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High Intensity Interval Training Team

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   HIIT 101 


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DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/27/12 6:30 A

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Awesome job! I didn't do anything last evening. emoticon I was exhausted when I got home from work, I even fell asleep on the sofa for about 20 minutes. I always have these grand plans for Thursday evenings as my kids are at my in-laws, my husband takes them there in the afternoon as we both work day shift on Friday so my in-laws watch them. They live an hour from our house and from my work, so it's just easier to take them out Thursday afternoon and then either I pick them up Friday after work (which I'm doing today) or they bring them home for me. Anyway, since I don't have the kids on Thursday's, I always want to take the opportunity to get things done but I usually end up exhausted and don't do much of anything.

For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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4/27/12 12:15 A

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5th HIIT on Stationary Bike
Apr. 26, 2012
Resting Pulse 62

15 min. ~ Callanetics Warm-Ups all leg exercises.
Starting Pulse 71

HIIT: on Stationary Bike
Start Time (ST) 1:25 AM
Eed Time(ET) 1:36 AM
Time 9 minutes

30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
Stopping Pulse: 126

Total Recovery Time : 7 min. 30 sec.
Total Sprint Time : 1 min. 30 sec.
10 minute Callanetic Cool Down Leg Stretches
===================================
Total time including warm-up and cool-down 34 minutes.
It took 20 minutes for my pulse to return to 71.


G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
0
8.9
17.8
26.7
35.6


DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/26/12 9:29 A

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Hi Charlie,

Haha, I'm like you. I plan on writing a quick note and then it turns into a book.

I think my desire to live in the country is I like the simpler, laid back life. There are other things like have open space and being outdoors. For us, we have to drive to park or something. Growing up, the woods were my backyard. I miss that. But I do like being close to a city and have the advantages nearby. That's why I say Lancaster County is the best of both worlds. Rural because of all the Amish and Mennonites, but lots of amentities because of the tourists. That's awesome about all the you and your husband have done with your home. We are do-it-your-selfers too, although we don't know very much. Thankfully my dad is good at that stuff and have helped us out on a few project. The bad thing is that my parents live over 300 miles away, so it's not like he can stop by some evening to help. I would love to buy land and build around here, but because it's so built up, land is at a premium. PA is a big state, but tiny compared to TX!

Yesterday turned out to be a great day for exercising. I got a 1.3 mile walk in at lunch for the Walk @ Lunch thing at work. Then I got a 20 minute HIIT workout on my elliptical after I got home. Well, 10 minutes was warm-up and cool-down and 10 minutes of HIIT. I'm still only able to do 20 seconds of high intensity as my legs start burning. But I made it through. Because of my slow start, I still consider myself a beginner with HIIT, so hopefully I can slowly work my way up to lasting longer at high intensity. Anyway, shortly after my workout, my husband, kids, and I went for a walk. We actually had a sunny day so we wanted to take advantage of the nice weather as we're back to rain again today through the weekend. We walk about 3 miles in an hour and also stopped for dinner before heading home. I was disappointed when I stepped on the scale this morning and I was 3 pounds heavier! I'm thinking the weight gain is from the strength training I've been doing this week and also the increase in water I've been drinking this week as well. I had at least 11 8oz. cups of water yesterday. I may have had more, but I couldn't remember if I counted a couple drinks or not and I'd rather record under than over. I know I read somewhere recently that if you increase your water consumption, your body might hold onto the water longer in the beginning until your body realizes it's staying hydrated constantly and then you suddenly drop a few pounds as your body releases the extra water. I don't know if it's true, but it sounds good to me. I also know my weight tends to fluctuate throughout the week, so while I check on it sometimes during the week, I don't take it as official until my weigh-in day on Tuesday. I'm hoping that on Tuesday I'm back to a more normal # because there is really no reason to gain 3 pounds in a couple days. At least not with my eating and exercising. Anyway, I'm going to try and do another HIIT workout tonight and some leg strength training exercises.

Have a great day!
Hugs,
Kim

For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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4/25/12 5:09 P

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Hi Kim,

It always surprises me when young folks say they want to live in the country. I guess cause I didn't. I wanted the city life but I love it now.

I like your term "Free Exercise", I don't think I've ever heard anyone else put it that way. But, that's cool. For me, I'm much more incline to get my exercise while accomplishing something.

I have had plenty of that from working along side my husband building our 2200 sq. ft. house, 30 x 50 shop. We also put in the drive, water line and all the fencing with our own hands. It took us a year to get the house ready to move into so we lived in one end of the shop (we call the bunkhouse) for that year. We're still always doing something like screening in the porch but it is finished. You would think I would be skinny as a rail from all that but, no such luck. We saved thousands of dollars by doing it all our selves. We did pay a pro to come in to tape a texture and had help with putting the decking and metal on the roof and of course we had the cement poured by pros. Our nephew is a master electrician who did our electrical free.

There was nothing on this land until we bought it. We are not builders, we just learned as we went. But, we had worked on our own homes over the years that we owned before. If I had to say what the hardest thing for me to do, it would have to be sweating the copper pipe. But, I did it and only had one leak, so I had to redo that joint. I love to design so, I drew our house plans and we built from those plans. So, you and your husband might think about building your self. The only payment we have is on our land. The money we made off the sale of our old house paid for this one.

Okay, I was going to write a quick note and post my exercise and I have talked my fool head off. People are going to wonder about us, writing these books. I only did 30 second sprints this time.

Wed. Apr. 25, 2012 EXERCISES
4th HIIT on Stationary Bike
Resting Pulse 62
16 min. ~ Callanetics Warm-Ups to all 400 stomach crunches.
Starting Pulse 82

HIIT: on Stationary Bike
Start Time (ST) 11:16 AM
Eed Time (ET) 11:27 AM

90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
30 second sprint
90 second recovery
Stopping Pulse: 120

Total Sprint Time : 2 min. 30 sec.
Total Recovery Time : 9 min.
10 minute Callanetic Cool Down Leg Stretches
It took 20 minutes for my pulse to return to Resting Pulse 62.
Then I completed my Callanetics!

Week One 4/22 ~ 4/28 :
~~~~~~~~~~~~~~~~~
[ ] Sun. Walk (20 min./1 mi.) & HIIT/ S. Bike (12 to 15 min.) *Everyday!
[X] Mon. Walk & HIIT/ S. Bike & Weight Lifting/Upper Body (30 min.)
[X] Tue. Walk & HIIT/ S. Bike
[X] Wed. HIIT/ S. Bike & Callanetics (60 min.)
[ ] Thur. Walk & HIIT/S. Bike
[ ] Fri. Walk & HIIT/ S. Bike & Weight Lifting/ Lower Body (30 min.)
[ ] Sat. Walk & HIIT/ S. Bike

Hugs,
Charlie

Edited by: CHARLIE-B at: 4/25/2012 (19:59)
G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
0
8.9
17.8
26.7
35.6


DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/25/12 7:41 A

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Hi Charlie,
Yep, things can be quite busy some days. I often wonder what I was busy with before kids.

I'm envious that you live out in the country. I grew up in a very rural area and miss it a lot. My husband grew up in Lancaster County, PA (with all the Amish), which is not too far from where we live now. Whenever we get to a point to sell out house and move, we hope to move out that direction. I love it out there because you get the best of both worlds, lots of country living with all the Amish and Mennonite farms, but a lot of businesses and only about 1.5 hours from Philly, so if you ever want to go into the city, it's not too far. Where I grew up, we weren't close to any major cities (Buffalo, NY was 2 hours away and Pittsburgh, PA 3 hours), so there wasn't much around. Another reason I want to move out that direction is we can get more house and more land for less money. It's so expensive where I live now to buy a home, and much less land. The price my husband and I paid for our 1090 sq. ft. house on 0.3 acres 7.5 years ago is the same my friend from high school paid for a huge farm house, 5 stall barn (for her horses) and 33 acres of land that she and her husband bought in the area we grew up, around the same time as we bought our house! Such a huge difference in cost of living. Although the job market in that area is very limited. I'd have a hard time finding a job and my husband would have to change careers. He's an EMT and there really aren't any career EMT jobs where I grew up, it's mostly volunteers.

Don't you love "free" exercising, like using your weed eater?? That's what I call getting exercising in doing something that either needs to be done or you enjoy doing. My husband refuses to buy a riding mower or a snow blower because he can get a better workout with a push mower or shovel. I enjoy gardening and have lots of flower beds and a veggie garden. I enjoy doing all that work and love the free workout I get when I take care of all my gardening stuff, especially the weekend I do all the planting. I used to help out on my one friend's dairy farm a lot when I was in high school. Of course then, I didn't appreciate the "free" exercise because I didn't really need it. But I did enjoy my free meal afterward which often included fresh milk, eggs, and/or chicken! I'm also the type who parks at the far end of the parking lot or takes the stairs instead of the elevator because it's free exercise. I work on the 2nd floor of a 2 story building and my one friend always comments because I don't use the elevator near us, I always take the stairs. For one thing, the elevator is soooo slow. And whenever she questions me, I always tell her free exercise! I've always had that attitude and hope to continue being that way as long as I can. I can't tell you how many times my husband and I have gotten comments from people saying they can't believe we walk that far to the Y when we tell them where we live in comparison to the Y. It's all walking through residential neighborhoods and for the most part, it's pretty flat terrain. When we tell them it's only 1 mile, people say "Wow, you really walk that far?!" Since when has 1 mile become "so far"? On a weekend, it's not unusual for us to do a 5 or so mile walk. I'm glad we both enjoy and want to do it. My husband's parents are both very overweight and have lots of health issues. They can't do much as a result. I don't ever want to be like them, it's unfortunate. They're only in their early 60s and can hardly do anything because of their weight and health problems. Then I look at my own parents who are a few years older, but in decent health and good shape and how much more they can do in comparison. My mom even has rheumatoid arthritis, which she takes care of through mostly diet and exercise and she can do so much more than my in-laws. My husband and I want to still be able to things as we get older, so we try our best to continually be active now.

Well, lastly, I wanted to mention that I got an upper body workout in last evening. I did 60 pushups through my 100 pushup challenge I've been working on. And no, not 60 at once. It's set-up that right now I do 10-12 pushups with about a 90 second break in-between. I'm about halfway through and when I get to the end, I'm supposed to be able to do 100 pushups in a row. I think I started out doing 3-5 push-ups with a 30 second break. I'm skeptical, but I'm doing more that when I started, so I am progressing. I also did some upper body strength exercises with my free weights. Today after I get home from work, I'm hoping to do my HIIT workout. My husband doesn't work today or tonight, so I'm really looking forward to family time together too. I will also get a walk in during lunch today. My company's insurance provider does a National Walk @ Lunch day every year that they sponsor and my company always does it. We walk through our business complex during the lunch hour and then get a snack or something at the end. I hope I find someone to walk with, most of my group doesn't get involved in company activities and most of my female friends at work are pregnant right now, one is due in 1 week, so I'm not sure if any of them are walking. Oh well, I'm sure I'll find someone to talk to. I've worked here almost 8 years so I know a lot of people. And the free workout is what I'm interested in.

Have fun working on your screened in porch!

Hugs,
Kim


For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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Posts: 5,189
4/24/12 4:25 P

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Boy Kim, you do have a busy life. It's amazing that you get any time for your self. But, I think it's great that you can walk to the Y. I live in the country and don't have any thing close enough to walk there and back. One of the perks of city life.

That trip sounded terrible. It's a good thing you were young. I have had trips like that when I was young too. But, never again. We're smarter than that now, right!

I got in plenty of exercise yesterday. We have one of those gas weed eaters that you push to cut brush and weeds. I spent about 2 hours up by the road weed eating along the fence line (about 150 feet) of one side of the drive, around about 10 trees, bush and the gate. So I'm counting that as my HIIT for yesterday and maybe today. My heart was beating pretty good and sweating a lot. It also got my allergy's going crazy again. Besides I'm painting boards for our screened in porch that we're building today. Nothing on Sun. There is never ending work on a farm/ranch but I am still determined to do these exercises.

Week One 4/22 ~ 4/28 :
~~~~~~~~~~~~~~~~~
[ ] Sun. Walk (20 min./1 mi.) & HIIT/ S. Bike (12 to 15 min.) *Everyday!
[X] Mon. Walk & HIIT/ S. Bike & Weight Lifting/Upper Body (30 min.)
[X] Tue. Walk & HIIT/ S. Bike
[ ] Wed. Walk & HIIT/ S. Bike & Callanetics (60 min.)
[ ] Thur. Walk & HIIT/S. Bike
[ ] Fri. Walk & HIIT/ S. Bike & Weight Lifting/ Lower Body (30 min.)
[ ] Sat. Walk & HIIT/ S. Bike

Hugs,
Charlie

G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
0
8.9
17.8
26.7
35.6


DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/24/12 2:07 P

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Hi Charlie,
Thanks for getting back to me! I'm still battling my head cold, but I'm doing much better than I was last Thursday. I ended up calling off work on Friday and spent most of the weekend just taking it easy and trying to get better. Unfortunately I didn't get any workouts in until last evening, but surprisingly, I seemed to only gain a half pound when I checked my weight yesterday morning and then this morning after my HIIT workout last night, I was a pound lighter than a week ago! Woo-hoo!

I did not know that was the name of the river bordering TX and OK, nor do I know where your town is, but I did look it up on a map. The closest I've probably been to your town is driving from Texarkana to Dallas, which 2 of the times I visited TX, I drove from PA. Talk about a LONG car ride. The 2nd time I drove there, I was stuck in a pick-up truck with 3 other adults, a 3 month old baby who cried constantly and the truck was full of wedding presents for my friends I was staying with. Let's just say, I was stuck in the backseat with the baby and my one friend while my other friend (the bride) was in front of me and even though she's less than 5 feet tall, she had her seat all the way back because she had tons of stuff on the floor in front of her. I'm tall and long-legged, around 5'8" or 5'9". That was not a fun ride that many hours squashed in a truck with everything. The only good thing about the crying baby is that she drowned out my friend and her new husband who bickered almost the whole way down to TX. Let's just say, they are no longer married.

That's a pretty good schedule you have set up. I usually just wing it for my work-outs, although I do sorta plan it out in my head. Between work, 2 kids and my husband, it tends to be difficult to get a set schedule. My husband and I don't use day care as his job is flexible, although he doesn't have set hours, so his work schedule can be different week to week. At this point my plan for this week looks like:

Sun: Nothing....I was still sick
Mon: 20 min HIIT/elliptical (Got 18 minutes in)
Tues: walk 2.6 miles / weight lift
....probably won't walk because even though a week ago our temps were 90, today their only in the low 50s and will be low 40s by this evening. My boys have swim classes tonight and the Y is about a mile from our house, so we usually try to walk that mile to swimming and then about 1.6 miles home (add a little extra to get more distance in). But with the chilly weather, we probably won't walk, especially with 2 little kids. But I do hope to get some strength training in after the kids get to bed.
Wednesday: 20 min HIIT/ellip. (I hope)
Thursday: 20 min HIIT/ellip. and strength training
Friday: Probably rest....long day for me as my in-laws watch our kids on Friday as we both work day shift on Friday. I have to drive an hour out to their house to get my kids from work and then an hour to hour and a half drive home. LONG day! And I get home around the same time my husband leaves his work, if he can leave on time, and I will need to figure out dinner for all of us before the kids go to bed. Sometimes I feed the kids right away so after my husband gets home, he can play with them until they go to bed. Then we eat our dinner and hang our before going to be exhausted.

Saturday: 20 min HIIT/ellip....depends on what we're doing this day.

So that's my crazy schedule and I usually have something like that set up, depending on what all I have going on all week.

Also, I got your sparkgoodie with your message. Thanks so much and thank you for the website. I will have to check it out!

Hugs,
Kim

For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
182
169
156
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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Posts: 5,189
4/23/12 9:30 A

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Hi Kim,

Sorry you are not feeling well. I guess it's that time of the year we all share our germs and it makes it hard to get over colds. Allergy's are my problem this time of year.

Do you know where the Big Red (Red River) is? It's the river that borders Texas and Oklahoma. Well I live 10 miles south of the Big Red and about 50 miles slightly NE. of Dallas, just out side of Bonham. I have lived all over Texas over the years and other states too. My daddy, husband and I, all worked in the oil field industry and that means travel with the job. I was born about 60 miles west of Fort Worth in Stephenville, as were my mother and grandmother. As far as I know I'm forth or firth generation Texan. My great grandparents lived down around San Antonio. All Texan's families I know came here from the eastern states. Thanks for asking, Kim.

This past week has not been a good workout week for me. The allergy's! So, I hope we can both do better this week. It's the getting started that's tough for me!

Here's my plan:
~~~~~~~~~~~~~~
Sun. Walk (20 min./1 mi.) & HIIT/ S. Bike (12 to 15 min.) *Everyday!
Mon. Walk & HIIT/ S. Bike & Weight Lifting/Upper Body (30 min.)
Tue. Walk & HIIT/ S. Bike
Wed. Walk & HIIT/ S. Bike & Callanetics (60 min.)
Thur. Walk & HIIT/S. Bike
Fri. Walk & HIIT/ S. Bike & Weight Lifting/ Lower Body (30 min.)
Sat. Walk & HIIT/ S. Bike

I like to look at it as only 20 to 30 minutes of exercise (just to get me started) but I usually end up with more time.

Hugs,
Charlie

G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
0
8.9
17.8
26.7
35.6


DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/19/12 7:47 P

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Hi Charlie,
My name is Kim, by the way. I know, I don't post it on here very often.

Haven't had a chance to figure out the monitor yet. I've been down with a crappy head cold this week, bleh! Went to bed early last night and am probably going to bed very shortly even though it's only 7:30 here. I'm debating on whether to go to work tomorrow or not. I don't feel as bad in the morning, but throughout the day, I continue to feel worse. Hate being sick. And I have a feeling with my lack of doing anything the past couple days, I probably gained back a couple pounds. Why is it when things start to go good, something always happens? Oh well, just taking care of myself and I can hopefully be back to normal quickly.

Sounds like you are doing really great with your workouts. Keep it up. I understand what you mean with your slow metabolism. I miss mine from my teen years when I used to be able to eat whatever I wanted and all was good. I do need to get more strength training into my workout. I'm always reading about how important and essential it is, but I don't seem to get those workouts in as well as cardio workouts. I do have some free weights at home, so I hope to get to using them more.

I hope you don't mind me asking, but whereabouts in TX do you live. You can private message me if you don't want to post here. I was just asking because even though I have lived in PA all my life, I've actually been to TX 4 times and even spent 3 months there. I visit Dallas/Ft. Worth the summer before my senior year of HS and then again when I was in college. I also lived with friends in the military for 3 months, in Killeen, just outside of Ft. Hood. And I visited another friend once who had lived in Houston for a few years. While living in Killeen, I visited Austin and San Antonio, which SA was one of my favorite cities I've ever been to. I really enjoyed the Riverwalk. I live outside of Philly now, although I grew up in the opposite corner of the state near Lake Erie.....which Philly is probably one of my least favorite cities I've ever been too. I'd love to come back to see more of TX sometime. I actually have family down there, although I don't know any of them. My great grandfather went to Austin for a few years and met a woman and they married. Then he brought her back to PA to visit and she loved it so much they stayed. Although it must have been summertime, because if he'd brought her back in the dead of winter, she probably would have left after a couple days of freezing cold temps and tons of snow. We do have a picture of her and a bunch of family from down there, it's pretty cool. And there's another picture of her holding a rifle, sitting on a horse, kinda like an Annie Oakley. I love that picture of her.

Anyway, thanks for checking up on me! Take care.

Hugs,
Kim

Edited by: DRAGONFLY02 at: 4/19/2012 (19:48)
For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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4/19/12 6:49 P

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Hi DRAG,

Did you get your monitor figured out? Your probably in a lot better shape than me. I'm not sure I'm doing any of this right. I am sure I'm not pushing myself as much as you are. I don't have an elliptical so I just walk about a mile to warm-up at first, at a stroll and look at my watch pedometer and then walk a littler faster with each step. When I sprint it's as fast as I can go, which I'm sure it's slow to most people. But for me it works for a sprint. Then I come back and get on my stationary bike and go for 12 minutes, sprinting every 90 seconds for the 45. That doesn't take very long but I'm sweating more than I do when I walk 3 miles in an hour.

I'm sure you are doing fine. In another week or so you will be getting use to it and you will start thinking about sprinting for 25 or 30 seconds. The proof will be in the weight we lose. We weigh about the same now but, I'm 5' 5" and I think I read that your 5' 8.5". On Mon. & Tue. I was at 160.8 and now I'm at 162.6. I think you will lose faster because of my real slow metabolism and my history over the last 4 years.

I guess you and I will learn things as we go along. We can't hurt anything and we will be in better shape if nothing else!

Hugs,
Charlie

Oh, I didn't do my HIIT today. I decided to work on my metabolism by doing weight training. So I worked out on my Bowflex for an hour.


G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
0
8.9
17.8
26.7
35.6


DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/18/12 3:03 P

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Charlie, great job on your 3rd HIIT. I just got a heart rate monitor on Monday. I tried it out some with a long walk and then a quick HIIT on my elliptical. I plan on doing another workout tomorrow, which I will have more time and freedom (kids at my in-laws and husband at work) to figure out the monitor and hopefully know that I'm getting a good workout in. And hitting the correct heart rate levels. I'm also new to HIIT and learning things as I go along. I'm impressed by your 45 second sprints. I'm dying at 20 seconds on my elliptical and I thought I was in fairly decent shape. Bat last Thursday I was at 164.5 and even with imperfect eating over the weekend and no major cardio except my HIIT session on Monday, I was down to 163 yesterday morning. Made me happy.

So far, I've had Valkyria (one of the team leaders) answer a question I posted, but I don't think I heard anything from any of the other 2 leaders.

Also here is a website I've been checking out if you're interested:
www.intervaltraining.net/hiit.html

For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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CHARLIE-B
CHARLIE-B's Photo SparkPoints: (37,237)
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4/18/12 2:42 P

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DRAGONFLY02 I wish it were a little more active too! I don't think there are any active leaders here. I hope I'm wrong! I live in north Tx and we're just starting to have warmer weather here too. I love the summer but, it can go over board here.

ROBINS-NEST you did help me, although I don't know how to tell the speed I'm walking or riding my Stat. bike but, this is how I posted mine in my Fitness Tracker notes. I'm new to HIIT and need advise.

3rd HIIT on Stationary Bike

Apr. 17, 2012
Resting Pulse 62

30 min. ~ Walking Warm-Up 1 mile & 29 tenths
Starting Pulse 93

HIIT: on Stationary Bike
Start Time (ST) 11:24 AM
Eed Time(ET) 11:36 AM
Time 12 minutes

ST: 11:24 AM
90 second recovery
45 second sprint
90 second recovery
45 second sprint
90 second recovery
45 second sprint
90 second recovery
45 second sprint
90 second recovery
45 second sprint
90 second recovery
45 second sprint
ET: 11:36 AM
Stopping Pulse: 116

10 minute Cool Down Stretches
It took 20 minutes for my pulse to return to 62.
4/17/2012

G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


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DRAGONFLY02
DRAGONFLY02's Photo Posts: 1,097
4/12/12 7:18 A

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Hi everyone! New to this team and I wish it were a little more active, so I thought I'd post a comment and see how everyone is doing so far this week. I've only gotten in 1 HIIT workout for 20 minutes on Monday. I hope to get another one in tonight. Looking forward to this weekend too. Temperatures in my area are supposed to hit 80 Sunday and Monday!! I'm so excited for some nice weather again.

For Fall 2012 5% Challenge Team: EST


 current weight: 155.0 
 
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ROBINS-NEST
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3/5/12 7:42 P

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So Glad I Found The HIIT Team!

What I do (my version of HiiT might not be close to correct or what you do) is ...

Stretch
walk on treadmill for 1 to 2 minutes at 3.5
run 5.0 for 2 to 3 minutes
walk 3.0 for 1
walk 3.8 for 1 or 2
run 5.0 for 1 or 2
run 6.0 for 1
walk 3.0 for 1
walk 3.8 for 1
run 5.0 for 1 or 2
walk at a slow pace for 2-5 minutes
stretch

But I have ADHD so I often change it up a bit and go faster than 6.0 and creep at 2.0 or I will switch from the treadmill to the stairmaster to the bike...not necessarily in that order. I always use the heartrate monitor to guide my training.

Hope this helps someone! emoticon

Doing it again! See my other SP forkitless.

Romans 12: 1-2 "Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will."


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JESSICA2140
JESSICA2140's Photo Posts: 909
9/16/11 3:09 P

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Nice!! Thank you WSM!!

Jessica

"Unless someone like you cares a whole awful lot, nothing is going to get better...it's not!"
--Dr. Seuss

"The destiny of man is in his own soul"
--Herodotus

"Freedom is just another word for nothing left to lose"
--Janis Joplin



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WOLFSPIRITMOM
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9/15/11 6:20 A

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You should go down to where you are not panting, where you are breathing almost naturally. I go up to about 153 and come done to about 110 or so. The more you do it the faster it will come back down.

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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JESSICA2140
JESSICA2140's Photo Posts: 909
9/14/11 10:12 P

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How low do you guys try to get your pulse down between intervals? I've been doing a 30 min warm up, 1min high, 2 minutes low, 6 reps, followed by 15 min cool down on the elliptical. I generally get up to 155-160 on the highs, and get it back down to low 140's on the lows...it "feels good" to do it that way, but I'm unsure if it's correct...

Jessica

"Unless someone like you cares a whole awful lot, nothing is going to get better...it's not!"
--Dr. Seuss

"The destiny of man is in his own soul"
--Herodotus

"Freedom is just another word for nothing left to lose"
--Janis Joplin



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WOLFSPIRITMOM
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8/25/11 1:00 P

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That's similar to what I do but I don't time the recovery, just when my pulse comes down.

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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PETALIA
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8/25/11 11:49 A

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Hmm... I have some variations on the HIIT theme. A frequent one for me is 2-5 minute warm-up; 30 second sprint as fast as I can (often on a recumbent stationary bike or elliptical); 90 second recovery; 30 second sprint; 90 second recovery...I do a total of 8 - 30 second sprints. At the end, I do a 2-5 minute cool down. I have some longer routines. One for the elliptical involves intervals of various minutes, various resistances, various revolutions per minute, holding on and no hands, feet moving forwards and backwards. I don't know if it would be called a true HIIT, but it is an exciting interval workout and taxing!



WOLFSPIRITMOM
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8/24/11 6:14 A

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That sounds like fun!

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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DIANNEJOYCE1
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8/23/11 1:48 P

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I like how HIIT works into your lifestyle. I go over to my church where some ladies and I have a large garden plot. I do deep watering each individual plant. Place the water, racewalk like a madwoman around the church parking lot until I'm panting, and recover as I move the hose to the next plant. Repeat. Happy plants, healthy me. emoticon
Dianneemoticonemoticonemoticon

Dianne
"Be always at war with your vices, at peace with your neighbor, and let each New Year find you a better man."
Benjamin Franklin
Whatever you do, in word or deed, do everything in the name of the Lord Jesus. Colossians 3:17

Phil. 4:13

Never let go of God!

Evil always looks stronger than good. And it never is.
Rev. Geo. M Acker

Here I Stand. Help Me, God!
Martin Luther


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WOLFSPIRITMOM
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8/21/11 8:31 A

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HIgh Intensity if you are doing cardio shouldn't last more than 12-14 minutes. You are raising your heart rate and then lowering it down for a maximum of 5 reps. How fit you are will gauge how you structure it, as far as how fast you can go and for how long and how long you have to rest in between to get your heart rate down. Hope that clarifies a bit.

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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YOU_CALIBAN
YOU_CALIBAN's Photo SparkPoints: (7,482)
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8/21/11 6:31 A

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Wolfmother, do you mean that your entire HIIT session lasts for 14 minutes?

23:15 5k
Longest run: 14.9 mi


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WOLFSPIRITMOM
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7/31/11 12:09 P

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HIIT is all about speed. Speed during exercises - it's intense. Speed during workouts - usually they last less than 20 minutes and speed for results - an hiit workout will lose up to 9 times more fat than a similar cardio workout. It is mostly used for individuals trying to lose weight but the rate at which it can make you fitter makes it valuable for all types of exercise. It has a number of distinct goals and differences which make it unique.

from http://www.intervaltraining.net/hiit.html

I get mine done in about 14 minutes.

Edited by: WOLFSPIRITMOM at: 7/31/2011 (12:09)
CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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CHRIS3215
CHRIS3215's Photo Posts: 13,113
6/8/11 8:28 A

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Thanks for the web site on HIIT, i love it every other day I blast it out in running on my treadmill,AWESOME feel I get my body loves the challenge!!

"NO one will do it for you but you" Believe in yourself & NEVER give up!!.. YOU CAN MAKE IT HAPPEN!!


SAPPHIRE983
SAPPHIRE983's Photo Posts: 2,882
4/30/11 6:14 P

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HIIT - High Intensity Interval Training www.intervaltraining.net/hiit.html

Or I posted a blog on some suggestions: Fire Up Your Burn with Interval Training! www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3807027


Hope that helps =) It looks like you did it right riding your bike. It basically is just bursts of intense high speed for 30-60 seconds and then slower to moderate for a minute or two times 8 to 12 times.

Amanda

"Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them; every day begin the task anew."


 current weight: 150.0 
 
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POLLKAT
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4/27/10 12:41 P

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Hi. New to HIIT. Have been reading up on it trying to get a feel for what to do and what not to do. I was trying to work it into my stationery bike and was wondering if I understand the basics. I rode my bike for 30 minutes. The bike's speedometer is broken so I don't have the mph that I was actually going, but I rode at a slow to moderate pace for two minutes and for one minute I peddled as fast as I could, then I slowed for two minutes and repeated the pattern with 2 min. of slow/moderate to 1 min. vigorous. By the end of each minute I could really feel the burn in my legs so assumed I was doing this correctly. Is this an effective workout? thanks for any tips you can offer.

~~Kathy~~
www.kpollick.bravehost.com

Start: 183
Goal: 115

Mo. Mini Goal Actual
03/29/10 179 ---- 174
04/26 171 ---- 167.5
05/31 161 ---- 158.5
06/28 153 ---- 153.5
07/26 145 ---- 149.5
08/30 135 ---- 146.0
09/27 127 ---- 147.0
10/31 117 ---- 145.5
11/29 ---- 141.0
Blew It Big Time, Back to Square One.
04/19/12 -----------


 current weight: 175.5 
 
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LORIVJOHNSON
LORIVJOHNSON's Photo Posts: 8
2/21/10 3:28 P

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I found a free download on iTunes called Motion Traxx. They have a workout that they created for Fitness Magazine's, "You Can Do It: Lose 10 Lbs." (episodes 26, 27 & 28). You can also go to their website motiontraxx.com. It is very helpful, especially since I am new to this!


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TFLOWERTY
TFLOWERTY's Photo Posts: 894
1/18/10 11:47 A

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New to the team but not to HIIT. I was wondering if any one has a good HIIT mp3? I found this one but I can't download it to my mp3 player. It's only 4 min. long but it's good if your taking your workouts outside of the gym because you don't have to keep looking at your watch or a timer. HIIT me up if you have any good links or other sources....



T


www.hiitsource.com/files/HIIT.mp3

Edited by: TFLOWERTY at: 1/18/2010 (11:48)
Just when the caterpillar thought her life was over she turned into a butterfly

Proverb


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CUTIEFUL024
CUTIEFUL024's Photo Posts: 478
7/17/09 5:06 P

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Fitforlife.. WOW that looks REALLY intense. Running for the whole time? WHEW. You must have some great endurance already. Perhaps Ill try that one once my endurance comes up a bit.

.::*I AM: Two of the most powerful words; for what you put after them shapes your reality*::.

Heather Herindeen
NPC Bikini Fitness Competitor and Fitness Model
Find me on facebook! www.facebook.com/heatherherindeen




CRAFTSNUT
CRAFTSNUT's Photo Posts: 310
6/26/09 8:59 P

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I finished HIIT week 1 yesterday. I am going to start week 2 running training tomorrow.


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COOPSM
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6/25/09 8:24 P

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This looks like a great workout...I may have to check it out...

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown




FITFORLIFE22
FITFORLIFE22's Photo Posts: 147
6/25/09 4:36 P

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Here is a killer fat-burning treadmill HIIT routine:

Minute 1: 6 mph
Minute 2: 7 mph
Minute 3: 6 mph
Minute 4: 7 mph
Minute 5: 6 mph
Minute 6: 7 mph
Minute 7: 6 mph
Minute 8: 7 pmh
Minute 9: 6 mph
Minute 10: 7 mph
Minute 11: 6 mph
Minute 12: 8 mph
Minute 13: 6 mph
Minute 14: 8 mph
Minute 15: 6 mph
Minute 16: 8 mph
Minute 17: 6 mph
Minute 18: 8 mph
Minute 19: 6 mph
Minute 20: 8 mph

I do this 4 times a week...and after this 20 minute session I run for another 15 minutes at 6 mph and another 10 minutes walking at 15% incline emoticon

"That which we persist in doing becomes easier for us to do. Not that the nature of the thing itself has changed, but that our power to do it is increased."

-Louis L'amour


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PONDERFUL
PONDERFUL's Photo Posts: 540
5/25/09 10:32 A

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Hi Everybody:
I did 30 minute HIIT on the elliptical today. Kept it really simple: 1 minute as fast as I could go, 2 minutes at a maintenance level. I will work with resistance the next time I do it, but it was FUN.

Happy memorial day.

Michele

Goal Weight 165

One step at a time,
One day at a time,
One pound at a time.


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SASSINAK68
Posts: 13
4/2/08 10:43 A

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HIT workouts for my treadmill would be very helpful if anyone has them. Ellipticals kill my knee (car accident...)


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STEVIEBEE569
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3/10/08 9:26 P

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I did my HIIT today and can you say Whew! emoticon That was a great workout!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 132.0 
 
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STEVIEBEE569
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3/9/08 11:53 P

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I will be trying a HIIT on the elliptical starting tomorrow. CHUBBYBUNNY, I like your example. I am going to make an attempt to try it! Wish me luck!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 132.0 
 
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CHUBBYBUNNY317
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3/4/08 7:28 P

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Hi everyone, I did my first HIIT on the elliptical tonight and I wanted to get some experts' opinion on it...

4 min resistance 2, speed 8
1 min resistance 8, speed 10.7
3 min resistance 4, speed 8.5
1 min resistance 8, speed 10.7
3 min resistance 4, speed 8.5
1 min resistance 8, speed 10.7
3 min resistance 4, speed 8.5
1 min resistance 8, speed 10.7
3 min resistance 4, speed 8.5
1 min resistance 8, speed 10.7
3 min resistance 4, speed 8.5
6 min resistance 2, speed 8

Hopefully that copied and pasted ok! HIIT was fun, it actually made my workout go by quicker. I think I'll try doing it a couple times a week now! please let me know if you have any suggestions for the workout I posted. Thanks!


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COOPSM
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3/3/08 1:58 P

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Can someone give me an idea of what they do on the treadmill or elliptical for HIIT?

Thanks

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown




JENKIBS
JENKIBS's Photo Posts: 36
8/17/07 12:14 A

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Hey Everybody-

I've been looking around cyberspace and come upon a few cool links.

This one's my favorite. I think it's very informative and also gives a little about nutrition.

http://www.bodybuilding.com/fun/wotw40.htm

ps. I HIIT the stairmaster yesterday...ouch! good stuff. :)emoticon

Edited by: JENKIBS at: 8/17/2007 (00:14)
"Dance like nobody's watching; love like you've never been hurt. Sing like nobody's listening; live like it's heaven on earth" - Mark Twain


 
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MONICA_W
MONICA_W's Photo Posts: 7,607
5/21/07 9:28 P

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Since you posted that message, you probably already joined the team. I think you need to be a member of the team to post on its boards. What did you need help with?


A healthy, balanced lifestyle is a continual process of climbing back onto that slippery proverbial wagon. Giving up isn't an option.

No one can go back in time and make a brand new start, but anyone can start from now and make a brand new ending.


 current weight: 164.8 
 
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CRASYGAMBLER
Posts: 565
5/21/07 8:20 P

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do i belong to this team already? if not I dont no how to join I guess Ineed some help

starteing weight 160 goal weight120 current weight149


 
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ALDANA
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5/14/07 11:20 A

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Definitely! I will copy paste them all into one thread and let everyone know.

Aldana

Dream yourself a dream come true...
******************
28 y.o. / 5'' 7"
SW 230 - Jan 3, 06
CW 185 - Aug 24, 08
GW 150 - TBA


 current weight: 184.0 
 
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MLEBLANC
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5/14/07 10:41 A

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Aldana:

Maybe we should create a thread just for the links to articles. That way everything can be together.

Start date weight 8/2/06: 154
Current weight: 136.5

Spark Teams:
21 Day Challenge

High Intensity Interval Training

Crazy About Cardio

Healthier Fitting Lifestyle



 current weight: 139.5 
 
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ALDANA
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5/12/07 10:36 P

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Hey thanks for the links Monica!! I will certainly check teen body building! lol

Aldi

Dream yourself a dream come true...
******************
28 y.o. / 5'' 7"
SW 230 - Jan 3, 06
CW 185 - Aug 24, 08
GW 150 - TBA


 current weight: 184.0 
 
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MONICA_W
MONICA_W's Photo Posts: 7,607
5/12/07 10:16 P

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Here's a couple other links about interval training (the first has lots of info on strength training too, if you browse around).

http://www.stumptuous.com/cms/displayarticle.php?aid=32

http://www.musclemedia.com/training/hiit.asp

http://www.teenbodybuilding.com/justin6.htm
(Yeah, yeah, I know it's on a "Teen body building" website, lol... but the info's there!)

http://www.dolfzine.com/page477.htm

http://www.dolfzine.com/page679.htm

(I haven't completely checked out these websites, so no promises on the quality of the information or journalistic presentation in these articles.)


A healthy, balanced lifestyle is a continual process of climbing back onto that slippery proverbial wagon. Giving up isn't an option.

No one can go back in time and make a brand new start, but anyone can start from now and make a brand new ending.


 current weight: 164.8 
 
165
163.25
161.5
159.75
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MLEBLANC
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5/9/07 12:06 P

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I try to be on top of everything that sometimes I don't check everything out before I post on the threads. Good article and good you posted other links.

Start date weight 8/2/06: 154
Current weight: 136.5

Spark Teams:
21 Day Challenge

High Intensity Interval Training

Crazy About Cardio

Healthier Fitting Lifestyle



 current weight: 139.5 
 
144
140
136
132
128


ALDANA
ALDANA's Photo Posts: 4,981
5/9/07 12:03 P

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Haha! no prob Michelle!

I should add that stretching out after HIIT is a MUST since HITTing is very intense on the muscles.

Aldana

Dream yourself a dream come true...
******************
28 y.o. / 5'' 7"
SW 230 - Jan 3, 06
CW 185 - Aug 24, 08
GW 150 - TBA


 current weight: 184.0 
 
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MLEBLANC
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5/9/07 8:51 A

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So you did make it a thread on our team's page. My bad, LOL!

Start date weight 8/2/06: 154
Current weight: 136.5

Spark Teams:
21 Day Challenge

High Intensity Interval Training

Crazy About Cardio

Healthier Fitting Lifestyle



 current weight: 139.5 
 
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ALDANA
ALDANA's Photo Posts: 4,981
5/8/07 8:52 P

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High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. According to a study HIIT increases the RMR (resting metabolic rate) for the following 24 hours due to EPOC (Excess post-exercise oxygen consumption), and may improve VO2 max. Traditionally, long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

For more information please visit the following links:
http://www.davedraper.com/hiit-cardio-training.html
http://www.hiitsource.com/
http://www.exrx.net/FatLoss/HIITvsET.html

If you have any question in this regards, please let Michelle or I know about it, we will try to do our best and answer them.

Aldana

Dream yourself a dream come true...
******************
28 y.o. / 5'' 7"
SW 230 - Jan 3, 06
CW 185 - Aug 24, 08
GW 150 - TBA


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