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!
I do cardio on a treadmill that has an "interval" setting which varies the degree of incline. I walk at 2.5 mph at inclines of 2% up to 6.5%, 3-4 minutes at each incline, dropping to zero between the varying levels. My heart rate builds up to anerobic by the time I am at the highest incline. According to my Polar heart rate monitor, I am burning about 600 calories per 48 minutes. I do like it very much! I am almost 70 and struggling to lose 50 pounds. I am wondering tho, if this counts as HIIT.
To JeniferS: yes, elliptical can be used. Just do as you said: increase intensity or your own speed. ALthough higher intensity seems to take me faster into anaerobic zone. My work time is 1-2 mins, rest time is usually 2 mins more than the work time. Sweat like a pig :)
Now I realized that I always work out with HIIT...unless I'm jogging outside. Maybe I can jog/run with HIIT. I like HIIT for several reasons, but mainly because I don't get bored. I have to concentrate to time my intervals and time flies this way!!!
@SMILEYGIRL70, I've been doing an incredible workout program that has HIIT workouts built into the program. I love it! Message me and I'll tell you all about it!
1/19/2011 4:43:17 PM
I would love some suggestions on what type of movements would be considered "max intensity" and "recovery interval" - I don't have a gym membership nor can I afford one and I don't have a treadmill or other equipment at home besides free weights and a stability ball. In the last 6 months I have been watching my diet and working out at home an average of 6 days a week - doing living-room aerobics to various DVD's and three months ago inclorporated strength/resistance training every other day. I have successfully lost 38 lbs. but am now "stuck" and hear HIIT and interval training would be a great way to get "un-stuck" - I just don't know exactly what to do for max and recovery. Run in place? Jumping jacks? Suggestions for do-it-yourslef moves or good DVD's would be great - I really want to say good-bye to those last ten pounds......!
I've been doing HIIT for a while now. Usually about 1 minute max effort followed by 4 minutes recovery and the last "sprint" I hold for 2 minutes before recovery and cool down. I also increase the resistance for each successive sprint . . .
It's good and means I can utilise my time in the gym more efficiently. 30 minutes of cardio really counts.
I tried this for the first time today, as I have been doing standard cardio for 45 min a day 5 days a week. WOW it really does take a lot more out of you. I think this is really the 'next level' I have been looking for.
1/22/2010 1:38:58 PM
Does anyone know, what should be the speed on the treadmill for the warm up/cool down? I used speed 2 for the warm up/cool down and this was the first time I did this particular High Intensity Interval Training program.
I love the interval training techniques..I havent tried this one yet but will at the track and the gym...I have been training for a 1/2 marithon for quit a while now..and this will increase my intensity I know...thanks..rico
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