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HIIT
Old 02-05-2016, 10:16 AM   #1
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HIIT

High Intensity Interval Training. I have been using this method of training for a while. I do a multi-joint weight lifting circuit one day and then do a sprint 8 type cardio workout for next workout after a days rest. Each type of exercise takes 20 minutes to complete. I do these every other day back and forth. Has anybody tried this type of workout. It seems to be working.
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Old 02-06-2016, 07:20 AM   #2
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Lots of us are doing HIT weights and HIIT aerobics. It pops up in various health threads all the time.
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Old 02-06-2016, 07:44 AM   #3
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May I ask, how old you are?

I ask because I have always been quite fit, but at 62, I have to be careful about injury avoidance. Many of the activities and exercises that once helped me keep fit, over the last decade have led to injuries.
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Old 02-06-2016, 07:59 AM   #4
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In addition to my 3X/week weight lifting routine, I will alternate between some weighted sled work, sprints or hitting the heavy bag as HIIT components. It really gets the heart rate up quickly and has been very beneficial from my perspective.
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Old 02-06-2016, 08:20 AM   #5
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May I ask, how old you are?

I ask because I have always been quite fit, but at 62, I have to be careful about injury avoidance. Many of the activities and exercises that once helped me keep fit, over the last decade have led to injuries.
The question was not directed to me but I will address it from my perspective. I am 67 and also sensitive to injuries. Falls become more dangerous as we age and overuse injuries may be more common as well. As for HIT and HIIT, which I would guess your question reflects concerns about, these exercise approaches can be done without significant injury potential. In my case, I do a set of core weight lifting exercises twice a week. I use slow movements to failure, rather than faster movements of heavier weights. On the HIIT side I do intermittent sprints on a bike or an exercycle depending on the weather. No pounding injury risk and since I do not do extreme endurance, overuse injuries are not a problem. For someone with heart issues a doctor's advice would be in order.
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Old 02-06-2016, 08:34 AM   #6
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The question was not directed to me but I will address it from my perspective. I am 67 and also sensitive to injuries. Falls become more dangerous as we age and overuse injuries may be more common as well. As for HIT and HIIT, which I would guess your question reflects concerns about, these exercise approaches can be done without significant injury potential. In my case, I do a set of core weight lifting exercises twice a week. I use slow movements to failure, rather than faster movements of heavier weights. On the HIIT side I do intermittent sprints on a bike or an exercycle depending on the weather. No pounding injury risk and since I do not do extreme endurance, overuse injuries are not a problem. For someone with heart issues a doctor's advice would be in order.
Thanks for the input. I golf several times/week, carrying my bag. Legs are in great shape, heart seems to be in great shape (RHR 55 or so), but my core and upper body need some work. I used to go to the local gym 3 X/week and do light weight, 15 rep to exhaustion, generally machines, to work upper body. The gym I used has changed things around to appeal more to younger people trying to look super-buff, although I think if I went in there they'd probably help me find a program suitable for me.

I also used to do yoga a few times/week but a lot of it started to really bother my right knee. Also, my favorite instructor opened her own place and again, seems to be geared more and more to a younger crowd with a more strenuous approach.
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Old 02-06-2016, 08:37 AM   #7
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May I ask, how old you are?

I ask because I have always been quite fit, but at 62, I have to be careful about injury avoidance. Many of the activities and exercises that once helped me keep fit, over the last decade have led to injuries.
I just turned 60. And, yes, I occasionally have hamstring and calf issues. I've found that doing my cardio on a recumbent bike has helped.
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Old 02-06-2016, 08:46 AM   #8
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I also avoid machines and isolation exercises like bicep curls. If you do bench press and lat pulldowns or pushups and pullups you get a full upper body workout. Then I will do barbell squats or lunges and body weight calf raises to complete the lower body part. I also do a plank exercise for core to complete circuit.
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Old 02-06-2016, 08:51 AM   #9
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Just to add my pullups are weight assisted so I am lifting about 2/3rds of my weight. This way I am able to do 15 reps.
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Old 02-06-2016, 09:21 AM   #10
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I did this a few years ago in an attempt to get my weight down quickly as well as improve my run time for the physical fitness test I had to do in the AF. In 60 short days, I lost 12% of my body weight (from 250 to 220 pounds) and when I did the run portion, I came in second; I was 38 years old at the time. It was insane at how quickly I improved...but it wasn't easy and involved eating VERY sensibly. Now that I am over 40, I tend to take long/quick walks through the neighborhood for exercise and to "get out."

One thing about HIIT is that you don't want to just "jump in" if you have been sedentary as this would be a very effective way to injure yourself. As for age restrictions, I don't think that would matter nearly as much as long as your ticker is good to go! I would definitely talk to your MD if you 50+ years old though as it is quite vigorous.

Oh yeah...the type of HIIT I was doing was outdoor running (sprints). It's very difficult to get your treadmill to "ramp up" the speed fast enough for this training. If I recall, my workouts were about 20 minutes. 30-45 second all out sprints followed by 2 minute brisk walk pace...rinse/repeat. Sounds easy? Yeah, not so much!
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Old 02-06-2016, 09:34 AM   #11
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I did this a few years ago in an attempt to get my weight down quickly as well as improve my run time for the physical fitness test I had to do in the AF. In 60 short days, I lost 12% of my body weight (from 250 to 220 pounds) and when I did the run portion, I came in second; I was 38 years old at the time. It was insane at how quickly I improved...but it wasn't easy and involved eating VERY sensibly. Now that I am over 40, I tend to take long/quick walks through the neighborhood for exercise and to "get out."

One thing about HIIT is that you don't want to just "jump in" if you have been sedentary as this would be a very effective way to injure yourself. As for age restrictions, I don't think that would matter nearly as much as long as your ticker is good to go! I would definitely talk to your MD if you 50+ years old though as it is quite vigorous.

Oh yeah...the type of HIIT I was doing was outdoor running (sprints). It's very difficult to get your treadmill to "ramp up" the speed fast enough for this training. If I recall, my workouts were about 20 minutes. 30-45 second all out sprints followed by 2 minute brisk walk pace...rinse/repeat. Sounds easy? Yeah, not so much!
Yeah, it can be pretty intense 20 minutes. Instead of treadmill I use recumbent bike. I do what the call a sprint 8. 30 seconds all out followed by 90 second rest. This sequence starts with a warmup followed by 8 cycles and then cooldown.
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Old 02-06-2016, 10:59 AM   #12
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I kick up my running pace, or run hills one day a week. Kind of HIIT.


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Old 02-06-2016, 11:06 AM   #13
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I kick up my running pace, or run hills one day a week. Kind of HIIT.


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Do running hills ever agravate your achilles tendon?
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Old 02-06-2016, 11:19 AM   #14
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Do running hills ever agravate your achilles tendon?

Used to, but more on the knees and hips now


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Old 02-06-2016, 11:59 AM   #15
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I am turning 67 in June, and I find both HIIT and weight training to be good for injury prevention. Of course you need to work up to more challenging levels of effort to prevent pulling something. Also on weights I will very my speeds from slow one week to fast the next. I find fast helps with power generation, but that may not be for anyone that has joint issues.
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Old 02-06-2016, 03:20 PM   #16
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Had to smile, when I read the "HIIT"...
With my sport career in swimming, the last three years' training, 1955-1958, featured what was then called "repeats"...

In those days, training commonly consisted of swimming "laps"... usually a mile of steady, non stop working out. This was followed by a time trial... a timed swim of one's competition distance. (in my case 200 yd. backstroke.).

My coach was one of two who "broke the mold" by changing to what is now interval training. It meant swimming full race distance at top possible speed, for 10 "repeats"... with a two minute break, in between. While this is now the standard, at the time, it was radical, and employed only by my school, and Ohio State which was #1 or #2 in the NCAA's.

Now, not so much... Walking isn't fun, 'cuz I walk like a duck and the pounding makes the joints hurt. In reasonable weather, I still bike 5 to 15 miles/day, and canoe. Recently bought an old Vitamaster exercise bike, and do a half hour in the AM, and a half hour in the PM... while watching TV... No stress, no strain, and very easy @13 m.p.h. Definitely not HIIT!
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Old 02-07-2016, 08:18 AM   #17
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Had to smile, when I read the "HIIT"...
With my sport career in swimming, the last three years' training, 1955-1958, featured what was then called "repeats"...

In those days, training commonly consisted of swimming "laps"... usually a mile of steady, non stop working out. This was followed by a time trial... a timed swim of one's competition distance. (in my case 200 yd. backstroke.).

My coach was one of two who "broke the mold" by changing to what is now interval training. It meant swimming full race distance at top possible speed, for 10 "repeats"... with a two minute break, in between. While this is now the standard, at the time, it was radical, and employed only by my school, and Ohio State which was #1 or #2 in the NCAA's.

Now, not so much... Walking isn't fun, 'cuz I walk like a duck and the pounding makes the joints hurt. In reasonable weather, I still bike 5 to 15 miles/day, and canoe. Recently bought an old Vitamaster exercise bike, and do a half hour in the AM, and a half hour in the PM... while watching TV... No stress, no strain, and very easy @13 m.p.h. Definitely not HIIT!
You got it right though, Imoldernu, just keep moving baby. Colonel Sanders once said....A man will rust out quicker than he will ever wear out.
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Old 02-07-2016, 08:48 AM   #18
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A little over 2 years ago, I finally got tired of being overweight and feeling lousy and thought I'd try following some online HIIT workout videos. Did 20-40 minutes a day and within a couple weeks eliminated by neck and back aches. Lost 1-2 pounds per week, dropping from almost 190 to just under 165. I should also mention, I started eating healthier and reducing portion size. When it looked like I might drop below my ideal body weight, I decide to back off and do about 20-30 minutes every other day and start including more strength training. Over time I find myself looking for other things to mix-up the workout and keep it interesting. In the warmer months I enjoy running outside... but during the winter, I find the treadmill pretty boring. Most recently, I bought battle ropes and I have to say I really like the workout. It's a nice combination of aerobics and resistance... combining this with push-ups and sit-ups for 20-30 minutes is a great workout. This should easily keep me "entertained" until it gets warm again and I can begin more outside activities again.
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Old 02-07-2016, 11:44 AM   #19
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Oh yeah...the type of HIIT I was doing was outdoor running (sprints). It's very difficult to get your treadmill to "ramp up" the speed fast enough for this training. If I recall, my workouts were about 20 minutes. 30-45 second all out sprints followed by 2 minute brisk walk pace...rinse/repeat. Sounds easy? Yeah, not so much!
Yep, the treadmill doesn't work for HIIT (too finicky to quickly ramp the speed up and down). But for those who want to do their workout inside, rowers work well and so do elliptical trainers and exercise bikes. Anything where your own effort changes the pace of the exercise can work. When I did this, I used elliptical trainers, the only downside was that the people around me probably thought I was crazy as the pace is quite frenetic for the 30 seconds of "sprinting".
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Old 02-07-2016, 11:47 AM   #20
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Yep, the treadmill doesn't work for HIIT (too finicky to quickly ramp the speed up and down)......
I agree, and I also find that the treadmill isn't long enough for long strides at a full gallop.
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