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HIIT Miss/fit/ !CX5ZjxjyRA
Who here is educated with HIIT? I've been reading up on it and want to start a program with it. My problem is I'm pretty fat and am afraid it will either hurt me or I'll do it wrong.. or both.

So I'm pretty sure that I can't do HIIT with regular running/sprinting. It would destroy my heart and joints. I've been thinking I could do it on an elliptical or stationary bike at the gym.. does that sound reasonable? Should I still do regular cardio on off days? Right now I'm just doing regular 30 minute cardio workouts at the gym on an elliptical.

Also, what kind of HIIT could I do at home? Running in place.. step ups.. something like that?

Any info/recommendations/links would be great.
>> Anonymous
Sorry for the threadjack, but since it would help both me and the OP, I thought I'd ask.

When is the best time to do HIIT?
>> Anonymous
>>56307
Unless you're a high performing athlete and on a serious plateau, time of day should not matter.

Many people believe cardio in the morning before you eat promotes fat burning, so I assume the same would hold true for HIIT. But, I would eat something before any HIIT or you might get sick or pass out.
>> Anonymous
>>56315

If you eat before any exercise you're a hell of a lot more prone to puking.
>> Anonymous
>>56319
Not immediately before a workout... no you shouldn't eat then. Eat a handful of oats or something 30-45 minutes before. You shouldn't get sick unless you're a frail little bitch.
>> Anonymous
>>56319
>If you eat immediately before any exercise you're a hell of a lot more prone to puking.

fix't. Thanks, Captain Obvious.
>> Anonymous
For elliptical I sometimes do:

Setting level = 18 for me
3 Minute warmup
1 minute sprinting
2 minute slower pace
1 minute sprinting


After 15 minutes
30 second spinting
1 minute recovery
30 second sprinting

Finish off with a "cool down" mode a few minutes.
>> Miss/fit/ !CX5ZjxjyRA
>>56332


I thought you were only supposed to start with 4 minute HIIT then work up to 15 minutes after a few weeks? Or is that just with running/sprinting?
>> Anonymous
i would focus more on just normal running and jogging. once you feel comfortable with that, move into hiit
>> Anonymous
Peak effort can only be exerted for 3-4 seconds by anyone who is not a professional level athlete. After that your output decreases significantly, so if your going the same speed at the end of a 20 second sprint as the start you were not giving maximum effort.

If you are highly trained and sprinting is no longer effective for maximum effort you can try dragging a sled behind you or sprinting uphill.

HIIT in my opinion is not an effective method for body recomposition. It has no benefits over steady state cardio for fat loss, unless you consider the time taken to complete the exercise, and many people believe it causes muscle atrophy. HIIT does have unquestionable positive effects on maximum effort athletic performance, but I'm assuming your just trying to burn calories.

Just stick with steady state cardio. Most people can sustain 70% maximum heart rate for an hour and most trained people can do 80%. 85% max heart rate is right around the lactic acid threshold so you can probably only do it for a few minutes at a time.

The main claim of HIIT for weight loss is that you continue to burn calories after your done. This is due to increased protein synthesis because of damage done to your muscles. You can achieve a greater effect from simply lifting weights, which is much less hard on the joints. Also you won't feel like your about to die like you do with HIIT.

Remember, no matter how much you exercise you won't lose weight if your consumed calories are above your total daily energy expenditure.
>> Anonymous
>>56329

You might have noticed the poster before recommended eating before HIIT

Then again, you're a faggot so you probably overlooked that
>> Anonymous
>>56329

unnecessary edit, kill yourself quick
>> sage sage
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