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Anonymous
What does /fit/ think of HIIT?

Sounds almost too good to be true. I'm horrendously out of shape, so I'm starting from zero here. Many sites recommend starting at 4 minutes... if you can handle more at first, definitely no more than 12. Also, they don't recommend doing more than 3 times a week, or above 4 times once you're in good shape.

How can this be? Working out for 4-12 minutes, 3 times a week provides better training than using an elliptical for an hour?
>> Anonymous
It doesn't provide better training. It provides a different kind of training. In terms of calories burned per time invested it is superior, but it's not a flat out better way to exercise.
>> Anonymous
HIIT has numerous powerful effects on a trainee, not the least of which is a long lasting boost to the metabolism.

I switch up running between LSD and HIIT, personally. If you interested I could give you my running rotation.
>> Anonymous
>>39485
Please do. I'd like to hear it. And what does LSD stand for (besides my first true love, d-lysergic acid diethylamide)?
>> focus !rOKBvThKNc
>>39485

please do! I used to run cross country then switched over to track in hs. Now that i'm in college, i've gotten lazy and would like to start back. Regimen plz?
>> Anonymous
>>39493
I didn't write this, I stole it from some website.

Here are 20 sessions to get you started.

20 Sessions

1. 15 minute run. This can be a jog. Get out. Don't stop. 15 minutes that's it. Go home. No more jogging after this.

2. 1 min on, 1 min off, 30 minutes. You will run hard for a minute. Recover by walking for a minute. This will give you 15 minutes of work, 15 minutes of recovery. The pace should be around your 400 metre mark but really this about perceived exertion. I use a lot of these intervals. The aim is to push as hard as you can but never so hard that you get crushed and can't finish the whole session. If you don't feel great after a recovery drop your pace down a little for the next interval. BUT DON'T STOP!

3. 3 x 7 minutes, 3 minute recoveries. Obviously this will be slower than Run 2. This is a tough one so early on.

4. Benchmark A. For me this run is about 2 miles long. The first 5 minutes are a steep climb, then followed by about 4 minutes fairly flat ground, 2 minutes very fast descent and then two to three minutes of flat running to finish. For the first time aim to do this in about 17-18 minutes ie pace yourself heavily. If you don't have any hills and are just running 2 miles flat then make that 15-16 minutes. Record your time.

5. 2 mins on. 1 min off, 30 minutes. 20 minutes work, 10 minutes recovery.

6. 20 minutes - flat ground. Just a simple 20 minute run at a comfortable pace. At 20 minutes stop and walk home.

7. Benchmark A. Go for it this time and beat your score.

8. Benchmark B. Mine is a 5 minute climb, 15 minutes flat, 4-5 minute fast descent. I reckon it's about 3.9 miles. Time and record.

9. 5 mins on, 1 off, 30 mins. 25 minutes work. 5 minutes walk recovery. This hurts. Intervals 3 and 4 will be challenging.

10. 20 minutes at an even pace over mixed ground. A bit more fizz than on run 6 and mix the ground up a little so you're not just running flat. 20 minutes done, go home.
>> Anonymous
>>39496
11. Benchmark C. This should be about 3 miles. 5 minutes on the flat, 5 minute gradual climb. 7 minutes flat. 4 minute descent. Make the last 15-16 minutes fast. Time and record.

12. 12.5 mins on, 3 mins off x 2. 25 minutes work, 6 minutes recovery. Don't overcook it.

13. Benchmark A. Beat your score.

14. 3 x 10 mins, 2 mins recovery. 30 minutes work. 6 minutes recovery. You should be feeling pretty strong on these and reluctant to stop at 10 minutes each time.

15. 25 minutes, mixed ground/mixed pace. Get a hill in there, push your speed right up, drop back down to a plod. No walking. 25 minutes done, go home.

16. 3 mins on, 1 min off, 40 mins. 30 minutes work, 10 minutes recovery.

17. Benchmark B. Time and record. Beat your score.

18. Benchmark A. Beat your score.

19. 30 minutes. Wherever your feet take you.

20. 15 mins on, 3 mins off x 2. Push out on these intervals.
>> Anonymous
>>39497
(This is me now)
Don't be afraid to NOT progress on this list. I worked from 1 to 7 like five times before I ever got the guts to do #8.
>> Anonymous
HIIT sounds interesting but I personally wouldn't start it from zero. I'd do some more normal exercises for a while to kind of warm into it. To get to a point you won't die after 5 minutes, literally.

Pretty sure you can give yourself a heart attack or something if you overdo it, especially from zero.
>> Anonymous
>>39503
Well, when I say from zero I mean that I can easily jog for 45 minutes. But I have no experience at high-intensity running, incline running, etc. I'm not a lard ass--in fact, ellipticals are TOO easy for me. But I think that running uphill or high-intensity running is too hard. HIIT may be right for me.
>> Anonymous
>>39504
Dude, the first two letters in HIIT stand for "High Intensity". If you can't even do hills without keeling over, then you might just want to ease into distance first.
>> focus !rOKBvThKNc
>>39496
>>39497

Thanks a lot man! I'll be starting this on monday. Hopefully, it'll work out good for me.
>> Anonymous
>>39524
The first time you do the 1-minute intervals is a lot of fun until you're on interval 11 and you can actually walk faster than you're "sprinting".
>> focus !rOKBvThKNc
>>39527

Yeah, i remember doing something like this in track. Seeing as how im going to be working out in a gym, how do you suggest me to do the hilly parts of the exercises?
>> Anonymous
>>39547
Simple: walk out the front doors and find some hills.