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    DAISYBUG1972   4,030
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High Intensity Interval Training (HIIT)

Wednesday, August 10, 2011

I have recently started adding some intervals to my workouts to get more bang for my buck. I had no rhyme or reason to how long my intervals lasted or how fast I would go during the higher intensity. Today I was looking up how to lose more belly fat (yes I know you can't lose specifically for one area...having just had a baby I was hoping for ways to tighten the ab area as I lose weight)

I stumbled across some info on high intensity interval training or HIIT. I googled it and found a lot of websites with info. Basically it is thought to help you burn more fat than running or jogging at the same pace through your workout. I thought I was already doing this (sort of) but the info I found is a lot more structured and it indicated that your HIIT workouts should be of shorter duration - 15 to 20 minutes. Hmmm - that got my attention! lol

I hopped on the treadmill to find out and wow...what a workout! I walked for 2 minutes gradually faster, then ran at 7 mph for 40 seconds (I was aiming for 1 min but I knew I couldn't do that several times). I then decided to make 6mph my goal for the higher intensity which seemed more attainable. I then alternated one minute stretches with jogging at 4.2mph and then running at 6mph. I had aimed to do 8 of the higher intensity stretches but at number 5 I decided to lower it to only six...I was dying! Once I did six, I pushed myself by thinking "come one...you can do this". So I did. At the end of 8 running and 8 jogging stretches, The timer was at 18 minutes...holy cow! I walked for 2 minutes to cool down, did some stretching and that was it. Well - then I sweated more than I ever have in my entire life - it truly was one of the best cardio workouts I have ever had! Incredible!

BTW - you can do this HIIT with walking too - just walk at a pace that is medium intensity for you, and then push it and walk faster for a minute or thirty seconds.

I kind of feel like I slacked a bit since my cardio is normally longer than that, but I know I didn't! I'm going to continue with the HIIT for the next little while, every second day to see if it helps or I find a big difference. Either way intervals are supposed to help with longer runs so it'll push me to sign up for another 5k in Sept or Oct.
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DAISYBUG1972 8/11/2011 3:08PM

  Lesearl - If you google it you'll find a bunch of websites with various info - Some require you to buy their workouts - I didn't do that. I just pulled together enough info to know that I was doing it right and tried it - let me know if you try it and how you like it!

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LESEARL 8/11/2011 11:20AM

    Thanks for this blog post! I love it! I've really slacked off on the routine of exercising this Summer and need to kick it back into gear. This looks like a great way to start! Thank you!

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DAISYBUG1972 8/10/2011 10:12PM

  I can say that I am definitely hooked. It's so exhilarating! Plus it challenges me to go faster on the higher intervals or do more of them.
My baby girl is great - she's "slithering" now - not quite crawling but getting where she wants to go! I am enjoying every single minute I have left of my mat leave!

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CHRISS1225 8/10/2011 9:25PM

    Hey Daisybug, HIIT is very addictive if you do it a few times a week. I started this type of treadmill work a few years back and yes, it will boost fat burn as well as condition the heart. Plus it's fun! You can do it with any piece of cardio equipment or walks. You're doing awesome girl, how's the baby?

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BUGTRAIN 8/10/2011 5:51PM

    Impressive! Good job! emoticon

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