File :-(, x, )
Anonymous
/fit/

I understand the principle behind HIIT. Warm up, fast and hard, slow down, fast and hard, slow down, repeat, cool down.

But since I'm new to HIIT, I was wondering if you could suggest some time lengths for me? How long to warm up, how long for really pushing, how long for rest? My neighborhood is about a mile loop, two long lengths (about .3-.4 of a mile) and two short (.1-.2 of a mile), if that helps.

Thanks
>> Anonymous
Personally, I have found a 5 minute warm up followed by 15 seconds all out and then 30 seconds rest repeated 15 times, and then 5 minute cool down does wonders. Some studies say 6 seconds all out and 9 seconds rest has shown better results because most people can't sprint for very long if they aren't used to it.
>> Anonymous
What exactly is HIIT?

i'm new to /fit/ so...
>> Anonymous
>>367397

how long for each interval? I think a minute on, minute off may be too much right now. 15 seconds each? 30?
>> Anonymous
I do a 10 min warm up because I'm 28 and knees aren't as good as they used to be. HIIT is rough on the joints, it's not like you can concentrate on a lower impact running form when you're trying to run for your life.

At my gym the track is 1/14th of a mile. I run one lap like I'm being chased by a rhino, jog the next one. I don't pay attention to time, I can usually do 7 to 10 intervals before I feel like my heart and lungs are going to explode. Working my way up to 15.
>> Anonymous
>>367417

I'm assuming you count an interval as one jog or one run, not one jog AND one run, right?
>> Anonymous
>>367425
no, but it's probably around 6-8 secs all out and 30 secs jogging, so it's a longer rest period than typical. It's way less than 10 mins total. Been working at it for a few months, when I started I could barely do 4 intervals before getting the nauseous/faint/lung collapse feeling, and I'm pretty fit.
>> Anonymous
just count it down in your head.
run as hard as you can (one one thousand, two one thousand... eought one thousand) slow down and jog to a count of thirty (one one thousand... thirty onethousand).

rinse, repeat x as many as you can do.
try to aim for 15 mins. HIIT is very strenous so don't think you're going to be doing this for an hour, ever. Its much more efficient than long term slow cardio.

You get the same benefits + more from a 15 min HIIT session than a one hour jog.
>> Anonymous
>You get the same benefits + more from a 15 min HIIT session than a one hour jog.

So when I burn 600 cals from a 1h jog, I burn equal or more from a 15 min HIIT?

Not troll. Honestly wondering.
>> Anonymous
caloric expenditure from HIIT comes not only from the actual sprinting intervals but the muscle recovery 36-48 hours afterward.

HIIT strains and breaks down muscle tissue in a similar fashion to weight lifting. You get caloric burn, metabolic boost from the muscle repair and rebuilding that occours the days after your HIIT session.

Its why you're not supposed to do HIIT more than 3 times a week, and never on consecutive days.