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HIIT cocksuckers. Anonymous
I have been convinced that hit is the thing to try for my fat fuck self. I've been doing the low intensity/long period cardio and I've lost 60 pounds. Now I want to lose more. So tomorrow morning, I will be starting HIIT with sprinting at the local park. I was thinking 30 seconds sprinting, 1 minute jogging, repeat. I've also heard I should do 30 seconds sprint, 30 seconds jog and I've heard of some people doing 10 seconds max, 15 seconds rest, but those weren't with sprinting so I don't know if that applies. Which is the best approach and why? My goal is pure fat burn by the way, I've still got weight to lose.
>> Anonymous
Ok I doubt you will be able to keep up 30 secs sprint/1 min jog for long. Try reducing the length of the sprint
>> OP
I was only going to do it for about 4 minutes the first day as per the article here:

http://musclemedia.com/training/hiit.asp
>> Anonymous
Back when i ran track in high school we'd do a 60m all out sprint then jog back to the start line as our rest period. We didn't time it but for us it was something like 7-8seconds of sprint then 25-30 seconds of jog. The most we ever did was 8 in a row before taking a water break though.
>> Anonymous
no mo slo-go cardio.
>> I posted this on another board, but I decided I needed a larger audience. Anonymous
>>364104
That seems like kind of a high rest:max ratio.
>> Anonymous
The point of HIIT is to have two distinct periods of high heart rate (80%+ of your max heart rate) and low heart rate (40-60% of your max heart rate). HIIT benefits when you have the difference. Also, HIIT is based on shaking things up. Cardo (low and long) burns calories during and makes your body very efficient. HIIT is all about throwing something at your body that it won't expect and keep switching it up. The differences in time you are looking at are length (whether it's 1 minute, 30 seconds, or 15 seconds) and RATIO. Just like math ratios, 30seconds:1minute is a 1:2 ratio the same as 15seconds:30seconds is 1:2 ratio, but you can also do 1:1 and 1:3 and 1:2.5 and 2:3 and whatever you want. In fact, it's GOOD to mix your ratios and length. Unless you are a peak athlete, doing short length ratio of 1:1 or 1:2 (as in 10 seconds:20seconds or 15seconds:30seconds) will be almost impossible or very difficult.

The best thing to do on your first day is to go out there and go 30 seconds on high, and then measure how long it takes to get your heart rate back down... and if it won't go back down all the way that you need it to, then how long it takes for it to start slowing down. Then 30 seconds on high again. HIIT is very personal. And realize you can do it with different exercises (not just different lengths and ratios) to mix it up. Try burpees, skipping, jump rope, swimming, etc. And give yourself time to rest in between.
>> Anonymous
Studies have shown the best results to be a 6/9 formula, meaning 6 seconds of sprint, 9 seconds rest. Personally, I have seen great results doing 15 seconds sprint and 30 seconds rest for 15 reps. Once you start you'll find it very hard to sprint for longer than that.
>> FAGMAN !!0BsUfrgvYyQ
>>364205

Dude speaks truth.
>> OP
Back from my first day of HIIT. I feel like I've been kicked in the chest. Its awesome. I did 4 reps of 30 seconds sprinting 60 seconds jogging (though that last sprint was more like a fast jog cause I felt like I was going to collapse). I'm looking forward to the next one. Next time I'll bring my heart rate monitor and see what's really going on in that pounding chest of mine and figure out what my ratio needs to be.
>> Anonymous
15 second intervals are stupid and pointless.

30 second minimum.
>> Anonymous
>>364281

Do as many punches as you can in one minute, squatz for two minutes, more punches, repeat twice.

How many punches can FIT do in 1 minute?
>> Anonymous
>>364292

Hundreds.

Also, 30 seconds is about the max that I'd advise for a sprinting phase. Think of it in terms of sprints in track. For the 100m you can go at your max, maybe even up to 120m. That's around 15 seconds average. For 200m you can go just a little slower than your max - around 25 seconds average. Any more than that and you're reducing your High phase to more of a fast run rather than a sprint.
>> Anonymous
I do 8s sprint 12s rest, trying to do more cycles every time, done it only three times so far so no idea if it works or no.
>> Anonymous
>>364309

I've heard the average person can only go 1 minute of a full sprint before the lactic acid fills up your muscles (lack of oxygen getting to your muscles)...It's different for each person probably, but if you sprint for half that time and then jog for 60 seconds it should be enough time to recover I think.
>> Anonymous
A 30 second sprint should be close to 200-300 yards. Aim more around 60-100 yards.

I love my HIIT routine. It's an uphill sprint on a 45% grade in soft soft. Sprint up the hill, walk back down, sprint back up the hill, walk back down. I simply do this until I can't make it up the hill any longer due to muscle fatigue. No need to monitor things or worry about time/ratio.
>> Anonymous
It's harder to do more cycles of less sprinting/rest time, so you better start with lower numbers.
>> Anonymous
run intervals every other day
>> Anonymous
The very best training for losing weight is running intervalls of four minutes four times. First jog yourself good and warm, then you run FAST for four minutes, try to imagine that you are running in fourth gear, so to speak. After four minutes you walk for three minutes, rinse and repeat until you have done four 4-minutes intervals. Then jog home. This is a KILLER excersize when it comes to losing weigth.
>> Anonymous
Jesus there is some bad advice in this thread... but do listen to>>364205. You're aiming for the difference between heart rates and doing WHAT WORKS FOR YOU. People do different ratios, and changing the ratios (one day do 1:2, then the next time you do HIIT try 1:3 or 1:1, and then back to whatever, or change it again).

If you're too tired, you can always do sprinting and walking, too. Whatever you want to get the heart rate back down.