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HIIT questions Anonymous
/fit/fags:

I recently achieved my target weight, but I want to continue working out to be healthy. I lost the weight by running for 5 mph for 30 minutes a day. Since my endurance is a lot better than it was, I want to try HIIT.

How do I figure out how many more calories HIIT burns than just running? I've been using healthstatus.com to calculate how many calories I've been burning, but I don't think it takes into account how much HIIT increases your metabolism.

Also: my treadmill only goes up to 8 mph, but this doesn't make me very tired unless I go for a while. Would these intervals work?

Warm up: jog 5mph (5 minutes)
High-intensity: run 8mph (2 minutes)
Cool down: walk 3mph (6 minutes)

Something I read said that going up to 2mph is a little long for HIIT, but my newfaggotry taught me that the faster and longer you run, the better. Why is this true for regular cardio, but not HIIT?
>> Anonymous
>>295529
outdoors, ever heard of it?
>> Anonymous
>>295529
lurk moar, intervals are NOT alright, L2HIIT

Use Google if you have to fgt.
>> Anonymous
The thing about HIIT is that it burns a lot of calories AFTER you work out. Cardio is all about making your body efficient and burning calories during workout, and not afterwards. HIIT is about setting your body up to keep burning calories through the day and into the next as it repairs your muscles, etc. So you definitely need a rest day or a decent recovery period when doing HIIT.

Your intervals are too long. I would really go for more than 1 minute high speed/2 minutes regular. Some people do 8 seconds/12 seconds. But if that doesn't work for you, the key is this: get your heart into a target heart range (usually 80%) for a time, and then when you're cooling down, make sure it goes back down to 40-60%. How in shape you are depends on how long this takes, but for HIIT, you're really aiming for those two separate and definable periods. If I were you, I would take a test week. Go out, and hit 80 or higher heart rate and go for 1 minute. Then go and see how long it will take your heart rate to calm down to 40-60%. Do this a couple times with different lengths of time on "high speed," Record your results; go from there. Don't focus too much on minute based goals, but look towards finding what's right for you and how to get those two separate parts of your work out (the high intensity and the resting) and see how long it takes your body to come down after high intensity. Work on improving that instead of hitting "length" goals (I can go for 3 minutes high intensity!). That's a cardio goal; not a HIIT goal.
>> Anonymous
I'd advice agaisnt using a treadmill for HIIT as your not in total control of all the variables like the speed it cant instantly increase to your interval speed immediatly and instattly decrease to your rest speed immediatly, instead id use the outdoors for running HIIT or something like a bike machine or a cross trainer as your totaly in control of the speed
>> Anonymous
HIIT is still able to be done in 2 minute intervals, but it can't be for 1 interval at 2 minutes.

It needs to go for 10 minutes, excluding warmup. 2 minutes jog, 2 minutes run, 2 minuets jog, 2 minutes run, 2 minutes jog Cooldown.. Running intensity should be about 80% if you're doing it this way. The whole point is at the end of the 10 minutes you need to be buckling in the legs and/or lightheaded, or you're doing it wrong. The other HIIT methods involve running at 90-100% pace at shorter/more intervals. I've been doing this method for about 4 months now and have dropped 30lbs. Every week I would increase my resting running speed or my sprinting speed by small amounts to keep it challenging, that's the whole point of the workout, challenging.

And before anyone busts my balls on the HIIT, Here's a Source- Men's health better body blueprint, by Michael Mejia, CSCS.
See that? CSCS? Certified Strength and Conditioning Specialist, meaning, you can actually relatively trust the information rather from random Anonymous MD. He has a whole chapter dedicated to HIIT, and so far has worked great for me.