HIIT Questions

1.2k rep

AlumniIndio, CA

I first saw the phrase on the threads here and from the sound of it, it is supposed to be a good cardio routine and will burn more fat than running at a constant pace. Can anyone explain this to me?
Also, here is what I did this morning on the treadmill based on a few sites I've read on it:
2 min warm up @ 4.0
1 min @ 7.0
30 sec @ 5.0
repeat 14 times...
2 min cool down @ 4.0
That added up to 25 minutes of cardio. Opinions on that schedule from those that do this type of exercise plan?

17k rep

MemberMadison, AL

Someone who knows more will probably correct me (feel free. I'm always open to being wrong).

Anyway, High-Intensity Interval Training (HIIT) as I understand it is a very efficient way to get a lot of cardio in a shorter amount of time. The ultimate goal is to get your heart rate up to really high for a short period of time, then lower your heart rate for a shorter period of time. If your'e planning on running excessively long distances like marathons or something, it shouldn't completely replace long runs. However, it does help long run in that it strengthens your muscles because you're running FAST, and your cardio jumps up. It also helps speed up your runs.

I've never seen a specific HIIT training schedule. There seems to be many that fall under the category. The idea is to change things up though (isn't it always?). Here are some of the training regimens I've tried. I've made up the names because I don't know them. For the sake of simplicity, assume the average pace for a long run would be 8 min/mi.

Straight:
Difficulty - moderate
warmup for 1/2 mile to a 1 mile @ 10 min/mi.
Run for 1 mile @ 7 min/mi.
Run for 1/2 mile @ 9 min/mi.
Repeat cycle 2-3 times
cooldown for 1/2 mile to 1 mile @ 10 min/mi.
There are many variations on this. I generally do a 2:1 fast/slow ratio which is a decent workout, and sometimes a 3:1. Some beginners do 1:2 ratios or 1:3 to make it easier.

Pyramid
Difficulty - hard
Run for 1/2 mile @ 10 min/mi.
Run for 1/2 mile @ 8 min/mi.
Run for 1/2 mile @ 9 min/mi.
Run for 1/2 mile @ 7 min/mi.
Run for 1/2 mile @ 9 min/mi.
Run for 1/2 mile @ 8 min/mi.
Run for 1/2 mile @ 10 min/mi.
The distance actually isn't important for this one. Just make sure every iteration is a 1:1 ratio. Thus, if you choose 1 mile, all should be 1 mile. It's also pretty hard to handle without some kind of GPS watch recording everything.

Sprint/walk
Difficulty - hard
Walk for 2 minutes
Sprint for 1 minute
Repeat cycle 4 times
When I say "sprint" I mean you sprint. You run as fast as your legs will push for that minute.

You can increase difficulty by raising the distance per iteration or increase speed. Though, always remember to never push yourself to the point of injury.

33k rep

Trainer

High Intensity Interval Training (HIIT) is great way to time manage your workouts and still burn fat (higher amounts then steady state workouts - depending on duration), and still also get similar aerobic benefits. The thing that you MUST remember if you try this is that your 'sprint' phase of each interval must be working above your anaerobic threshold. This is the intensity (heart rate) where you can no longer maintain it for an extended period of time. It basically means the oxygen which you breathe in is no longer keeping up the energy demand (aerobically) and your body must call upon its glycogen store to provide the rest of the energy. This 'intensity' (heart rate), is different from person to person, and can change in the same person depending how 'fit' they are. The way you should look at it, is that when you do your 30 or 45 second 'sprint' you SPRINT (90-95% of your maximum). This will obviously be unsustainable, and you will then follow it with a 'recovery' period for 90-120 seconds at aprox 50% your maximum (slow jog or walk). If you can repeat this 6 times, you are doing pretty well for your first time. The idea is to either increase the number of 'sprint' intervals, increase the duration or speed of the 'sprint' or decrease the 'recovery' time of the interval (don't try doing all these things in one day). Good luck, and remember if you aren't going ALL OUT in the 'sprint' phase, you’re probably not truly doing HIIT.

James

1.2k rep

AlumniIndio, CA

Thanks James! I understood all that and it now makes sense I can definitely sprint faster than what I was doing so it sounds like it is trial and error to get the "numbers" right when I first start this out. But now that I know how it works and what I should be striving for, I'll be able to make it effective.