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Brittany har
traineo Regular
Posts: 32
Brittany har
This member has no personal statement yet!
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# Posted: 16 Oct 2007 04:34
Hey all! I have a question about the interval training thing, althogh I know there has been alot of talk about this. If I do the HITT training on a treadmill, how faast should I be going when running, and how long should the intervals be? also, how long should I be doing the intervals in general? thanks for any help you can give me!
brit
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Jessipoo .
Fitness Guru
Posts: 622
Jessipoo .
About me:
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I'm an architecture student at a great school.
After trial and error, managed to shed the pounds for real.
What I'm doing:
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Portion control still a problem.
HIIT 2x/week
Starting weights 1x/week
I take stairs over escalator and elevator ALL THE TIME (I climb 6 sets of stairs minimum for the day at the metro 2-3floors?).
Extra note:
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I finally understand what being fit means! And I actually love running now thanks to HIIT.
Goal: lose the belly fat! My problem area.
First goal: 120lbs - MET
2nd goal: 116lbs - MET
3rd goal: 112lbs ish with more muscle definition
Realizing I can't change the way my body stores fat and have a noticeable belly during the day (pic was morning with light breakfast after workout) I will work on making a stronger core to counter the pooch a bit
Dropped 1 pant size since last year (stable weight)
Dropped 2 pant sizes since mid-Summer after Greece (pastries=weight gain)
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# Posted: 16 Oct 2007 04:44
well I've beeing doing hit for about a month now experimenting with different ways of achieving my goal and I must say it's wonderful.
Firstly, the best thing to do is have a heart rate monitor so you can push yourself to the max, doing HIIT properly without a heart rate monitor can be more difficult (especially if you're not quite sure about your limits)
How long? My intervals have been increasing but I'd say close to a minute sprint and then about the same time or a little more walking
You should do 15-20 minutes worth of intervals plus 10 minute cooldown so if you're doing a 1:1 ratio of 1 minute sprint/1 minute walk, that's 10 intervals.
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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: 16 Oct 2007 09:44 - Edited by: Minu
And, I just want to put something out there regarding using full tilt running for HIIT. For those of us that aren't spring chickens, (  ), there are one's joints to consider.
I realized after some time that the inflamed quadricep insertion problem I had a spell back came along right after I had started with the HIIT work on the trails while jogging. ("Whatever one has been doing different, is usually the cause of new pains.", DUHHH-hindsight and all that!  )
Clearly, as FULL ON RUNNING had never been part of my fitness repertoire, my joints and the muscle areas targeted with sprinting just weren't prepared for the shock.
That said, I LOVED THE RUSH and I truly miss not being able to do it anymore. I can't even jog for short periods now without the kneecaps paying the price the following day+.
To counter this, ('cause I'd just LOVE to return to it), I'm laying off the jogging, doing lo-impact cardio instead, working on building up my quads while making sure to stretch them liberally each day for increased flexibility and hoping for the best.
It's great that you've gotten into the HIIT at a young age, Jess, ENJOY!
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Micole Brandolini
traineo Newbie
Posts: 1
Micole Brandolini
I feel fat. All the time. Need to lose 10-15 pounds. I eat well during the week and on the weekends my diet goes to crapola because I like to go out. I need to get that in check.
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# Posted: 16 Oct 2007 15:11
I am a little more of a spring chicken than Minu I believe (no offense) but I don't have too many joint problems because I am in my mid 20's. With that said...
I just recently started doing interval running on the treadmill and i love it. I learned how to use a heat rate monitor and spoke with someone that told me at exactly what rates i should be runnning. My intervals are 2 minutes long and I go for about 40 minutes. 2 minute walk at 3.7 and a 6% incline and then 7.5 run at a 2% incline. It kicks my butt and I feel great when i get off! 
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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: 16 Oct 2007 15:27
Heh! None taken, Micole, and I'm just glad to be able to continue the interval training on my elliptical. I can't wait to give it a go with the front crawl in the pool too.
Still though, for me, NOTHING beats blasting full throttle with my crazy pooch out on the open trail!
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Brittany har
traineo Regular
Posts: 32
Brittany har
This member has no personal statement yet!
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# Posted: 16 Oct 2007 20:55
spring chicken? im not quite sure what ya mean minu, but i have horrible knees and i am only eighteen. that being said, im trying to strengthen my knees and pray that i dont fall or injure myself when running! ha! but anyhoo., thanks for all the help! im realy excited to start doing hitt!
brit
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Sarah S
traineo Newbie
Posts: 18
Sarah S
I want to wear a bathing suit next summer!! I got up to 182 and decided to do something. My new man is a runner, and has me hooked on it with the Nike . I started walking/running intervals recently, and set a goal for myself of 80 miles in the next 12 weeks. Together with a healthier diet, I'm hoping to watch the weight melt off like it already has begun to!
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# Posted: 17 Oct 2007 00:52
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Jeff West
Fitness Guru
Posts: 237
Jeff West
Hi! I'm a 44 year-old slightly overweight male looking to loose 30lbs by the end of year. For me, weight loss is just one part of an overall plan for living a healthier lifestyle (as healthy a lifestyle as possible!) In addition to diet and exercise, other elements of my healthy way of life include good sleep, proper hydration, kicking the (smoking) habit, meditation, and disease management (I have rheumatoid arthritis).
I signed up at Traineo because maintaining routines has always been difficult for me. 3 years ago however, after many tries, I was finally able to maintain an exercise routine for a period of 6 months with outstanding results. I then stopped working out so I'd have more time for other things and 3 months later the RA got worse. Since then I've been unable to motivate myself back into the gym.
Well, my motivation is back, due in part to Traineo. I think having a few motivators will be a great help. Also, posting my efforts on the Internet, for the whole world to see, may help to keep me on my toes. I'm not entirely sure about that yet so I may change my profile so only Traineo members can see it.
I'm strong willed, but most of all I crave the results I achieved 3 years ago. So I'm determined, and thus far my spirits remain high. I sure am glad you stopped to read about me and great luck with your own efforts! Cheers!
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# Posted: 17 Oct 2007 00:55
High Intensity Interval Training
or
A-THUMP, A-THUMP, A-THUMP, A-THUMP.
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THE NEW ME
The Master
Posts: 2856
THE NEW ME
HIGHEST WEIGHT 240 in 2000-2002
HIGHEST BODY FAT MEASURED-44% AT 170
CHALLENGE 1: SEPT 07-DEC 07
-LOSE 10 POUNDS-158-148-
achieved
new goal-lose another 10 by Dec 15
not achieved-Dec 15-weight 142.5
(total weight loss during challenge=
15.5 pounds)
-RUN A MILE- achieved on-NOV 7
new goal-run 2 miles-surpassed
new goal-run 2.5 b/w Nov 7 and
Dec 15.-achieved
-LOSE 5% BODY FAT-achieved
CHALLENGE 2 DEC 15-MARCH 15
-LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead)
-RUN 5 MILES-Achieved on 1/11/07
new goal-6 miles by March 15 at
5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun)
-LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6)
6 month progress
-lost 25. 4 pounds
-lost 9% body fat
-ran 0-5 miles
Challenge 3 March 15, 07-June 15
-goals -follow plan by nutritionist and trainer
-main goal gain lean mass
Daily goals-
-follow meal plan and move every day
Goal of beating personal best-
run a marathon
weekly goals
-gain muscle to the best of my ability
3 month goals
-see above-reestablish every 3 months
12 month goals
-maintain all the above goals
ultimate long term goal
-be fit, healthy and confident with body
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# Posted: 17 Oct 2007 04:21
regardless if you are a spring chicken or not, i think if you are new to exercise you shouldnt do hiit right away. you need to build up to it especially if you are out of shape. or if you want to try it do it for a very brief period of time. everyone should be on a program specific for their own body, age, gender, exercise/fitness level etc.
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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: 17 Oct 2007 11:03
Amen, Jennifer. But, with many folks, that's easier typed than done, as my knees will testify to! 
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Dan Doucette
Fitness Guru
Posts: 265
Dan Doucette
I've just finished a 3 month stint of training and dieting and met my goal of losing 30 pounds and feel awesome. My next goal is to lose 20 pounds in the next 3 months. I figure my weekly loss will start to slow down so it will probably take just as long to lose 20 as it did the first 30.
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# Posted: 17 Oct 2007 13:31
HIIT is definitely harder on the joints. I recommend doing some weights to save your knees. Work your hamstrings and your Abductors in the gym and you should be ok. Most knee pains come from having one set of leg muscles that are stronger than another. In most cases the outer area of your quadriceps will be the strongest, if you work the inside of your leg (Abductor) and the back (hamstring) it will balance things out.
It works for me, I cycle in Abductor and hamstring workouts into my routine and haven't had sore knees in months. I also only do HIIT once a week and running all other days.
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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: 17 Oct 2007 13:38 - Edited by: Minu
I do lots of squats and lunges now, to target the muscles attached to the quadricep insertions.
It's kinda cool that those injuries served as a catalyst, (albeit a somewhat painful one, but still...), getting me back into resistance work. As for a while I was more into cardio than much else.
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