HIIT Cardio

[dana82]

For the most part I know what HIIT cardio is though I have never done it. I've always been the type to just run for 45 minutes. Granted right now I'm not up to running for 45 minutes I know it won't take me too long to get back to that....however I was thinking it might be more beneficial for me to do HIIT cardio....I just know I tried it once it was very hard. Can someone recommend some intervals or some kind of guide for someone who is out of shape and wanting to do HIIT cardio? The only thing I do right now is walk for 30 minuts maybe 5 days a week....Thanks in advance!

Try something like this which I coached a new gym member this morning. He is overweight and out-of-shape, but he did remarkable well with this routine. Adjust the treadmill speed accordingly, but don't make it too easy.

I had him do a 15 minute treadmill running workout. We set the incline at 1%.
The 1st two minutes he walked at 4.0 mph. Then he did intervals of 1 minute running and 1 minute walking recovery. All walks were at 4.0 mph.

He 5 rounds at 7.0mph, 7.2mph, 7.3mph, 7.4mph and 7.5mph for 1 minute each with 1 minute recovery at 4.0mph. Then we tried the last round for 2 minutes at 7.0mph which he only did for about 90 seconds as he was spent. He spent the rest of his time walking at 4.0mph.

I told him to stretch really good afterwards as running makes your hamstrings tight, which will make your glutes tight, which will eventually find its way to your back. He sits for a living so that is a recipe for lower-back pain.

He thanked me for my coaching and admitted he would never have challenged himself the way I did.

3 times a week should get the job done. After you get fitter, come back and we can tweak this recipe. Hope this helps.

[dana82]

Thanks this looks like a good starting point!

[trainerty]

HIIT is a word thrown around when speaking of any interval training.

True HIIT will not last longer than 10 minutes and that is if the person is a really top knotch athlete.

The moderate change as Pierini suggested is good advice. It is simply interval training and I think that will do you justice. One thing that I'm not sure on is are you currently "able" to run now:confused: It sounds like you are walking only. Is this the case?

[dana82]

Yes I have only been walking but it's because I don't really push myself. Do you think I should start off for the first week running daily for 30 minutes and then switching to intervals? I used to run for awhile and I remember one time trying to do intervals while running and it was difficult and I had to stop and just run at a moderate pace but I also don't usually push myself to much

What are your goals?

If you are able to run for 30 minutes non-stop right now, there's no need to prepare for interval training.

Interval running is the real deal. If your goals include improved CV conditioning, weight loss, fat loss or all of the above, interval training will get the job done quicker and better in my opinion.

It sounds like you don't like pedal to the metal training. If that is the case, then do what you want to do. It's all good.

Some people don't like that uncomfortable feeling. I sense you are one of those.

[minime]

It is supposed to be hard Though i agree with pierini : if you are extrememly uncomfortable with it then you don't have to do it. From my point of view the benefits of the 'uncomfortable' training are:

1. Less time spent doing the exercise - if you can get yourself sweaty and disoriented (lol) in 15 minutes, then thats enough cardio. Its probably more effective in terms of caloreis burned than 30 minutes of moderate running.

2. Less boring

3. Wonderful feeling of exhileration afterwards

But we are all created differently, and for you maybe you get these benefits from your 30-45 minute run. I know I used to do runs like that all the time and I loved it. I am just at a different place right now.

Whatever works for you dana, is what you should do. The important thing is to do something

[dana82]

Thanks for your replies

Yes I don't like to push myself past my comfort zone for the most part but I have also never achieved the "cut" physique I desire so maybe I need to start pushing myself alittle bit more to attain that goal.

[LiftGirl]

Originally Posted by dana82

Thanks for your replies

Yes I don't like to push myself past my comfort zone for the most part but I have also never achieved the "cut" physique I desire so maybe I need to start pushing myself alittle bit more to attain that goal.

I think you should start with maybe one or two interval workouts a week and the rest just keep doing what you've been doing. I believe that fitness does involve some degree of pushing yourself.

[gymgirl]

Originally Posted by LiftGirl

I think you should start with maybe one or two interval workouts a week and the rest just keep doing what you've been doing. I believe that fitness does involve some degree of pushing yourself.

that's a great idea liftgirl. :

i too used to do 45min of cardio per day 1.) because i wanted to be leaner and 2.) because i didn't want to push too hard. i started adding 1 day of intervals per week to replace steady state running, then 1 grew to 2 and now i have pretty much abandoned steady state cardo 5x per week and replaced it with 2-3 interval days. i'm much happier and have extra free time, AND my bodyfat has gone down since my days of running 45 min 5x per week!