Active Fabbers: Tell me about H.I.I.T

elpgal

Is it a grad-level fitness, or intense like Crossfit? Will it too out of the comfort zone of someone who hasn't attempted exercise for almost 2 years.

10 years ago

Off Topic

20 replies

Latest reply was from Mo

Laurinda

Veteran

What kind of HIIT (high-intensity interval training) were you thinking about? The basic idea of cycling between medium and all-out effort -- whatever that means for you -- can be adapted to many kinds/levels of workouts. There is some evidence that it is a very efficient way to exercise. I prefer to minimize my time at the gym, and have used HIIT strategies for body-weight exercises, water aerobics, and rowing and bicycling machines. Wikipedia link

ETA: I found an interesting link on Ben Greenfield Fitness, which goes into some of the physiology behind HIIT.

even cardiac rehab facilities are catching on to the idea of HIIT training, and are beginning to include this style of training for heart disease patients.

...HIIT works more effectively on your peripheral muscle fitness while
endurance training works more effectively on your central,
cardiovascular fitness.

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10 years ago

pastrygirl

(website)

Veteran

I've done HIIT as part of my strength workouts. It just refers to intervals of high-intensity mixed with rest periods, right? For ex, I've done a 20-min HIIT on a row machine; 2 mins warmup, 1 min fast speed, 1 min slow, 1 min faster, 1 min slow, 1 min faster again, 1 min slow, and so on. Or the treadmill: 2 mins warmup, 1 min speed 2, 1 min speed 3, 1 min speed 2, 1 min speed 4, 1 min speed 2, 1 min speed 5, 1 min speed 2.

I view it as short & sweet. I've read that it's more effective than stead-state cardio (like the treadmill or elliptical). I don't do it regularly, but keep thinking about doing 10-20 minutes of HIIT on my rest days from lifting.

10 years ago

Beth Ann

Veteran

The nice thing about HIIT is that, when you're first starting out, your level of intense is just that ... your intense. No need to keep up with anyone else! In the beginning, I think you do need to be very particular about correct form and not get too rapped up in an AMRAP mentality (as many reps as possible in a time period). Also, you might need 3 days instead of 2 to recover at first. I like to do an easier activity the day following my HIIT to relieve any soreness.

I have a pinterest board full of great circuits that I use for my twice weekly HIIT workouts. It's a great resource! I balance this with hiking/jogging, cycling (varied intensity) and yoga.

10 years ago

MovingFashionForward

Active Member

I love HIIT, because whether I am super fit and strong or post-long-exercise-free period, it improves my fitness efficiently, with the minimum investment of time and no boredom. I purposefully choose the toughest possible HIIT and other workouts I can find, to avoid wasting time or getting bored. I know that no matter how little I can do of a given workout when I am unfit, if I just keep trying, doing a bit more every time, eventually I'll be super-fit again.

If, OTOH, you are the sort of person who would get discouraged by being unable to complete the workout (or in one case of mine not that long ago, even the warmup of the workout! ) then maybe start with an easier interval training workout and work up to an all-out super-high-intensity interval training workout.

Have fun doing it!

Sarah

10 years ago

Suz

(website)

Veteran

I agree with what the others have said. You just need to gear it to *your* intensity level, and you can choose all kinds of different activities, and it's efficient.

I tend to do my HIIT workouts on the days between my weights workouts. (With a couple of days of active recovery as well -- e.g. walking, yoga, skating.)

10 years ago

elpgal

Veteran

Thank for you the info and reassurance. I will check out all the info later.

To answer your questions: I don't know what sort of class this is and haven't heard from the instructor. It is a new program that is being offered at work. It will be conducted in a facility where, to my knowledge, there are no weights or bikes or other equipment. I am not sure what we'll be doing exactly or who the class is geared towards! I am hoping I can attempt some of what is going on.

Regular gym clothing is good enough for this, yes?

10 years ago

(website)

Veteran

I think there may be some overlap between plain old interval training and HIIT in the lingo these days. True HIIT aka the Tabata protocol is very hard and not for those who haven't exercised in years. But I think it's caught on as a catch phrase for the less intense interval versions and I'll bet that's what your class is. As long as you regulate just how hard you go, you're in control of the intensity.

10 years ago

elpgal

Veteran

Thanks, Mo. See that's what I am worried about. Maybe I'll watch from the sidelines for the first class if they will allow it.

10 years ago

(website)

Veteran

Oh, I think your class is likely just normal intervals with a trendy new catch phrase. I'd go for it if I were you! Just go within your own limits and you'll be okay.

10 years ago

Laurinda

Veteran

I can understand how this might be disconcerting if it was with your work colleagues but I would just go for it. (I'm over 50, and the only thing I can order from J. Crew in my size are handbags). Any reasonable instructor will give easier or harder options for the participants.

So... let's work on your workout outfit ;-). I recommend dark stretchy bottoms that do not require readjustment every couple of moves.

10 years ago

Raisin

Veteran

I find it really great for getting a good workout in, in a short amount of time. And there is a lot of research coming out that is saying super long cardio sessions are not all that great for you, and hard on the body. Whereas a 20 min HIIT session can get in as much effort in a fraction of the time, and doesn't have long lasting inflammation like chronic cardio. I'm a long time long distance runner, and I have to say I've been pretty happy with my shorter, intense workouts and some weight training lately. I'd say give it a try!

10 years ago

pastrygirl

(website)

Veteran

A timely article: http://www.t-nation.com/traini.....ate-cardio

10 years ago

Jules

Veteran

Interesting stuff Pastry Girl. While I'm a huge believer in weight training, I like that she affirms that appearance/body fat goals are not the only goals that matter. Here I will plug a Facebook favourite of mine who covered this debate from a similar angle recently, Fit and Feminist. She is a blogger too but I like to follow her on Facebook because it's a good antidote to a lot of newsfeed crap (although fb seems to have responded to my flagging the body shaming fat loss ads as inappropriate, lol!)
Anyway, got wayyy off track from your OP, elpgal. If this a workplace class or new group forming, I'm guessing it will be geared to all levels and the instructor should gauge your level and make modifications. If they don't they are crap anyway

10 years ago

carolbee

Veteran

I have been trying to do this but due to back/hip problems I never seem to "hit my stride". If you can find it Dr Michael Mosely (?Moseley) does docos for BBC Horizon and has done one on exercise that covers this. He explains things at layman's level and experiments on himself. He has now co-authored a book about it, which also includes a HITT weights program, called Fast Exercise, available from Amazon. Although I haven't had much chance to test this program out I am a big fan of his book Fast Diet which I can certainly recommend as a great, relatively easy and painless way to lose weight.

10 years ago

citygirldc

(website)

Veteran

(HIIT - High Intensity Interval training). My work gym offers a class on this where we do an x amount of exercises at high intensity for say 30 seconds, then rest for 30, and so on. Plus you work out the whole body including abs. It's fun and last about 45 minutes

10 years ago

karymk

Veteran

No wonder you guys all look so good in clothes!!! I hate high intensity workouts. I walk and do yoga and Bar Method.

10 years ago

Taffy

Active Member

If you'd be interested in working out at home I recently started using http://www.benderfitness.com. She posts new, free workouts daily with a large collection of previous workouts. She has yoga, HIIT, body weight, beginner, and work outs with weights. Every workout is different, so you don't get bored. I am liking it so much that I try to tell everyone I can about it.

10 years ago

(website)

Veteran

So, how did the class go??

10 years ago

elpgal

Veteran

Mo, It was pure unadulterated suffering but exhilarating enough that I plan to go back! The instructor seemed very very disappointed in us, it was hilarious. He 'planned a beginner class but is downgrading to a 'loww-beginner'

10 years ago

(website)

Veteran

LOL! Disappointed. HA! Does he remember that he has a job because there is a room full of disappointing ultra beginners?? Good for you for going. And going back!

10 years ago

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