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High Intensity Interval Training



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Old 02-02-2006, 04:46 PM
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Default High Intensity Interval Training

How It Works

With HIIT you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes TOPS!

Here is how it works:

* Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
* Then take time to stretch properly and you are ready to begin.
* Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your maximum heart rate.
* Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
* Do this for no more than 15 minutes.
* After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The reason that HIIT is so successful is this:

1. When you work at a high intensity, you burn more total calories per pound of body weight.
2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
3. Elevates the body's metabolism throughout the ENTIRE DAY!

What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio. Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the Anaerobic, ATP/CP system as well. Not only will you increase your cardiovascular endurance but improve your raw speed and explosiveness as well!

Conclusion

I will let the studies speak for themselves. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!



That's definitely my favorite cardio! I used to do 45 min slow cardio on a stationary bike or the treadmill. Soooooo boring especially when you don't have a TV or anything else to keep your attention off that cardio lol.
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Old 02-04-2006, 04:16 PM
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Old 02-16-2006, 07:38 PM
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So would you do this on a nonlifting day or not? I have read a couple of studies that suggested never doing cardio on a lifting day, I have also seen suggestions that recommend cardio preworkout.
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Old 02-16-2006, 08:14 PM
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Quote:
Originally Posted by 911
So would you do this on a nonlifting day or not? I have read a couple of studies that suggested never doing cardio on a lifting day, I have also seen suggestions that recommend cardio preworkout.
i've actaully read research which says doing cardio on a workout day is wrong. period. no post / pre issue here. either way you are fucked.

but, with hiit, your not doing typical cardio - on which the research was done..

so i think that you can do HIIT on a weightlifting day...
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Old 02-16-2006, 11:59 PM
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I tried HIIT this week, and coming from someone who can run 3 miles in 20 minutes... this shit was wicked... 5 min warm up, 5 minutes of 30sec sprint/30sec jog and a few minute cool down... damn i was exhaust
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Old 02-25-2006, 06:24 PM
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I was doing some reading...and on bodybuildingforyou.com I read that low intensity cardio for a longer period of time burns more fat and that HIIT burns more carbs. Is this true. And if this is so, then if my goal is to drop body fat by as much as possible, shouldnt this be what I'm doing rather then HIIT?
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Old 02-25-2006, 07:32 PM
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low intensity high volume cardio = burns fat

BUT, how about this idea:

high intensity high volume cardio = burns MORE fat...?

let me explain...

how about if you run 5 kilometres, 1 kilometre at a time, then stopping for 5 minutes and then starting again...?

in other words:

Kilometre 1 = sprint approx time = 6 minutes
Break approx time = 5 minutes

Kilometre 2 = sprint approx time = 6 minutes
Break approx time = 5 minutes

etc, etc, etc....

see what i mean...? you are running at a faster pace (i.e. high intensity) and at the same time for an overall longer duration (i.e. high volume).... can that help...? i tried this a while ago (mentioned in my journal).... it was good fun.. and very tiring.. more than HIIT... what do you guys say...?
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Old 02-27-2006, 07:59 PM
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Quote:
Originally Posted by sdt19
I was doing some reading...and on bodybuildingforyou.com I read that low intensity cardio for a longer period of time burns more fat and that HIIT burns more carbs. Is this true. And if this is so, then if my goal is to drop body fat by as much as possible, shouldnt this be what I'm doing rather then HIIT?
All your doing going slow is burning a few calories. HIIT is designed to kick up your metobalism.
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