, 5 days per week
Part 4: 4 weeks HIIT advanced level, 5 days per week.

Gains:
Lost about 8 lbs.
Lost several inches.
Found those curvy figure-8 lines at the sides of my abs.
Can do a "bicep curl" using my middle son (135 lbs) as a barbell. Before the HIIT, I wasn't able to lift him at all.
Can cycle for a couple of hours and take on all the big hills in my very hilly neighbourhood without down-shifting on my bicycle.

I highly recommend it. If you can fit in more than a couple sessions a week, better still.


NHOYLE1 Posts: 351
8/28/12 11:05 A

First of all, congrats on the new job. I know the job hunt process can be extremely stressfull. I hope it goes well.

Thanks a lot for finding that article. It definitely held some good information.
I actually modified a bit how I am going to approach this, because I am a tennis player and my singles partner is available 2-3 days a week generally. So I will be playing with him, strength training on other days as long as they aren't consecutive, and HIIT to fill in those days where I can't do strength work due to the consecutive days issue.

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
8/28/12 10:52 A

you've been a big help to me, so I found this:

http://www.sparkpeople.com/community/ask
_the_experts.asp?q=60

basically, says if you go HIIT, you'll burn more long term

also sounds like a good question for SparkCoach

looking forward to seeing what you find out, since my new job is going to make working out hard and may also need to go 3 days a week HIIT

NHOYLE1 Posts: 351
8/26/12 1:06 P

I am entering stage two of my fitness plan, which means cutting down the cardio for 3 days of strength training a week. I am thinking about making my off days higher intensity to make it up. Has anyone tried this and what experiences have you had?

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