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Anonymous
hey /fit/
First off apologies in advance, I know you guys have seen a million of this same thread.

That said, I'm looking to get into HIIT. I googled it and read a few sites but I still don't fully understand it. From what I gather you run (or bike/jump/swim etc) balls to the wall for a few seconds and then rest a while? is that right? Then I've seen different ratios like 8:32 or 64:256 which I assume are running/rest periods... But all the other boards I've been on it seems like people just make up whatever they want. How do I know what ratio is good for me as a beginner. Also is it active rest or sudden. Do you sprint all out and then jog the other number or just all out stop? Thanks for help in advance.

tl;dr noob needs to lrn2hiit
>> faggot !kzxLmJyzX.
HIIT on machines does not compare to outdoor running. After attempting it on both i can safely say you cannot reach "balls to the wall" on machines (possibly treadmill but adjusting speed fucks your concentration up) simply because its a machine, it does not give you 100% control over movement.

My personal opinion is if you are going to do HIIT PROPERLY, you need to be in a decent state of fitness. Even after 5 months of hard cardio about 6-7 days a week and lifting, while i have lost alot of weight, doing HIIT outdoors is not a reality as lets say 15:30 going seriously balls out will not hold up for 4 mins. People can reply with they do 15 mins of HIIT and they bench 800lb, but what do you expect.

tl;dr - Work on steady state cardio first and progress towards HIIT when you lose weight.
>> Anonymous
>>240604
Wrong. The majority of trainers and peer-reviewed exercise physiology journals would disagree with you on that. HIIT is far, far better for losing fat than sustained medium-intensity cardio.

OP: HIIT is easy. To keep it simple, do 30 seconds sprint, 30 seconds light jog or walk. Repeat. Start with 4 intervals at a minimum, add 1 per week until you get to 15.

Be sure to properly warm up. Start with AT LEAST a 5-minute jog, or else your blood pressure will go through the roof and you'll make yourself sick.

Finally, if you can go longer than 4 minutes at first, go for it. Personally, I do HIIT until I start to get sick, which takes 8 intervals (been doing HIIT for a month now). Then I take an interval off and go for a walk for a minute or two, then I finish up with 4 more intervals. This is acceptable. If you're getting sick and you need to take a bit of time off in order to do even more intervals, then do so.

You WILL get sick from doing this. That's the point. Hope you like pain. Enjoy.
>> Anonymous
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>> Anonymous
Not OP, but thanks for advices.
I've been doing "normal" cardio for almost a month now, and was looking for something new.

Question though : will HIIT prevent me from gaining muscular weight ? Since it seems quite tough for the body, I'm afraid it'll turn me into a kenyan runner.
>> Anonymous
>>240722
Well, it's hard for anyone to gain muscle and cut fat at the same time. But it's much better than normal cardio for maintaining muscle.
>> Anonymous
>>240701
Um, no... you burn a lot of calories during SSC and very little afterwards... during HIIT you burn few calories during the actual session then because of the EPOC you burn off a lot of calories throughout the day after. The thing is, from all the things I've read, the advantage for FAT LOSS isn't that much of a difference. Something ike 180 calories more in some cases. True that adds up, but it's not something that is INCREDIBLY BETTER than SSC. And no, I don't have link to the articles I read because I don't save them just incase I get into some E arguments with a faceless person. I have no reason to make this shit up. HIIT is A LOT better for you if you're already healthy and looking to improve, but as far as trying to get down in the pounds either option is good, and since heavier people probably wouldn't perform HIIT correctly anyways, SSC is their best bet.
>> 04 !!LtgOgT0wJFN
Try and lower your rest interval every two weeks, or up your run time - got me pulling 2.4km in under 10 minutes in about three months, roadrunning. Took me a month to drop from 30:30 to 20:30, and a month and a half to get to 5:30. The rest of it was knocking the last few seconds off the rest time. It's a great way to train yourself to run at a faster "default" pace, too.

And that was from using a treadmill exclusively.
>> Anonymous
hey man anyone can sprint for 5 seconds and erst for 30, you're doing it wrong
>> Anonymous
unless you're already in shape don't even try HIIT because you aren't even capable of doing it correctly
>> Anonymous
>But all the other boards I've been on it seems like people just make up whatever they want
what makes you think /fit/ doesnt do that?
SPOILER: /fit/ does that.