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Anonymous
Well, /fit/, I did my first HIIT session today. I'm in decent cardiovascular shape. I can run on a flat treadmill for 45 minutes or use an elliptical for an hour, no problem.

I lasted 4 minutes before collapsing. 90 minutes later, I'm still out of breath and my muscles hurt a hell of a lot. Am I doing this right? Will doing just this 3-4 times a week really increase my VO2max and anaerobic capacity? It seems so hard to believe. I feel *wiped*, and I didn't last long at all.

Not to mention, I had a ridiculous endorphin rush... harder than any amount of distance running ever gave me. It was so intense it alone gave me an acid flashback and almost made me throw up. I still feel light-headed.

tl;dr I got my ass kicked by HIIT in 4 min. Will switching my workout routine to this actually do any good if I can barely stand 4 minutes?
>> Sabby !!J9oxJsHtaZJ
How high did you set the treadmill?
My friend and I did HIIT today- we set the treadmill to 3.5 at a 3.0 incline and then ran at 6.5 speed.
Hardcore!
It hurt us both pretty badly...
>> Anonymous
>>42153
I did this on concrete. I normally do distance on a treadmill, but I used a long, flat sidewalk for HIIT. I switch from a light job to all-out sprint pretty fast, so a treadmill wouldn't have worked.

In my 30 seconds off, I guess I ran at 4mph or so. During the sprint, I went as fast as my legs would carry me. I sprint pretty fast, so I'm guessing at least 8 to 10mph, whatever is a reasonable number for all-out sprinting.
>> Sabby !!J9oxJsHtaZJ
>>42153
Oh, and we did this for 30 minutes in total, running at top speed for a minute every 5 minutes.

The point of HIIT is to kick your ass in intervals, but then lowering yourself enough to get your second-, third-, fourth-wind.
>> Sabby !!J9oxJsHtaZJ
>>42157
Sorry for the double post.

Okay, yeah everything's harder on solid ground. Maybe you should slow yourself just a touch down during your sprint, till you're TRULY ready for it. Just because you can go that fast, doesn't mean you should... yet.
>> Anonymous
>>42160
Could be. Maybe until my anaerobic capacity increases I should switch the light jog in between sessions to a walk and maybe decrease the sprinting speed just a *touch*, so I can at least get a few more intervals in before collapsing. Then I can pick it up again at some point.

Still, is all this intended as a supplement to regular exercise or a replacement? My muscles are sore as shit. I can't imagine doing any more exercise, but I still find it hard to imagine that 5-15 minutes of HIIT compensates for long-distance running.
>> Anonymous
where can I get these cookies? looks delicious
>> Sabby !!J9oxJsHtaZJ
>>42161
It's not a replacement- just another way. It helps you last longer. If you tried to run at your top speed like you did, for let's say 5min straight, you couldn't do it. You'd get worn out and (maybe not literally) pass out.
If you jog, then run intensely, then jog again, you can last longer and burn more calories.
>> Juggy !tr.t4dJfuU
>>42149
This is true HIIT.

>>42153
This is not.

HIIT isn't about how long long your session is. It's about how great of a disparity there is between the peaks and the troughs.

Sabby may run longer during her session and thus burn more calories during that session, but Op will be burning far more greater calories during the rest of the day due to elevated metabolism. That's what HIIT is all about.

HIIT is supposed to be about short, about 20 minutes. During that time frame, expect about 3 or 4 winds of MAX sprinting for as long as you possibly can, usually starting at 30sec but goal should be about a minute. This is followed by a rest period of about 5 minutes.
>> Anonymous
>>42165
Oh, they're fucking great. Any well-stocked grocery store has them. They're imported. Try the type that comes in a red pack first. They're the original flavor, which is a golden cookie with frosting as filling. The yellow pack has choco cookies with frosting filling.
>> Sabby !!J9oxJsHtaZJ
>>42184
Ah, I was mistaken. Still, as I can see from your explanation, I wasn't too far off. I just need to kick my ass a touch more.
>> Anonymous
crossfit.com
/thread
>> Anonymous
>>42221
No, that pretty much answers nothing. Unless you're saying /fit/ should quit reading 4chan and go to crossfit.com or whatever the fuck.
>> Anonymous
>>42241
>/fit/ should quit reading 4chan and go to crossfit.com
>quit reading 4chan and go to crossfit.com
>go to crossfit.com
>crossfit.com
/thread
>> RAAAGE
>>42271
DON'T TELL ME WHAT TO DO FAGGOT
>> Anonymous
Where can I find this HIIT training session?
I WANNA GET FUCKED UP TOO!!!
>> Anonymous
>>42149
I did that HIIT session. I'm in decent cardiovascular shape, too - I can run about 4-5km non-stop on concrete. My first HIIT was shit, too. I got so tired, I felt so raped, etc. I could also just run for about 28 seconds, not reaching about twice. That's the point of HIIT. I got a damn headache after and my vision blurred at times, and even at the second session I had yesterday my feet tensed up, it was hard and I had difficulty moving my muscles. Walking was even a chore afterwards. That's what HIIT is all about, I'm guessing.
>> Anonymous
Can HIIT only be done running/on a treadmill, or wut?

Also, what does it involve? Just running at a reasonably fast pace and every ___ minutes/seconds you sprint as fast as you can? IDGI.
>> Anonymous
>>42379
You can technically do it on a treadmill. The problem is that you want to go from light jogging or walking to max sprinting in a matter of seconds. Unless your treadmill can do that, you need to do it outside. You can also do it on an exercise bike, but running is more intense, so you should just go all the way.

There are a couple ways to do it. Warm up for 5 minutes before you do this. From most to least intense
1) The original Tagata method: max sprint for 20 seconds, then break for 10 seconds. Repeat for 4 minutes.
2) The classic HIIT: max sprint for 30 seconds, off for 30 seconds. Repeat for as long as you can handle. Should be 4 minutes at first, then up to 15 once you get good.
3) Less intense HIIT: max sprint for 30 seconds, then take a slow walk for 1-5 minutes. Repeat 4-8 times.
4) Interval training (non-HIIT): Go above your VO2max level every so often.

Do the best you can handle.
>> Anonymous
I've got a question. About six months ago, I was in pretty good shape, cardio-wise, but since then, I've been a lazy ass and haven't run at all. I want to try HIIT, and am wondering if it is something I can just jump right into, or if I should spend a couple of weeks running to build my stamina up a bit beforehand.
>> Anonymous
>>42382
Thanks. I may try this when I am more /fit/.
>> Anonymous
>>42392
OP here. From my experience, running beforehand doesn't help much. Most studies indicate that training long-distance cardio for 6 weeks usually results in a 10% or so increase to VO2max, but no increase to anaerobic capacity (which is what's stressed in HIIT). However, 6 weeks of HIIT training without long-distance cardio raised participants' VO2max 14%, but more surprisingly, it raised anaerobic capacity by 28%.

Basically, as I learned, being in good cardio shape doesn't mean shit when you do your first HIIT session. I'd just do it.

Izumi Tagata, the creator of the Tagata method of HIIT, tested out his method on a sample of healthy, college varsity athletes. They pretty much all collapsed to the ground in pain after 4 minutes.
>> Anonymous
The result I'm looking for would be me on the ground, gasping for breath?
>> Anonymous
>>42412
Apparently you do at first. But anaerobic capacity is highly trainable. It's just that almost nothing but HIIT trains it very well. Apparently you can add 1 minute to your routine every 3rd workout.
>> Anonymous
>>42382

I've done no. 2 more or less successfully for the second workout. As for the first, my head fucking hurt, I felt like I was raped by black men, etc., and I couldn't just fall down because it was our school. Rested for a minute or so at times, but did it more or less successfully.

I couldn't do the Tagata method. I'd fucking die. Anyway, I will set my next workout for five minutes. I've already pulled a 4-min. one more or less decently.
>> Anonymous
OP, no worries sir. HIIT raped me hard the first and second time I did it. Unfortunately, I had to leave on a two week trip with little/no time for cardio training, so I have to start up again. I'm going to do a session in the morning before work tommorrow, should be interesting.
>> Anonymous
hmm, is it possible to perform a HIIT session on a training bike? I mean the principle is just to max it out for a minute then take it easy, shouldnt it work?
>> Anonymous
4 minutes? weak sauce
>> Anonymous
you did it right op
>> Anonymous
>>42405
its Tabata dumbfuck,
why don't you read a book while you do your faggy HIIT. Maybe you'll learn something, til then GTFO and STFU n00bfag.
>> CrossFitter !!4JAoBaB1PP/
In agreement with>>42831, it's Tabata. Please, you're all making me cringe.

>>42241
If you're looking for HIIT-style training high sports performance and strength, then yes, you ought to visit CrossFit. If your only goal is bodybuilding (as it is with most here), there are other, less painful, better ways.

Note to CrossFitters: This is not to say you can't get aesthetic gains on CrossFit; you can get very good ones. However, you won't easily get HUUUUUUUUUUUGE like many people want, since HUUUUUUUUGE is not generally beneficial to performance.
>> Anonymous
>>42856
Ooooooh, he said the CF-word! We're all in shit now!

Did you do the thrusters/rope climb WOD today? I've got about 90 minutes before I get to the gym, wanted to know what to look forward to.
>> Anonymous
Oh shit, tripcode. I don't like crossfit because it's hard, so fuck you. Unless you have a crossfit facility nearby or know people versed in olympic lifts it's rough to learn the movements and if you don't have a damn solid foundation of strength and endurance the WOD's are impossible. So yeah, you can say go to crossfit but that's like telling a fourth grader to go to college to work on his adding, doesn't make fucking sense. Granted, they have lots of videos of the required lifts but overall without personal instruction you could be making critical mistakes without realizing it. Just my opinion.
>> Anonymous
>>42873
dear idiot,

of course it's hard. that's the point. you don't get fitter by not pushing yourself.

when i first started to crossfit, it damn near killed me. read teh crossfit forums, even the experienced people still push themselves to puking.

you will not be able to haul unless you get your ass hauling. you don't gain the ability to perform by walking around thinking magical thoughts and then, one day, suddenly wake up with the ability to sprint an 11 second 100m.
>> Anonymous
>>42873
I'm not seeing anything I disagree with here. I do CF, but I do it knowing that without access to a CF gym I would be going nowhere fast.

I don't buy into most of the CF hype; the elite CF "athletes" were all elite long before they ever heard of Greg Glassman. GG's sycophantic fawning over the SOF community also leaves me with a bad taste in my mouth.

BUT. A CF gym gives the average trainee access to training methods and tools that the average gym will never have. The attitude is somewhat better than you find at a chain gym, too.

If you have the money, the access and your goals are in line with the methods, go crazy. If not, you're better off buying a Ross Enamait book.
>> Anonymous
>>42184

rest period is too long for my taste. two min max, imo.

best HIIT is just sprints on a football field. sprint the lenth, jog back, sprint, jog back... do that 10 or so times to feel FUCKED.
>> Anonymous
Good thread.
>> Anonymous
>>42886
I'll try that, thanks.
>> Anonymous
>>42886
heh, i've done this but i'd run around the track, sprint the straights and jog the bends.. its murder
>> Anonymous
i just tried sprinting for 30 seconds then jogging for 30, and yeah, i lasted 3 and a half minutes. i felt like total death.

i was hoping to make it to at least like...i don't know, 6 or 7, considering i'm actually in pretty good shape, but son of a...fuck that.
>> CrossFitter !!4JAoBaB1PP/
>>42858
>Did you do the thrusters/rope climb WOD today? I've got about 90 minutes before I get to the gym, wanted to know what to look forward to.
I don't follow the official workouts; I either make my own, or do one from a random affiliate website. I find too much repetition on the official ones for my taste (eg. "Eva" is just a long "Helen" and "Tommy V" is just a messed up "Fran"). Drawing from a larger pool gives more variation, which is one of the points of the program.

>>42873
>I don't like crossfit because it's hard, so fuck you.
I lol'd, but I know that many people have the same feelings.

>Unless you have a crossfit facility nearby or know people versed in olympic lifts it's rough to learn the movements
I agree with this. I don't work out at an affiliate (they cost too much, though they provide 100x the service of the average 24HR Fitness), and it took me a long time to get going right. I should have begun doing Starting Strength for six months, then gotten into the program once I had a large strength base and knew the basic moves... Of course, I didn't, but I'm doing fine now.

>and if you don't have a damn solid foundation of strength and endurance the WOD's are impossible. So yeah, you can say go to crossfit but that's like telling a fourth grader to go to college to work on his adding, doesn't make fucking sense.
If you go here: http://forum.brandxmartialarts.com/viewforum.php?f=16
There are three difficulties of the CF.com workout posted daily, though they give them faggoty names. Starting at the easiest level and working your way up is the alternative to beginning with a few months of Starting Strength. Unfortunately, neither of these approaches to starting are endorsed enough by CF Santa Cruz (the main one).

>>42884
>GG's sycophantic fawning over the SOF community also leaves me with a bad taste in my mouth.
Agreed. Just do the workouts, leave the rest behind.