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H.I.I.T Shiggy
POST YOUR H.I.I.T Routine........
Mine:
1 Min-warm-up
1) 1 Minute-Run fast but not sprinting
2) 1 Minute-Walk slow as fuck
Repeat 1&2 till you feel destroyed( which isnt many)
>> Anonymous
Usually I don't do H.I.T.
But some months I do.
When I do:
1. Pick an exercise.
2. Pick a maximum wieght/speed
3. Don't stop because of your own desire
4. ????
5. After a week of soreness you've became stronger.
>> Anonymous
Tabata sprints for 8 intervals

An interval is:
20 seconds of all out sprinting
10 second break
Repeat 8 times

I do this twice a week, on my ME blackbox days for Crossfit.
>> Anonymous
>>88903
>Btw. That's why I don't do H.I.T. It'll take a whole week to recover. Your muscles are so sore, that even holding a spoon hurts like hell.
>> Anonymous
>>88906

But you'll actually make gains the next time you go out, instead of stagnating like a faggot.
>> Anonymous
20' of spinning bike

1' of warm up
Then
1' of climbing the Everest mountain on wheels
1' trying to recover

Repeat ten times

Then i fall to the ground and start crying because of the pain.
>> Anonymous
Should I try doing this instead of my: jog until I get tired, walk until I feel like I can jog again, repeat exercise?

Because at the point I'm at now, I usually only go about 2 and a half minutes before walking then only about 2 minutes the rest of the time.
>> Anonymous
you can does HIIT on a stationairy bike? I think so... my gym has big exercise bikes that you can adjust the resistance on really fast so I cycle on low for 1 minute, put the resistance all the way up and go all out for 30 seconds then repeat about 5 times til I fall off.
>> Anonymous
5 mins warmup
.25km sprint
30 second jog
repeat untill dead
walk home
>> Anonymous
If I'm just starting out would 30 seconds on and a minute off be a good plan?
>> Anonymous
>>88996
yes you might have a hard time sprinting for 30 seconds straight tho, maybe you could try 15 second sprints and 45 second jogs if you have trouble with 30. just go out there and try it and see what works for you, we cant tell you.
>> Anonymous
im going to try HIIT today in the woods, up/downhill

im going to die
>> Anonymous
>>88915
Holy shit, spinning bike.
I won't mount one of those things ever again.

I once went to one spinning class cuz my friend practically forced me to, could barely walk out of there. It was fucking insane.
>> Anonymous
We have a special form of HIIT training for the fighting team in my dojo, but if I shared it with you people - I would be relinquishing my undefeatable edge.
>> Anonymous
>>88891

>>1 Min-warm-up

what do you do as warmup?
>> Anonymous
>>89036

I always thought of bikes as cardio for pussies until i used a spinning bike for the first time. It's amazing how much they can make your legs suffer.
>> Anonymous
>>88891
>>fast but not sprinting

the HI stands for high intensity you faggot
>> Anonymous
I have 3 routines.

5 kilometers, divided into 1.6 FAST, 1:00 rest, 3.0 slow, 1:00 rest, then 0.4 SPRINT.

5:00 divided into alternating intervals of 0:30 sprints and 0:30 jogs.

10 sets of 30 burpees with 0:30 rest between each set.
>> Anonymous
>>89100

>10 sets of 30 burpees with 0:30 rest between each set.

Very nice. A shamefully underestimated calisthenic exercise.
>> Anonymous
>>88910
What? I think you didn't get me right. I train minimum of 5hours/day(sometimes even 8 hours). Because of H.I.T, I can't continue for a week. I know I'll get rapid increase of strenght, but I lose my durability. For example, now I can do 1000 press-ups a day(100x10), but If i'll go for H.I.T, I'll be back to 700. That's why I have a balance between strenght and durability training. Not to even mention what H.I.T does to your flexibility(for example, if you you're a marital artist).

Also. I think you guys don't even know what is the real deal of High Intensity Training. It means you go on your maximum until your muscles fail. After that you try again and again until you can't even move. After training it's impossible to do anything, even if you try. After three days muscles are still so sore, that you'll start to wonder if you got a muscular infection. If you do a H.I.T on your arm, it takes minimum of week until you can hold a spoon.
>> Anonymous
>>89176

ur doing it wrong
>> Anonymous
>>89176
>>I train minimum of 5hours/day(sometimes even 8 hours)

giant liar or giant idiot
>> Anonymous
>>89203
Normally:
Morning routine = 1h.
After school routine = 1h
Gym/free time = 2h
Evening routine = 1h

And in the holidays I might spend the whole day jogging and at the gym.
What’s so strange about that? I’ve been doing this shit for 3 years now.
>> Anonymous
OH THANK GOD /fit/. I THOUGHT I WAS THE ONLY ONE THAT FEELS FUCKING WIPED AFTER LIKE 5 MINUTES OF HIIT.

Seriously, I thought I was just a weak faggot or something.

btw what do you guise do for warmup?
>> Anonymous
Mine is a bit exstream
1 min warm up
1 min slow jog
8 min sprint
>> Anonymous
>>89222
How far do you go on the sprints?
>> Anonymous
>>89176

This thread is about HIIT - the second 'I' is for 'Interval'

It is a fat loss protocol.

Also, what do you think you'd lose by only being able to do 700 pushups instead of 1000? Either way, I bet I could snap you in half and I only can do like 20.
>> Anonymous
>>89222
Wait what? 8 minutes of sprinting? Do you mean 8 minutes of 1 minute sprints interspersed with jogging? Either way, there is no such thing as a minute of sprinting... There's a minute of running as fast as you can for 1 minute, but you can't sprint for minute... if you think you are, you're running too slow, and it's not a sprint.
>> Anonymous
I do a 20min HIIT routine 3x a week.
1. Warm-up walk for 5min (following weight training)
2. 2min jog @ 6.5mph
3. 1min sprint @ 9.5mph
4. rinse, repeat
>> Anonymous
>>89176

Listen to>>89196

You're quite clearly doing it wrong. And I work like a man for a living, and HIT most certainly has increased my "durability", as you've called it, tremendously.

Makes the less intense stuff even less intense, because they approach nowhere near maximums, and I can do said activities for longer, without it taking such a dramatic toll.
>> Anonymous
Alright, I'm going to try this for a bit today.

I'm going to do a minute or so of just walking for a warm up and then go for 30 seconds at my max and a minute off, see how many times I can do that.

Sound good?

Should I do my situps and pushups beforehand?
>> Anonymous
5 mins warm up
1 hour above lactate threshold
5 mins warm down

On a bike.
>> Anonymous
>>89176
Way to kill your kidneys
>> Anonymous
>>90009
You aren't doing the original H.I.T, if it doesn’t hurt like hell. Original H.I.T was used in the 60's and has now been modified to H.I.I.T. Original H.I.T is also one of the banned training methods.

H.I.T is a dangerous method and it's not used due to possible damage it makes to your body if your body isn't strong enough to handle it. After training your muscle growth is so rapid, that it'll eat up 60% of your body's resources and it's easy to fall sick if you aren't in top notch shape.

>>90072
Yes, it can kill your kidney if your body isn’t strong enough to handle the training. However, if you take the risk repeatedly and survive with no damage, you’ll become one of the strongest human beings in the area.

btw. I also know other banned training methods. One is to lift something you can’t lift. Just trying to lift 1000000kg will improve your muscles. However, it can cause damage to your bones and tendons. Also if your muscles are stronger than your bones, a spasm can break your bone like a tooth pick.

I’m telling this stuff because sometimes it can be worth taking the risk. I also don’t want to hear your opinions, because, I’m just telling what I know, not what I think. You can do whatever you please.
>> Anonymous
>>90117

HIT is for muscle training though and HIIT is for aerobic training.
>> Anonymous
So am I supposed to feel like I'm out of breath for the entire day after this?

It was my first time and I only managed to do 20-30 seconds on and 30-40 seconds off 3 times before staggering back to my house. I'm beat.
>> Anonymous
>>90128

What I mean to say is, I've got that empty feeling in my chest where it feels like my lungs really need air. But that's what you're going for with this, right? Increased oxygen intake throughout the day?
>> Anonymous
lies all lies, you know there's such thing as over training don't you? (ALL OF YOU!)
do a maximum of 5 sets of anything when you do HIT
no less than 3.
you're set.
>> Anonymous
Did HIIT for the first time today. I did a 5 min walk for warmup; went 10mph for a min, 5 mph for 90 sec. Repeated this for 10 minutes. Since it's my first time I did it lighter.

Thing is, I hear your supposed to be exhausted for a half hour after this. After my cool-down, I felt like I could do a few more intervals. I do it on a treadmill if makes a difference.

Did I do it wrong?
Or do I just need to increase it to something like 10.0 for 1 min; 6.5 for 1 min. for 15 min. W/ a incline. and if I do do an incline, what should it be at?
>> Anonymous
>>90308

I'm>>90128and you kicked my ass. Then again I'm really out of shape.

Anyway I was pretty much out of breath for at least an hour afterwards and just generally exhausted. I still might be recovering, for all I know.
>> Anonymous
I am very heavy and very inexperienced, but here's my pseudo-HIIT for the roads I run on:

1) 4 min walking
2) 5 min jogging
3) 4 min swift walking down a hill rested state
4) 4 min swift walking up a hill (almost as much exertion as jogging on flat land)
5) 2 min swift walking rested state
then I turn around and jog until i reach the same hills and swift walk up and down them, then do a couple minutes of rested once I'm on top of the last hill, then jog swiftly for a couple minutes, then do a five minute cooldown walk to my house
>> Anonymous
>>90308
the purpose of HIIT is exactly as it sounds: High Intensity

if you do it "lighter" then you're not doing HIIT

you really need to push in the high intensity intervals for it to count
>> Anonymous
Intense is relative, ultimately you're looking to push it to 90% of your MHR, for some people they could jog to get to 90%, others they have to balls-out sprint
>> Anonymous
I don't have any way of measuring my heart rate, I just ran as fast as I possibly could.