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Anonymous
so how does a newb start hiit? just run at a sustainable speed until exhausted half a kilometer later? then stop dead, or walk, or waht?

how do these intervals work?
>> Anonymous
RUN REALLY FUCKING FAST FOR THIRTY FUCKING SECONDS, walk but not slouched like your faggotry pic for like 30 seconds, REPEAT UNTIL WILLPOWER FAILS.

Essentially....you will probably fail hard. Honestly if you're new to exercise just fucking sprint, rest a bit, sprint again, rest a bit, do this kind of shit to get your heart in shape before trying to do HIIT (this is just my opinion. Sprint 40 meters, btw.
>> Anonymous
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so the repeating part, that should be in declining intensity of course? i mean of course will power to the max, but once "soon reenergized", there's still going to be less effectiveness, and that's it? like maybe an intensity graph declining exponentially. first lame pic i found here, maybe 5 or so sets of sprints roughly for newb?

well i've done weight lifting for a year but never done cardio ever. i've lurked here for a month.
>> Anonymous
Weightlifting and cardio are different, just do sprints until you can really notice the declining returns. Pretty much when your legs feel like jelly and you're getting no go, just call it quits for that day. I mean seriously you will have to just get out there and do it and find out for yourself what the best method is (but HIIT is a bit out of place for someone who doesn't have a very solid base, imo). And yeah it's sort of impossible to get 100% TO THE MAX kind of response from your body. You can do someone I saw recommended elsewhere with the 40 meter sprints: Do 1-2 FULL ON sprints with plenty of rest and then after that max effort sprint do similar max to submax (85%+) sprints with 30-90 seconds between them.

Or just do fucking suicides (sprints back and forth until you can't move) they do them in basketball practice.
>> Anonymous
I'm also interested in doing this.

Solid base, can run 4-7 miles though I haven't in a while, but when I pick it up, I can do it in under an hour for 7 miles.
>> Anonymous
do i need to measure anything? looks like just run to max until exhausted, maybe sprinkle in a few 30-90 second breaks as needed. can i track or predict success any better/sooner with heartrates, or something else simple?

>>73743
seems like just follow this "prescription" to the letter, I can feel my heart getting a better workout imagining it
>> Anonymous
>>73757

I’ll tell you my experiences with HIIT using a treadmill.

I started 4 weeks ago (when I 1st found out about it), doing it every second day and adding 1 min to the HIIT after every 2 sessions.

The very 1st session I just wanted to test the waters, so I warmed up for 1 min with some slow walking (treadmill was set to its max incline). After that I raised the speed to 3.5 mph and jogged for 30 seconds, then raised the speed to 6 mph. After 2 rotations (2, 30/30 cycles) I thought I was going to die, stopped the treadmill and collapsed to the ground trying to breath. Now, 4 weeks later, I’m up to doing 10 rotations cycling between 3.5 mph and 11.5 mph, after that I jog at around 3mph for 20 min. On Monday, I’m increasing the HIIT to 11 rotations.

You also don’t need to keep the strict 30/30 pace, at least when you slow down. If you feel like you’re gonna die, in between the 30 second sprints (keep these constant), raise the cool down time to 1 min or even 2 min if you must. Then crank the speed back up.

Doing HIIT, results come extremely fast, you just need to fight through the initial shock to your system and keep on pushing. But, I’m not gonna lie, as you keep adding rotations at the pace I am, it’s still as hard for me as it was the 1st day (well, not until I hit the 6th rotation now) I started and I love every second of it.
>> Anonymous
>>73775
it's a good thing you don't actually die. i mean, a fast beating heart is supposed to be equated to feeling good. i mean... I don't know what i mean. deeper breathing of fresh air is good too. i think i'd rather run outdoors, then inside without windows. i think i'll sleep soon.
>> Anonymous
Non OP bump cause this is a good topic.
>> Anonymous
HOLY MOTHER OF CHRIST you all were not messing around when you said it would be awful.

i just did my first session. jogging at 3.5mph, sprinting at 8.5mph. did five "rounds" or whatever... holy hell i am going to collapse.
>> Anonymous
>>73896

Heh, keep at it.

Also, when you finish don't just stop. Either lightly jog or walk for a few min (5, 10, 15, whatever). That way you can capitalize on your high heart rate and burn more calories then you would just stopping and sitting down.
>> Anonymous
>>73775
>>73896
LISTEN UP TREADMILL FAGGOTS
HIIT + TREADMILL = NOT GONNA WORK


THE HI STANDS FOR HIGH INTENSITY YOU IDIOTS
JUST FAST JOGGING WON'T DO


GET YOUR ASS OUTSIDE AND GO AS FAST AS YOU CAN
>> Guil
>>74193
I was under the impression that a lot of treadmills have varying speeds that emulate HIIT and have for a long time.

If you find out your "max" and then use that as the max for the "Speed Training" (what the program is called on mine) you're doing just fine
I do 30 minutes of this, and it goes "speed walking" for one minute, max the next, then "speed walking" then a decent jog, then max, then "speed walking", then max and repeats that in one minute intervals.

Usually to find a new max... for the last minute, which is always the "max" I ramp it up to where I know I can't go any faster

The good thing is it helps me see how I'm progressing as I get new maxes.
>> Anonymous
>>74193

Pull your head out of your ass. Of course it works.
>> Anonymous
>>74233
6mph is not a sprint, heck 10mph isnt a sprint 15mph is more like it and most commercial treadmills only go up to 10 mph
>> Anonymous
ALRIGHT, EVERYONE SHUT UP AND LISTEN.

Alternate 30 second 100% max speed sprints with 30 second medium pace jogs. 5 minutes each time the first week (3 times a week), and add a minute every week. When you can go 15 minutes like this in one session or reach your desired body fat %, go back to bulking.

Don't use treadmills - try 100% sprinting on a treadmill: you'll fall on your ass.