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Clifford Chinn
Fitness Guru
Posts: 470
Clifford Chinn
Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they haev to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary.
Impossible is NOTHING.
(I freakin LOVED that ad campaign)
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# Posted: 7 Feb 2008 07:56
So I finally decided to try something besides the traditional cardio (moderate pace for extended times) and now I'm not sure I'll ever go back except that I'm training for a 5k...
Holy crap, I've never had cardio kick my ass so much... HIIT especially. I don't remember wind sprints for football ever being this brutal to me, but that was maybe because I was in shape back then... if this keeps feeling like this though, I'll be back there in no time.
Just a random thought I felt like sharing 
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 09:14
It's really something, isn't it, (HIIT). I do it on average about once a week and really get a bang out of it. Perfect for those days when the ole grind loses its shine.
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Splint Chesthair
Fitness Guru
Posts: 471
Splint Chesthair
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)
http://splintchesthair.blogspot.com/
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# Posted: 7 Feb 2008 15:31
I used to run 10k+ as part of my cardio program. The problem I had was that the tendons around the outside of my knees would often get sore around the 7k mark and make for an unpleasant experience. Now my main running is 8 intervals of 1 minute sprints/2 minute jogs and with warm-up, I'm done in half an hour, no tendon soreness at all but it feels like I'm getting the same workout although I'm not as drained as after a 10k.
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 16:19
Quoting: splint he problem I had was that the tendons around the outside of my knees would often get sore around the 7k mark and make for an unpleasant experience. I thought I'd be heading away from running for a while too, Splint, with some inflamed quad insertions action making running right rotten. Until I switch over to grass/trails only, then boom, pain was gone.
It's good to know that in case I get knee woes again, HIIT'll be there to save the knee-day.
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Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
Another Dave (formerly Release the Hounds)
I'm moving to Asia sometime around May 2008. I refuse to be the stereotypical fat American.
Veni, vidi, vici!
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# Posted: 7 Feb 2008 16:22
ah, this is good info. i hadn't found this thread before creating that other new one....
minu, chest, cliff: you guys run the sprints on the treadmill or no? if so, what speed? as fast as possible?
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 16:39 - Edited by: Minu
Always outside, fulltilt intensity for me. But now I'm thinkin' about messing with those Burpees/Bastards for HIIT, excellent when the French rains fall, like they so often do.
Then again, I end up soaked by the end of a HIIT session so rain at that point is moot, mute, however ya spell that... Refreshing even.
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Dean Grimshawe
Fitness Guru
Posts: 1177
Dean Grimshawe
I work as a Health and Fitness Coach in England. I am looking to network with dedicated athletes and grow my knowledge in this area. Check out what I do at www.warriorcoaching.co.uk
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# Posted: 7 Feb 2008 16:42
If you want to get really excited have a go at the 'Dirty Dozens'.
Thats tasty stuff and it gets you in superb shape.
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Splint Chesthair
Fitness Guru
Posts: 471
Splint Chesthair
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)
http://splintchesthair.blogspot.com/
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# Posted: 7 Feb 2008 16:55
I like to do them outside too but if I do them on a treadmill I jog at 6.0mph and sprint at 10.0 with a 2% incline on the machine.
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Rachael M
The Master
Posts: 2299
Rachael M
I am a triathlete trying to lose some weight so I can improve my times. I love traineo and the very motivational people on here.
Basic info: 5'9", 22 years old, mechanical engineer :)
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# Posted: 7 Feb 2008 17:05
What is the link to the HIIT work out. Somebody posted it before but I searched for it and couldn't find it. I'm trying to get my husband to try it out so I thought that article might help get him more pumped up about it. Anybody know what I'm talking about?
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 17:10
Rachel, just Google for "HIIT" plus, exercise, you get all the answers.
Keep in mind, HIIT isn't really the best thing to jump into cold, it's best worked up to for anyone who's just starting out. I'm guessing your Hub is already into working out regularly?
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 17:13
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 7 Feb 2008 17:19
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Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
Another Dave (formerly Release the Hounds)
I'm moving to Asia sometime around May 2008. I refuse to be the stereotypical fat American.
Veni, vidi, vici!
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# Posted: 7 Feb 2008 17:51
10mph? dang.... i'm not sure if i can run that fast period--
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Splint Chesthair
Fitness Guru
Posts: 471
Splint Chesthair
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)
http://splintchesthair.blogspot.com/
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# Posted: 7 Feb 2008 18:21
Quoting: Hounds 10mph? dang.... i'm not sure if i can run that fast period-- I've worked my way up to that. I started off jogging at 5mph and sprinting around 8.0. I've always figured that I should be just barely hanging on in the last 10 seconds of the sprinting interval.
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Dean Grimshawe
Fitness Guru
Posts: 1177
Dean Grimshawe
I work as a Health and Fitness Coach in England. I am looking to network with dedicated athletes and grow my knowledge in this area. Check out what I do at www.warriorcoaching.co.uk
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# Posted: 7 Feb 2008 18:25
I've worked out that running at 10mph is the equivalent of running the 100m in 22.5secs. Thats not too bad when you think about it
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Clifford Chinn
Fitness Guru
Posts: 470
Clifford Chinn
Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they haev to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary.
Impossible is NOTHING.
(I freakin LOVED that ad campaign)
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# Posted: 7 Feb 2008 20:13
Personally I like to do it on an elliptical or cycle since you don't have to fiddle with the machine to adjust your speed: you just push harder or relax... Part of my goal right now is to get back into "basketball" shape so I'm pushing super high intensity sprints for 15 seconds, then a moderate pace for 45 seconds, rinse and repeat 10-15 times. I'm not even sure what my speed is for the sprints since I'm basically heads down but I think my 45-second jog is about 5-6mph.
For "normal" interval training I just get on a treadmill and set it to 2 minute work/rest intervals and kind of play it by ear on speeds; but since I typically go a lot longer my speeds are more like 7/4 mph.
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Splint Chesthair
Fitness Guru
Posts: 471
Splint Chesthair
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)
http://splintchesthair.blogspot.com/
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# Posted: 7 Feb 2008 20:33
Quoting: wayofthewarrior I've worked out that running at 10mph is the equivalent of running the 100m in 22.5secs. Thats not too bad when you think about it It's a pretty quick sprint. During the last interval I usually try to extend it as along as I can past 1 minute, so far I can only get about 15 seconds for a total of 1:15 sprinting at 10mph. If I were only running 100m, I imagine I could sprint faster but I couldn't keep it up for a full minute.
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Something Dark Side
Fitness Guru
Posts: 516
Something Dark Side
I've been interested in losing weight and gaining muscle here at traineo since late 2007. Its not until mid 2008 that i've actually started my training routine 5 days a week. Trying to get to under 19% body fat.
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# Posted: 8 Feb 2008 01:00
is the couch-to-5k included in HIIT? Because you do work your heartrate up, and then it goes back down. Especially for me.... think of it as.... not being able to walk your whole life and then suddenly trying to run, how stuffed would you get? lol that's me all over. I'm so used to sitting at the computer and did that non-stop for a few years so my legs havent had much use at all. So would it be considered a HIIT workout? 
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 8 Feb 2008 11:21 - Edited by: Minu
Stitch, read the article on that last link I posted here. I don't know what Couch2-5K entails exactly, but I have a feeling it's not in the category of high intensity interval training.
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Dean Grimshawe
Fitness Guru
Posts: 1177
Dean Grimshawe
I work as a Health and Fitness Coach in England. I am looking to network with dedicated athletes and grow my knowledge in this area. Check out what I do at www.warriorcoaching.co.uk
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# Posted: 8 Feb 2008 12:27
Quoting: splint It's a pretty quick sprint. During the last interval I usually try to extend it as along as I can past 1 minute, so far I can only get about 15 seconds for a total of 1:15 sprinting at 10mph. If I were only running 100m, I imagine I could sprint faster but I couldn't keep it up for a full minute. I suppose. I was thinking that it isn't that bad to run 400m in a minute or just over which is verging on 4 minute miles. 4 min/miles would equate to running 15 miles in an hour. I think last time I ran 800m (healthily) that took 2 mins 15 secs, which would be about 4 and a half minute miles, and still 13 miles an hour. Or is my maths really shot? Most probably.
But then I played as a back in rugby and my 100m sprint was around 12 secs, with most of my pace in the first 60m and my speed trailing off after that distance.
I'm pretty sure it is quite acceptable to run a mile and a half at 10mph, which would be about 9 minutes. It would wipe me out, and I'd be gasping, but it is doable. But then I have set myself a target of 8mph run for a whole hour. Though I don't consider myself any good at running.
In actuality, I think it seems a lot harder than it is when doing these things on a treadmill. Out in the great outdoors, everything flows much easier and the times fit better, me thinks.
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Ara Bruno
Fitness Guru
Posts: 774
Ara Bruno
Not much to say, I like playing video games and watching/playing sports. I work as a web developer for a small company.
I think when I get into shape I want to become a volunteer firefighter.
Goal: Lose 35lbs before Cardio King
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# Posted: 8 Feb 2008 15:10
I do HIIT on the elliptical because I can go harder/faster/longer. Right now I am doing 1 min hard 1.5 jog/soft. I did two 25 mins yesterday the first 5 mins a rest/warm-up period. I sweat a lot more when doing a 25 HIIT than a 45 min long elliptical workout.
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Clifford Chinn
Fitness Guru
Posts: 470
Clifford Chinn
Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they haev to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary.
Impossible is NOTHING.
(I freakin LOVED that ad campaign)
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# Posted: 8 Feb 2008 20:06
The couch-to-5k training just looks like standard interval training, which is definitely good but typically what I see folks doing if they're doing HIIT is full out SPRINTS for as long as you can sustain it... if you can sustain it for 2 minutes I'd say you're probably not pushing yourself hard enough.
There's absolutely no way I can do HIIT for more than 15 minutes (not counting warm up/cool down) if I'm running those 15 second bursts like OH MY GOD WHAT IS THAT AND WHY IS IT CHASING ME?!?
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 8 Feb 2008 20:52
Exactly.
 &
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Dave Nicholson
The Master
Posts: 2094
Dave Nicholson
I'm basically trying to get in shape and be healthy...
diaryofthefatman.blogspot.com
I like participating in sports but I want to be more competitive. Also I'm with Kevin Spacey from American Beauty - good reason :)
I'm looking to lose about a hundred lbs in the course of a year, and basically to just consistently get better. And I love comments and messages, so keep 'em coming!
I talk about goal setting a lot, how about I actually set some?
Well it's time to revisit goals... I didn't do too well with my end of year plans, but learned some things and changed my plans up a bit as I went along. During the 5-7 weeks of the year, I was able to put on about 8-10lbs of muscle, and stay at the same actual weight. The plan is to start the Strong Lifts 5X5 program to supplement the Couch to 5K program, and that should last the next 8-12 weeks.
I'm updating goals as well. Lowering cholesterol remains a goal, and I'll find out about that at the end of August.
Been bouncing around a bit, but getting a little stricter again and will monitor that over the next 3-4 weeks. I feel poised to really lose some weight again, so I'm looking forward to the healthy eating and additional exercise.
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# Posted: 8 Feb 2008 21:01
Quoting: TEAMCHINA OH MY GOD WHAT IS THAT AND WHY IS IT CHASING ME?!? We should have T-shirts made
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Something Dark Side
Fitness Guru
Posts: 516
Something Dark Side
I've been interested in losing weight and gaining muscle here at traineo since late 2007. Its not until mid 2008 that i've actually started my training routine 5 days a week. Trying to get to under 19% body fat.
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# Posted: 9 Feb 2008 01:04
The couch-to-5k.... you need to well jog/run, then walk and keep doing it. And sustain it. The main element of HIIT is to get your heart rate up, and then back down, and up, then down. And mine felt like it was doing it. That way that when you finish exercising your body still thinks you're doing it and continues to burn fat. Which is the reason why I asked if the couch to 5k was a HIIT routine, it sure felt like one for me who basicly hasnt jogged at all in years.
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Something Dark Side
Fitness Guru
Posts: 516
Something Dark Side
I've been interested in losing weight and gaining muscle here at traineo since late 2007. Its not until mid 2008 that i've actually started my training routine 5 days a week. Trying to get to under 19% body fat.
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# Posted: 9 Feb 2008 01:17
But in the end I guess that it isn't HIIT. Even though at the start it feels like it.
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Clifford Chinn
Fitness Guru
Posts: 470
Clifford Chinn
Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they haev to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary.
Impossible is NOTHING.
(I freakin LOVED that ad campaign)
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# Posted: 9 Feb 2008 01:30
You pretty much summed up HIIT in terms of heart rate, but one thing that a lot of what I've read states is a clear delineation between HIIT and standard cardio training (intervals included) is that HIIT doesn't do as much for building endurance as long duration routines.
Like I said, since I'm training for a 5k (ie. training so that I can actually drag my fat ass across the finish line, heh) I can't completely abandon normal running, but my normal running routine is 2 + 2 minute intervals of work/rest. I've always read that intervals are better for building endurance and burning fat because your body never adjusts into a "pace" and it'll encourage muscle growth which, in the end, will be responsible for more fat loss than anything else.
Just because it is or isn't HIIT doesn't mean that it's not good or that it doesn't work either, keep up what you're doing and you'll see your results in no time!
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Minu ~
The Master
Posts: 2592
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 9 Feb 2008 11:02
That's why I like to mix up all the training I do; sometimes lower-medium intensity- long-haul style, sometimes HIIT, sometimes lower intensity with med-high intervals.
And on that note, I'm off to try out my new sneaks, (as Jen put it, I like that word), & running apperal, and it is PRISTINE out there to boot, yesssss...
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