Here's my prescription. I lost about 20 pounds in three months and kept it off for several years.
Month 1: 1. Warm up 2. Increase your speed to a level of effort (LOE) of eight or nine for one minute. 3. Drop back to an LOE of five for two minutes 4. Do three sets three times per week.
Month 2: 1. Warm up 2. Increase your speed to a level of effort (LOE) of eight or nine for one minute. 3. Drop back to an LOE of five for two minutes 4. Do three sets three times per week.
Month 3: 1. Warm up 2. Increase your speed to a level of effort (LOE) of eight or nine for one minute. 3. Drop back to an LOE of five for two minutes 4. Do five sets five times per week.
Here's what will probably happen if you're in poor to average physical condition: During the first couple of weeks you'll drop a bunch of weight. Two to four pounds for a week or two isn't out of the ordinary. It's mostly water weight, so it doesn't really count.
Weeks three and four you'll continue to drop, but not so radically. You're getting used to the workout now.
The second month is tough. Not only are you doing more, but your weight lost tapers off. Sometimes to nothing. Very discouraging, but KEEP AT IT.
In the third month, if you've been faithful to the calendar, things will pick up again. Not only will you start to feel much, much stronger, your weight (actually belly fat) really starts to improve.
My personal experience was that my LOEs were significantly higher that when I started and I was able to do a lot more than five sets without exhausting myself.
Keep up with your weights and diet and I promise you'll see remarkable results.
I love HIIT!! I think it definitely differs according to instructors, but I've been lucky enough to find a woman who works primarily with ladies who aren't "super fit." She's great at developing challenging workout sessions and modifying them to our needs. I would say check out a couple of different instructors in your area to get a "feel" for their classes. GOOD LUCK!
Something you could try that's not quite a HIIT but still works quite a bit of the body is sprinting. It's also something you can make more or less intense by how much speed and distance you put into it. Starting out, I do it once a week at 7-10 reps for around 8 seconds.
current weight: 107.1
Fitness Minutes: (52,029)
1,871 12/26/13 4:39 P
High intensity workouts are a great way of INCREASING your fitness.
Although I would personally suggest that the best thing you can do when starting out is to focus on establishing a regular routine of fitness. When you are working out regularly, and have built a good base level of fitness (in as little as a few weeks), then adding HIIT can be an excellent way of increasing it.
HIIT is intense and pushes your body hard, and people will often include just one HIIT workout per week, building other parts of their fitness (eg. endurance) with other styles of workout for the rest of the week. Even very fit people are going to feel tired after HIIT or tabata workouts.
But HIIT shouldn't be any higher impact than the underying activity itself. If your HIIT involves running, then yes, there will be impact. But you can also do intervals with cycling/spinning, ellipticals, swimming, rowing machines, etc.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (14,252)
9,613 12/25/13 12:25 A
I guess HIIT could be for beginners depending on the program. I'm sure a quick Google search could find HIIT programs for beginners. HIIT would definitely be good for people that want to get into shape. From what I understand, it is also great if you are short on time. It's something that you would only do a couple of times a week. The last link provides an example of a HIIT workout that could be done on the treadmill, stationary bike, or an elliptical. So, if you're concerned about HIIT being high impact, you could try doing it on the elliptical or stationary bike.
I don't know if I have ever done anything that I would consider to be high intensity interval training...just intervals. I enjoy doing walk/run intervals, intervals on the rowing machine, and on my bike. I wish I could be more helpful, but I hope I've helped a little.
Pounds lost: 29.1
Fitness Minutes: (52,029)
1,871 12/24/13 2:15 P
I am having a hard time finding good info about this. is hiit for beginners. I am quite out of shape. should I postpone HIIT and tabata for when my body is stronger? is it even suitable for people who are trying to get INTO shape?
my other concern, is that so many aren't really low-impact.
some so-called low-impact workouts hurt my knees. so . . . . . yeah
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