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juxpatose !CU.kaXijgE
hay /fit/

I've been running for a reasonable about of time (since last July) and am now up to 3 miles per day five days a week (run 1.5 in the morning and another 1.5 at night)

I heard about HIIT a long time ago, but shied away from it for various reasons

For the first time, I tried it this morning, and it totally kicked my ass in an awesome way (I HIGHLY recommend it to anyone who's been putting it off), and now I'm really curious about it

so, I'm wondering: for a somewhat experienced runner and HIIT noob, what would be a good setup? This morning, I did the following:

- jogged for 1 min, sprinted for 0:30, repeated two more times
- WALKED for 1 min (embarrassing, but alas, I needed it)
- jogged for 1 min, sprinted for 0:30 two more times

Is this any good? Should I be doing more/less?
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>> Anonymous
what is HIIT
>> Anonymous
high intensity something something probably
>> juxpatose !CU.kaXijgE
high intensity interval training

google it, friends!
>> Anonymous
>>62805
High Intensity Interval Training
>> Anonymous
>>62803

You really want to give your body less time to recover tbh. 30/30/30/30/30/30 jog/sprint. Keep doing it until you die.
>> juxpatose !CU.kaXijgE
>>62886
Duly noted

tomorrow morning: 30/30 etc. until I die
>> Anonymous
>>62886
what do u mean by 30/30/30?

30 secs then rest?
>> Anonymous
>>62803
Not really related to your question but why the hell do you even bother going running for 1.5 miles? Just do the 3 miles in one session. Or even better, run for more than 3 miles
>> Anonymous
>>63617

30 Seconds Sprint/30 Seconds Jog.

Your "rest" is a slow jog. Trust me, on your second or third sprint, any speed slower then "100%" will feel like a rest.

I mean, speedwork of any kind is good for you, but this is what I've been doing off and on for a while. It's definately challenging and not entirely fun, but it works. It helped me really kickstart my weight-loss, and after two-three weeks of HIITx4 a week, I went back to tempo and LSD runs and found that my stamina had increased incredibly.

To put it in reality, before I started HIIT, I could barely finish two miles. I can do about five now without losing pace. The combination of lost weight and cardio gains really helped.
>> Anonymous
>>63743
wtf? you can easily go from two miles to five in 3 weeks with just regular jogging, especially if you practice 4 times a week. Hell, you can go from zero to five in that time unless you're seriously overweight maybe.
>> rowerfag
>>63922
you fail
barely finishing 2 to having no problem with 5 is actually pretty good... especially if the person has no prior history as an athlete/runner
>> Anonymous
>>63937
I'm not saying it's bad, I'm saying I can't see the extra benefit that HIIT is supposed to bring.
>> juxpatose !CU.kaXijgE
did some moar this morning... my lungs r splode, and I still find myself having to walk for 30 sec. after the second set of jog/sprint, but hopefully I'll get over that with practice

I see that HIIT is mostly done four times per week... is it unreasonable to want to do it a LOT more? I wanted to replace my normal running with this, which would mean 2x per day, 5x per week

is there any downside to doing this (if I can)?

>>63717
I'm a bit of a noob

up until recently, I hadn't really done any research on what I was doing, I'd just been doing it (it worked btw, I've lost about 50 lbs. in the last ten months, but I'm sure I could've gone about it better)
>> Anonymous
>>62803
HIITfag here--i been doing it for 3 weeks
with a healthy diet (typically oatmeal, chili, and miso soup for three meals with fruits thrown around the rest of the day)

30min of weightlifting and then HIIT 3 times weekly has led me to drop from 174 to 168.8 in 2 weeks, and i'd already hit the weight loss plateau from 40 mins daily jogging and weightlifting 5 times a week long before that, sitting at 174 for MONTHS before this

i do 30sec run, 30sec walk for 7 minutes currently

once i can do the complete 7min two days in a row, i'll bump up to 8, then to 9, then 10, etc.

i feel fucking GREAT all day after HIIT

the 30min weightlifting before running makes me burn my glycogen; i stay hydrated during lifting so i don't need to drink right before HIIT

then when i'm done with HIIT, i wait 1.5hr before eating anything, because the HIIT continues to burn and I don't want it to burn food that i just put in my stomach

tl;dr HIIT IS FUCKING AWESOME AND IT WORKS
>> Anonymous
>>63922
yeah, i went from 2 to 6 (and i could have done more if it hadn't gotten dark and rainy) in a couple weeks of regular jogging

HIIT is awesome, though
>> Anonymous
Without looking at a watch can I just sprint straightaways and jog curves on a track?
>> Anonymous
>>64098
sure. its not an exact science.
>> juxpatose !CU.kaXijgE
>>64015
response to my own post:

on second thought, I don't know if I'm physically capable of doing this... both today and yesterday, after doing HIIT in the morning, I've been absolutely beat once I got home from work

so I guess what I'm asking is:

Will I see results if I only do this 5x per week (in the morning), or should I try to do it twice a day instead of once if I can?
>> Anonymous
>>64554
you should try to do it 3 times a week. yes you will see results if you eat right.
>> juxpatose !CU.kaXijgE
>>64559
I'm ridiculously paranoid and careful about what I eat

daily eating regimen is as follows:
- oatmeal (1 cup)
- orange
- apple
- banana
- walnuts (1/2 cup)
- dinner: small salad (no dressing), baked potato, chicken breast

I drink only water, no soda, and no snacks/candy/cake/things that taste good, etc.

I'd almost feel as though I'm slacking if I only do cardio once per day, but if that's all I'm supposed to do, I'll live
>> Anonymous
>>64572
>- dinner: small salad (no dressing), baked potato, chicken breast
>baked potato, chicken breast

YOU'RE DOING IT WRONG
>> juxpatose !CU.kaXijgE
>>64576
elaborate pls
>> Anonymous
>>64582
Tons of carbohydrates + fats = body fat.
>> juxpatose !CU.kaXijgE
>>64583
as far as I knew, chicken breast was one of the healthiest ways to consume protein, and the average baked potato has 0.4 grams of fat (0.1 saturated)

should I be eating something else instead? I'm really not eating much of either carbohydrates or fat...
>> Anonymous
>>64587
Baked potato has tons of carbohydrates. Diet looks alright otherwise.
>> juxpatose !CU.kaXijgE
>>64593
I could try (brown) rice instead

In any event, I'll attempt to do HIIT every morning during the week

I feel like such a horrible slacker going from 2x15 minute runs per day to 1x5 minute run...

so paranoid -_- I hate my brain
>> RSI guy !HjbWRiSTJ.
>>64628
It's the quality of the workout, not the quantity.

Some pro said: I don't workout to a number. I don't workout to a time. I work out to failure.
>> Anonymous
if i worked out to failure i would be running a marathon a day and do massive damage to my body
>> Anonymous
>>63922

I understand this, but I wasn't the greatest runner and I got real bored while jogging and out of breath. To put it bluntly, I just didn't have the willpower to force myself to do those extra miles.

HIIT sort of shocked my body a bit and now my mind/willpower has increased a ton as well. I'm not saying just regular jogging won't do the trick, but HIIT certainly helped me in my experience.
>> The Dark One !UYklPQPVhw
>>63988
http://www.exrx.net/FatLoss/HIITvsET.html

The biggest benefit is that it burns subcutanous fat faster than traditional cardio. Plus I'm pretty sure all that workload keeps your heart rate above 80% of max (which leads to an increase of cardio endurance).

You can do a lot more with improved cardio endurance.
>> Anonymous
Yeah I have a question about this kind of stuff too. I run about 5.5kms a day and it takes me 20 minutes and I also do weightlifting and other such activites. I have a varied diet and I feel nice and healthy. Should I just keep doing this everyday or should I be doing other things as well?
>> Anonymous
>>64702
You could make your running more varied, I guess. But assuming you know how to measure distance and time, you're in great shape. So do what you want.

>>64686
Sure, I can understand that. I have no experience with HIIT but if it works for you, fine. But you might want to do some regular running as well: while everyone says HIIT is great for cardio, getting breathless is not really an issue in jogging once you get past the initial problems. At least for me it's always my legs that start getting tired and I feel this overall sense of fatigue that makes me just want to stop. Running with friends help with that a lot. If you want to become a better runner that is.
>> juxpatose !CU.kaXijgE
>>64679
This made me smile :]

alright, /fit/: tomorrow!
>> juxpatose !CU.kaXijgE
hay, guise

I didn't have to walk this time! My chest is on fire, though

HIIT doesn't make me sweat like jogging does, but it certainly does massacre my lungs

that does it for cardio this week (jogged 3 miles Mon. and 3 on Tue., HIIT for four minutes Wed.-Fri. mornings)

thanks for all the help again, /fit/