High intensity interval training is not new. Perhaps as a weight loss method but not to athletes. I remember my high school swim team coach clear back in the late 70's, don't laugh ;) having us do sprints. We would do sets of 20 or 30, 100 yard sprints on the two minute mark. That means we would sprint for about 1min and 5 to 20 seconds depending on how fast we were and then have 55 to 40 seconds rest. Then turn around and do it again until we completed 20 or 30 sprints. It is a killer workout. It develops both quick sprint speed as well as cardio endurance at the same time. I am sure people that run track would also have experience with high intensity interval training.
I am starting a HIIT class in 2 weeks. Currently in a personal fittness challenge class that has some similarities to HIIT but not the intensity level. It is interesting that someone mentioned football players because our instructor played football in college and he is really into to the explosive burst of exercise. Can't wait to start!
9/28/2012 9:03:11 AM
I saved this article and thank you Sparkers for the great advice.
I love HIT and have been able to indulge in it after losing quite a few pounds from my starting weight. I love it so much my hubby has to restrain me from overdoing it; I get a high shortly after I stop. But even with warmups and lots of careful post-exercise stretching, I hurt just about everywhere after every session. Sore, tender muscles, crunchy knees, tight calves and lower back, everything. But I keep doing it!
7/19/2012 7:38:12 PM
HIIT is the best if you are in good health and able. Ask your Doc first. I like the 8 week HIIT routine. Every 2 weeks you up it
Week 1-2 15 seconds: High-Intensity Exercise 60 seconds: Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 15-second high-intensity blast.
Week 3-4 30 seconds: High-Intensity Exercise 60 seconds: Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 15-second high-intensity blast.
Week 5-6 30 seconds: High-Intensity Exercise 30 seconds: Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 15-second high-intensity blast.
Week 7-8 30 seconds: High-Intensity Exercise 15 seconds: Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 15-second high-intensity blast.
You will get better results and spend less time working out.
I find that Interval training is a godsend. I hate working out but I have been doing it 3 times a week for 3 weeks and I have lost inches around my waist and hips. And it makes so much sense. Think about football players or basketball players. They are constantly running and then stopping, running then stopping. They are constantly on the HIIT during games and practice. It also helps with time management for exercise.
I've been practicing High Intensity Interval Training for 2 years now. I love it. Being in the anaerobic zone is not like anything else. Something other happens in long distance running. This is different. It does wonderful things for the metabolism and one needs less time to practice it than regular cardio. I hanker after life in the anaerobic zone now!
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