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Anonymous
Ok I hear posters talking about HILT alot on here and I really want to get healthier and lose body fat.

I am not terribly out of shape, I am 5'8 155.

I am going to start HILT tomorrow.

From my understanding it is 30 seconds of jogging, followed by 30 seconds of intense running. Repeat for 5 minutes.

Is this correct? BTW not a troll, just a newb.

Pic related cause he is awesome in that movie.
>> Anonymous
WHo is? Bolo Yeung? Sure is.
>> Anonymous
>>128020

I meant Van Damme but Bolo is pretty badass to.
>> Anonymous
hiit, not hilt.
>> Anonymous
my bad. was what i listed the correct way of doing it?
>> Anonymous
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HIIT is just what the name suggested, intervals of high intensity. There is no prescribed distance or time, but the idea is to bring the heart rate up to near it's maximum level. It is extremely strenuous. You will find yourself worn out before you reach an appreciable distance.

Unless you have an eye on winning a road race, there is absolutely no reason to stress your body that much. Jogging/walking burns the same amount of calories, or pretty close to it.

Protip: Just go jogging like normal people.
>> Anonymous
>>128065

OP here . Thanks for the advice. I am not looking for a "quick fix" by any means btw, but would jogging do the same as HIIt? Because it seem alot of people on this board think this is the end all be all, if you will. (idk anything about this, that is why i am asking for advice)
>> Anonymous
>>128065
In a lot of other "help me!" type threads, I've seen hiit suggested multiple times. Something about it burning the fat better? I'm a noob that lurks, so I have no fucking clue.
>> Anonymous
yea bump for answers on HIIT!
>> Anonymous
>>128073
>>128076

I'm not sure why /fit/ seems get a boner every time HIIT is mentioned. I imagine because using an obscure acronym makes some people feel smart and exclusive.
The potential weight loss benefits of HIIT extend only to the metabolism. It is argued that an extremely high rate rate will lead to an increased metabolism throughout the day. It makes sense, but it isn't practical at all. Olympic atheletes often won't do a HIIT workout for more than 5 miles because of the extreme stress level.
Running is very simple. more distance = more energy burned. Besides the pre-requisites of reduced calorie intake and increased water consumption, simply doing any cardio for a sustained amount of time will burn the fat.
>> Anonymous
>>128089
Thanks for clearing that up. I appreciate your patience with us newbies!
>> Anonymous
There have been studies conducted that concluded that HIIT was significantly more effective at burning fat then traditional cardio, even when the "long moderate exertion" cardio was carried out significantly longer and burned almost 3 times more colories during the actual exercise sesion.

I used to be a rower in High school and we used HIIT like exercises during some of our training, and it was by far the most dificult exercise I have ever done, If you're doing it right you start to get tunnel vision and will probably feel like hurling If you have eaten anything recently.

It also has to be said that you shouldnt just do HIIT, it does work, and does increase various aspects of your fitness level, but you should still do some sort of weight/resistance/calistetic (I know I spelled that last one wrong, but I'm not googling it) training, and some regular cardio aswell.

What I like to do Is a regular 45 minute cardio sesion, but with a few bits of HIIT thrown in for variety.
>> hammerknife !SHjzCSZsqE
>>128089
not true. intensity = energy burned. HIIT keeps the heart rate high even when you are off the high intensity intervals.

i lost 60lbs in 3 months. 6 meals a day, lifting 5 days a week for an hour and a half and running all of one mile a day 6 days a week, but when i ran the mile i always ran it as hard as i could
>> Anonymous
>>128089
You don't know shit. I've been doing HIIT for 2 months and lost 40 pounds. All it takes is 15 minutes of running 3 times a week.

Yes, you lose weight due to your metabolism getting faster. Yes, you can easily accomplish this in under 3 miles each session. This does not mean that jogging for 10 miles leads to greater weight loss. It doesn't. Go read the research and journal articles about HIIT if you don't believe me. 10-15 minutes of HIIT leads to far, far greater weight loss than long-distance cardio.

Do not pay attention to above poster.
>> Anonymous
For someone who's developped a slow heart rate because of 60+ min of cardio everyday, HIIT isn't very effective for me. Oh well.
>> sage
>>128089
If /fit/ gets a boner from hearing about HIIT, then a combination of HIIT and Oatmeal will bring them to complete orgasm.
>> sage
>>128102
Hammerknife, you have a lot of free time.
>> Anonymous
>>128105
Then you aren't doing it right. I don't give a fuck who you are--if you're doing HIIT properly, you won't last beyond 8 minutes without *significant* previous anaerobic training.

Okay, so your aerobic systems are in shape. This is a good starting point. The key with HIIT is "High Intensity." A lot of people think they're doing HIIT when they're just doing vanilla interval training.

Warm up for 5 minutes on a flat surface. Don't bother with exercise machines. You can do HIIT on cycling machines and treadmills, but doing it on pavement is best. Now, sprint for 30 seconds. I mean, fucking SPRINT. Go 100%. You should be putting forth maximal effort. Hold nothing back. Recover for 30 seconds. Repeat. After 4-8 minutes you should be at the point of collapse and vomiting. If you aren't, you aren't putting out enough effort in the interval stages.
>> Anonymous
>>128020

Chong Li! Chong Li! Chong Li! Chong Li!
>> Anonymous
>>128113
I'm pretty sure I'm doing it right. I sprint at 12 mph for 30 seconds, and jog at 6.5 mph for 30 seconds. I do that 20 minutes, and I did it for a week. My heart rate would go from rest at 37 or so to 70, and then back to 45-50, and maybe to 80 if I was lucky, and just do about the same and never really exceed that. However, going at a constant speed for 60+ min kept my heart rate high constantly, which helped me more.
>> Anonymous
ITT a bunch of jogging retards who don't know shit and think that greater acute energy expenditure leads to more weight loss than BMR increases from anaerobic HIIT training
>> Anonymous
>>128102
>>128103
Losing weight doing HIIT != HIIT loses more weight

co-relation does not imply causation. I agreed that HIIT will burn more energy because of the strained heart rate/ increased metabolism. I am simply saying that HIIT is a terrible method for weight loss and overall fitness.

In the words of an HIIT advocate on this very thread,
>After 4-8 minutes you should be at the point of collapse and vomiting.

How in the fuck could you recommend something like this to someone who is simply trying to lose weight? It is strain enough to put down the bag of Cheetoes It is simply torture. I guarantee you WAY more calories will be burned in a standard 30-minute cardio session.
>> Anonymous
>>128119
Huh, no shit. Maybe you are just in incredible shape. When I started doing HIIT I could easily run for 15 miles without a break, but I'm not embarrassed to say that HIIT kicked my ass in 4 minutes.

Are you sprinting so hard that you're actively straining your muscles? After finishing a HIIT sesion, I push myself so hard that it feels like I've just been lifting weights, since I exert my muscles much much more than they ever have been pushed in any traditional cardio routine. If so, I don't know what to say. You may just have an innate anaerobic capacity higher than 99.99% of the population.
>> Anonymous
>>128128
Yeah, I felt pretty damn tired after finishing. But I don't think I'm as fit as you make me sound. I'm a little underageb&, and I have never been active in my life. Seriously, I've always been on computers, I've never played sports, vidya all the time, etc. I just started doing cardio for 60+ min. everyday since six months ago, have lost 50 lb since then (though still 15 lb overweight). My rest heart rate used to be around 100, just so my little heart could keep this huge thing alive. Now I believe it's gotten so big and strong, that much less but stronger beats does the job.
>> Anonymous
>>128125
I'm the guy who lost 40 pounds in 2 months doing it. Yes, HIIT is fucking hard. We all know that. You shouldn't do it if you are new to exercising or have low enough morale that it could dishearten you, causing you to quit your routine. This cannot be understated.

Yet, HIIT has amazing benefits. I've had far, far greater fat loss and energy increases than any traditional cardio routine has ever given me. The hype is all real. The only problem is that HIIT is fucking intense.

Yes, we ALL know that you burn less overall calories during the exercise portion of HIIT than you do during active long-distance cardio. But due to increased EPOC and anaerobic training, HIIT raises your BMR over 36-48 hours, while cardio only raises BMR for 2 hours. This is why HIIT leads to far greater weight loss.

Again, to reiterate, you do burn less in active exercise during HIIT, but you lose far more weight due to BMR increases.

I will not argue this further. This is a proven fact that any exercise physiologist would agree with. If you continue to deny this I'll just post links to journal articles.
>> Anonymous
>>128119
YOU ARE ABOUT TO DIE, if your heart beat is 37 at rest.
>> Anonymous
>>128125
lol if putting down Cheetos is "torture" you aren't the kind of person who should be doing HIIT, you disgusting fat fuck
>> Anonymous
>>128141
It's called athletic heart syndrome, read up:
http://www.ahealthyme.com/topic/ahs
>> Anonymous
>>128150
I've heard of that. A lot of cyclists have a heart rate thats 35 or less. I recall Miguel Indurain breaking the record for lowest heart rate, at 28 bpm.
>> Anonymous
>>128139

Are you saying that 10 minutes of HIIT (let's say 1.5 miles ~150 calories) will burn more overall calories than 30 min (let's say 3.5 miles , ~350 calories)????

Your argument that the basal metabolic rate is increased is correct, but the HIIT offers no significant benefits over standard cardio in this regard, either.

Both long slow distance and HIIT burn increase metabolism.

Horray I can find scientific articles too!
http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_u
ids=8897392&query_hl=3&itool=pubmed_DocSum
The above link is an abstract of the results from one of the first major experiments with HIIT. It is acknowledged that interval training increases the efficiency of the muscular/oxygen systems (speed and endurance). But NOWHERE is it acknowledged that intervals are more effective at burning energy!
http://www.google.com/url?sa=t&ct=res&cd=11&url=http%3A%2F%2Fwww.ronjones.org%2FHandouts
%2FEPOC%26HIIT.pdf&ei=LbU0SLWmGoyg8gT-rYHMBg&usg=AFQjCNEiJjniwGF4wS5gOdYf_RYuQIP89Q&sig2
=RMlWvJxBkqmx7Mfvqjr-SQ
>> Anonymous
OP here thanks for all the posts, really appreciate this.

Again I am 5'8 155 pounds.

I Do lift 3 days a week, every other day. My weight is fine for my size, I just want to tone up, plus be overall healthy.

Would an effective overall workout be continuing what I am doing with weights, then doing HIIT 2 days a week, and one weekend.

I do eat pretty healthy btw.
>> Anonymous
>>128164
>Are you saying that 10 minutes of HIIT (let's say 1.5 miles ~150 calories) will burn more overall calories than 30 min (let's say 3.5 miles , ~350 calories)????
No, I fucking JUST SAID that long-distance cardio burns more calories during ACTIVE EXERCISE than HIIT. Yes, running for 45 minutes burns more calories than doing HIIT for 15 minutes. This should not be a surprise. But HIIT *still* burns more fat. Why? It increases BMR, which is tied to anaerobic capacity (NOT aerobic), while long-distance cardio provides no significant BMR increases.

The articles that YOU quoted agree with me, you dumbshit. Way to fail.

>In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power DOES NOT change anaerobic capacity and that adequate high-intensity intermittent training MAY IMPROVE BOTH ANAEROBIC AND AEROBIC energy supplying systems SIGNIFICANTLY, probably through imposing intensive stimuli on both systems.
From your first article. So, traditional cardio does not raise anaerobic capacity. HIIT does (as well as increasing aerobic capacity). BMR is linked to anaerobic capacity, NOT aerobic capacity. This is a basic fact of exercise physiology. THE FUCKING ARTICLE YOU JUST QUOTED BASICALLY FUCKING *SAYS* THAT TRADITIONAL CARDIO DOES NOT INCREASE BMR OR ANAEROBIC CAPACITY, JESUS FUCKING CHRIST.


Learn to fucking read and comprehend data. In conclusion, yet again, I readily admit that traditional cardio burns more energy WHILE YOU ARE ACTIVELY EXERCISING. But HIIT leads to far greater fat loss, since it trains anaerobic capacity, which traditional cardio DOES NOT, and raises BMR FAR MORE EFFECTIVELY long-term than traditional cardio.

If this is just way to hard to comprehend, go fuck right off.

Oh, I also forgot to mention. I'm a third-year medical student. Let me guess, you're just some dude on the Internet who thinks he knows how to get buff?
>> Anonymous
>>128164
Learn to read dumb-ass.
>> Anonymous
>>128174
>>128178
I read that guy's post and raged, too. Did we all just get trolled?
>> Anonymous
Dear god, aerobic exercise is EXTREMELY overrated. HIIT helps increase your BMR which has been said before. What would you rather do?
-Spend more time exercising and burn a higher amount of calories right then.
-Spend much less time exercising and burn more calories over the next few days while your leg muscles recover?
And to top it all off your body gets better at conserving energy when you do aerobic exercise for a long time. So have fun trying to get the same benefits as when you first started while jogging much more.

TLDR: Do anaerobic exercises.
>> Anonymous
>>128174

I never disputed the fact that HIIT increases the metabolic rate. Not once. Calm the fuck down. Nor will I disagree that muscle (anaerobic) training is effective at cutting fat. That is fairly common knowledge.

You are wrong in saying that HIIT will burn more calories OVERALL than an equivalent long, slow distance session.

Fact about standard cardio training: The calories burned during active exercise AND post exercise are far greater than the co-responding energy consumption for HIIT.

We haven't discussed this directly, but I have not found any evidence that standard cardio does not increase the BMR as well as HIIT. This BMR is the only advantage of HIIT in our context, and I doubt the BMR so drastically higher with a HIIT person than with a standard cardio exerciser.
Also, you have this fantasy that 10 minutes of HIIT will supercharge the metabolism to compensate for the huge difference (active exercise energy consumption). That is wrong.
>> Anonymous
Can we all just agree that HIIT isn't for everyone? I mean, take a look at this guy
>>128105
>>128119
>>128137

Others do get results, though. Meh, genetics, everyones different, etc.
>> Anonymous
>>128204
Whatever. I'm going to stop reading what you have to say. You have absolutely no fucking idea what you're talking about. I'm not sure if you're incredibly stupid or just a skilled troll.

This guy understands exactly what I've been saying:>>128196
>> Anonymous
>Let me guess, you're just some dude on the Internet who thinks he knows how to get buff?

I've been running competitively for 2 1/2 years. 2 years on high school varsity teams. This does not automatically make me more enlightened about HIIT, but neither does your 3 years of med school, necessarily. Also ad hominem fallacy ftl
>> Anonymous
OP here can a nigga help me out with this

>>128172
>> Anonymous
I guess you can do cardio if you want, but think about it logically. What has more uses?
Sprinting quickly at short distances or running moderately at long distances?
You only need cardio if you're doing some sport that requires a lot of endurance like soccer (which still requires quickness) or of course marathon running. Many things in life require quickness and strength.
Our ancestors didn't hunt by wearing out animals in a long distance chase. They walked and stalked their prey using short bursts of quickness to take them down.
>> Anonymous
>>128271

The only sport I really play is basketball, and is just fro fun with friends.

I really want to get in shape to feel better about myself
and be healthy, so whatever would help me lose fat %
sufficiently.
>> Anonymous
OP here again

How bout this..what is better for losing fat % running or swimming laps?
>> Anonymous
bump for help
>> Anonymous
halp
>> Anonymous
>>128287
No difference really. All that matters is that you burn calories by being active.
Burn more calories than you eat and you lose fat.
>> Boxer !!jFKURGmgyNq
>>128287
Swimming, it works you harder.
>> Anonymous
>>128287

Do HIIT swimming. Lawl.

But srsly, HIIT anything will burn more fat. Swimming is only better because it greatly increases flexibilty and builds a vast array of muscles.