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Anonymous
Anyone have a guide to HIIT?
>> Anonymous
run as fast as you can as long as you can then walk for two minutes then run as fast as you can for as long as you can
>> Anonymous
i'm sorry can you give me an video tutorial? possibly with a warmup and cooldown?
>> Anonymous
Include a proper amount of warm up time. 5 or 10 minutes, whatever is best for you. Then on fast, target around 85% of your max heart rate. Go for a set amount of time (it can be anything). Then at a slower rate, try to get your heart rate back down to 60ish% of your max heart rate. If you're not in shape, this will take a long time. If you're in shape, it won't take too long. Depending on how long it takes for your heart rate to slow down, use that to determine what your interval should be. 1:2 (1 part fast: two parts slow... for example 30 seconds fast, 1 minute slow) or 1:3 or 1: 4 or 1:1. Whatever you want and what works for you. Try out a few different methods. Once you find one you like, stick to it for a bit. Once you get more used to HIIT, remember it is important to SWITCH IT UP. You're tricking your body into continually burning calories throughout the coming days. This also requires you to have an adequate rest time between HIIT sessions (usually 36 to 48 hours). Your body will be using energy to repair muscles throughout that time. When you do HIIT, don't be afraid to mix up different invervals or things you do. One day burpees, one day running, swimming another, and throw in different ratios, 1:2 1:3 and 1:1. It works better to keep your body on edge and not get used to what you're doing. That's the key to HIIT, and why you're doing HIIT instead of typical cardio. Your body becomes efficient and expectant on cardio; HIIT it doesn't. It burns fat excellently and it will get you in shape, but it's not for efficiency.
>> Anonymous
>>309815

Why? So you can watch something you're obviously never going to do?
>> Anonymous
http://musclemedia.com/training/hiit_table.asp

There's a program for beginners. If you are already fit, try week 8 and hope your body can take it.
>> Anonymous
How do I know when I've run 30 seconds?
I can't keep looking down at my watch while I'm sprinting.
>> Anonymous
If you're in college or have access to a track where people tend to run on in their free time, this is what I do.

1) find a girl who is jogging at a steady pace
2) sprint ahead of her about 100 meters
3) walk until she catches up to you then sprint ahead another 100 meters

Repeat step 3 until you're either exhausted or she stops, then walk away without saying a single word to her.
>> Anonymous
>>309988

Count to 30?
>> Anonymous
>>309988
This is the reason I like to use a stationary bike for HIIT.
>> Anonymous
>>309788

This is the reason I use a statutory bitch to hit.
>> Anonymous
>>310008
maybe im retarded, but thats impossible for me to do while running.
>> Anonymous
>>310082

It might help to count out loud. If you're on a track you could just sprint the straightaways and walk the corners instead of counting.
>> Anonymous
GET A PROGRAMMABLE STOP WATCH
>> Anonymous
>>309795
/thread already!