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NHOYLE1 Posts: 351
9/10/12 1:49 P

Careful on the treadmill, especially with the jumping off and jumping on while it gets up to speed. I would hate to hear about you becoming a projectile off the back of the treadmill.

ADOUGLASMHOR SparkPoints: (42,110)
Fitness Minutes: (50,977)
Posts: 305
9/7/12 6:19 P

I have been doing Metafit for 4 weeks now, you never know which workout you will be doing until you turn up http://www.metafit-training.com/

Good fun. Pyramids, straight intervals and matrixes.

ARRREAGLES SparkPoints: (31,357)
Fitness Minutes: (27,274)
Posts: 271
9/7/12 3:16 P

I do this on the treadmill at least once a week. What I like to do is jog for a little bit, then hop onto the rails and turn the speed up quite high (at least for me) and sprint for 45 seconds to 1 minute. Hop off, lower the speed, and then jog for several minutes until my heartrate/breathing comes down. Then I repeat. Usually I'll do this for 30 minutes (something like 5 sprints).

What I like about it is you can go very fast for a minute, and it feels very gratifying to go all out like that for that time. My best is 10.5MPH for a minute, which for me is hauling.

On the internet I think they call that "burst training" but I'm not sure.

NVRDWN88 SparkPoints: (6,343)
Fitness Minutes: (4,551)
Posts: 341
9/7/12 3:10 P

No but I prolly need to start

NHOYLE1 Posts: 351
9/5/12 5:43 P

So I have gone with Hill Sprints for my version of this. I find a steep hill that I can sprint up and then walk back down. I have been able to maintain this for about 20 minutes so far, and man does it burn. Phew!

TRINITYROYAL Posts: 2,399
9/4/12 9:25 A

@PatterD, HIIT or High Intensity Interval Training, is a method of working out, rather than a brand or a specific workout. Here are a couple of HIIT workouts I found on the internet:

www.menshealth.com/nutrition/interval-trai
ning-workouts

www.freeworkoutsguide.com/high-intensity-i
nterval-training-workout-plan.html


As mentioned below, I've been getting great results from some of the Jillian Michaels HIIT DVDs, but they might be a bit girly for this crowd.


ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/4/12 7:35 A

PS- 3 hours round trip commute?! That is rough. I feel for you on that. Mine is about an hour round trip (50 miles total each day), and I have grown very tired of that. Any chance you can work from home 1 day or so a week?

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/4/12 7:33 A

Hi-

I'm not too regimented in what I do, I guess. My sub-division where we live is basically a rectangle, measuring a little less than a mile if you run the whole "track". What I usually would do in a speed interval day is warm up with one time around, and then sprint the long part of the "track", which measures about 0.3 miles, with a slower jog around the "short line" of the rectangle, 0.2 miles. I'll do that 4 times, and then do a slower cool down. About 4 miles total.

I also do a longer interval every once in a while, where I'll do a warm up mile, and then push the next mile as fast as I can. Slower mile, then another fast mile. Then a slow down. 5 miles or so total.

Nothing too exact- I guess it's kind of like fartlek-style speed work, for lack of a better term. I like it, and it seems to help as far as keeping the weekday runs interesting and keeping me healthy. Yesterday I did the second type I described, and timed my fast mile at about 7 minutes, 50 seconds, which is fast for me. I've shaved my 5k chip-timed race "PR" to well under 29 minutes, which I also like!

Like I said, pretty loose in terms of regimented workouts, but I've been enjoying it. Thoughts/input/constructive criticism always welcomed! Good luck!

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
9/3/12 10:51 A

Do you just do them on the street? Or, at a track?

Would you be willing to describe how you do it? I only have 30 minutes to run 2-3x per week, but would like to add 5-10 of intervals. Thanks in advance for any help you can give.

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/2/12 6:19 P

I do sprint intervals regularly in my running training.

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
9/2/12 10:42 A

I'm about to have less time to exercise (my daily commute is going from 30 minutes to 3 hours).

Would you recommend HIIT?

Is HIIT a program (I can find on the Interweb) or is it a general term.

KJFITNESSDUDE Posts: 15,787
8/29/12 1:11 P

I am back to doing HIIT.
when I'm at the gym I use a treadmill, I do HIIT for 32 min: 2 min @ 3.2 then 1 min for 6.4
when I'm at the high school track I sprint the straights and recover walk the ends, I do this 10 times (about 23 min).

My metabolism has been in high gear the last two weeks.

TRINITYROYAL Posts: 2,399
8/28/12 2:34 P

I've done quite a bit of HIIT, and seen rapid gains in strength and stamina, as well as good results on the scale.

I did a 12-week cycle as follows:
Part 1: 3 weeks HIIT beginner level, 5 days per week. (Beginner level was still very hard)
Part 2: 3 weeks HIIT intermediate level, 5 days per week.
Part 3: 2 weeks of cardio, 5 days per week
Part 4: 4 weeks HIIT advanced level, 5 days per week.

Gains:
Lost about 8 lbs.
Lost several inches.
Found those curvy figure-8 lines at the sides of my abs.
Can do a "bicep curl" using my middle son (135 lbs) as a barbell. Before the HIIT, I wasn't able to lift him at all.
Can cycle for a couple of hours and take on all the big hills in my very hilly neighbourhood without down-shifting on my bicycle.

I highly recommend it. If you can fit in more than a couple sessions a week, better still.


NHOYLE1 Posts: 351
8/28/12 11:05 A

First of all, congrats on the new job. I know the job hunt process can be extremely stressfull. I hope it goes well.

Thanks a lot for finding that article. It definitely held some good information.
I actually modified a bit how I am going to approach this, because I am a tennis player and my singles partner is available 2-3 days a week generally. So I will be playing with him, strength training on other days as long as they aren't consecutive, and HIIT to fill in those days where I can't do strength work due to the consecutive days issue.

PATTERD707 SparkPoints: (21,760)
Fitness Minutes: (27,060)
Posts: 262
8/28/12 10:52 A

you've been a big help to me, so I found this:

http://www.sparkpeople.com/community/ask
_the_experts.asp?q=60

basically, says if you go HIIT, you'll burn more long term

also sounds like a good question for SparkCoach

looking forward to seeing what you find out, since my new job is going to make working out hard and may also need to go 3 days a week HIIT

NHOYLE1 Posts: 351
8/26/12 1:06 P

I am entering stage two of my fitness plan, which means cutting down the cardio for 3 days of strength training a week. I am thinking about making my off days higher intensity to make it up. Has anyone tried this and what experiences have you had?

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