HIIT Questions

[ZGzaZ]

Three questions:

1) How many days max per week can i do HIIT, im really serious about this cutting cycle, and can add it as many days as possible with it still being beneficial. No schedule limitations.

2) Can I do HIIT on training days? I was thinking 3-4 hours before lifting with lots of food in hydration in between if possible...

3) To get used to doing HIIT Ive been doing 75 Meter sprints, and walking back, and immediately doing another 75....so on so on for about 10 sets. Is this okay? What would be better for fat burning/muscle sparing? longer distance sprint? a job back?

 

[IronLion]

1. Do it every day if you want, vary the intensity based on your training schedule......but please stop using the words cutting cycle

2. Yes, I do it after.....I would rather train harder and lose a little performance in the sprints, and it helps speed recovery

3. I do sprints of 40 yards and less, i focus on patterns and acceleration, there is no best way, but i belive that the more you have to accelerate the more muscle benefits you will get. Be creative and have fun with it.....

 

[Zander1983]

please stop using the words cutting cycle

 

[CobraUTAH]

What the hell is wrong with cutting cycle. Is it just over used by those who don't know how. Or would you rather someone say my leaning out period of training time.

 

[IronLion]

well first off the word cycle indicates aas usage, second there are no aas that make you cut, so altogether it makes no sense. Either you're losing weight or you are gaining it.........cutting, shredding, ripping,and any other painful adjective reminds me of some lame ass Flex Mag article..........lol

 

[ZGzaZ]

sorry for the term then, basically im trying to lose fat and maintain muscle....as most that do HIIT are im sure...for this, how many day a week would you recommend? If I will see results quicker by doing more, than this is what I'll do as long as its advisable...and from maintenance cals, how many less should i be taking in for the goals ive stated? 500 less a good bet?

 

[ZGzaZ]

anyone?

 

[bilat]

Iron, what's your HIIT routine?

I was going to do what musclemedia recommends-----jog 30, sprint 30, jog 30, etc. For 4 minutes fist week, then increase...

But if I sprint all out for 30, I can't jog, then sprint all out again.. 30 second sprint is about 250-300m.

 

[ZGzaZ]

iron does 40yd sprints, focusing on acceleration...

 

[IronLion]

actually, I do a huge variety of stuff

I do agility drills in sets

i do sprint walk intervals.....i sprint the straightaways on the track and walk the corners for a mile or so

i do hoop drills

i run hills

i do sled dragging sprints in the grass

i pull my truck or a car in the grass

these are a few examples of what I have been doing lately

 

[Zander1983]

I have a great HIIT routine that I perform right outside the front of my house. I'm on a nice hill, so I sprint about 100m up it (from my driveway to the first street corner I come to) and then walk back down. Simply repeat as many times as desired on any given day.

There are so many great things you can try for this type of training. It is not at all restrictive and certainly doesn't have to be bound to a treadmill, stationary cycle or even a track.

 

[Singleton]

Hey,

I have questions too.

I have asthma and when I do a sprint, I have a problem. I can't jog after that. I'm going to keep at it and hope it goes away though.

Any ideas about how do deal with asthma?

i pull my truck or a car in the grass

Ha.

 

[Zander1983]

Singleton:

I too am an asthmatic. It doesn't have to stand in the way of anything.

Do you have ventolin? I take a few puffs before any tough workout, and at any time throughout the workout that I feel I need it.

You need to build up gradually. If you're taking your ventolin properly and you still find certain exercise giving you problems, you're probably going too hard too soon. Build your ability to cope by playing around with the length of your sprints, rest intervals, number of your sprints etc... Go to www.t-mag.com and check out the Running Man article by CT. It has some nice periodized programs for people of various fitness levels.

I find that my asthma is at its worst AFTER I've had a hard workout. This usually only happens after a soccer match, for me. Throughout the match I can manage it well with pre-game, substitution and half-time ventolin puffs. It is afterwards when my airwaves seem to really struggle.

 

[Backlash]

But if I sprint all out for 30, I can't jog, then sprint all out again.. 30 second sprint is about 250-300m.

I find that hard to believe. If you can run 300 meters in 30 secs you should be racing (and beating) Michael Johnson.

 

[JG1]

sorry for the term then

don't be sorry.....

 

[bilat]

I find that hard to believe. If you can run 300 meters in 30 secs you should be racing (and beating) Michael Johnson.

Michael Johnson could run the 200m in 19 seconds.

30 seconds, I get 250-300m. That's not very fast. 200m time is around 22-23.

Still the point is, after sprinting all out--not half ass--it's impossible to recover enough after 30 seconds of jogging to sprint all out again.

I guess the point of it is just to get tired though to burn fat so performance really doesn't matter.

 

[Singleton]

Hey,

I don't have ventolin. I could use ephedra, but I'm actually not using ephedra on those days.

Why would I do this? Why not use ephedra?

Well, I want to " build up gradually" like you said and not use ephedra as a crutch. It will take longer to get cut up this way, but I think it's working.

I did HIIT today and it kicked ass! I did:

light db warmup

followed by
H: overhead db press 55lbs for 1x10 to failure
lateral raise 25lb x 15
front raise 20lb db 1x15
rear delt raise 12lb db 1x12

(20s rest to give a guy a spot )
H: pullover 120lb db 1x15
cable pullover (90lb?) 1x20
rope pushdown triple drop set ~30 reps

H: Overhead bar press 1x~10 failure
overhead tricep ext 45lb plate 1x10
'' 1x~20
cable row 140lb 1x6
'' 100lb 1x6
rowing machine 3:30

ran down 3flights of stairs, to the corner, and walked back
ran back up stairs

I did three heavy sets (denoted by H). The whole workout had a lot of sets and it was very intense overall. I was near max lung capacity for most of it.


I feel great now! I feel like I had greater tolerance than my previos WO, though hard to compare because last time I sprinted and this time I did other stuff. I'll do the sprint/jog/walk + crunches & headstand pushups again next time.

Still the point is, after sprinting all out--not half ass--it's impossible to recover enough after 30 seconds of jogging to sprint all out again.

Agreed. I'm still sore from the 1 sprint just 5 days ago. I ran as fast as I could. I think I'll have to incorporate fast walking into it, if it's not being to much of a pussy to do so.



Does this type of training release more GH than HIT?

 

[Zander1983]

Do you have anything similar to ventolin to help you breath if you need assistance when asthma kicks in? You really should

 

[Singleton]

Nope, just ephedra. Guess I should go buy some.

 

[Zander1983]

Do you take a preventer? Flixotide is my daily preventer.

Here ventolin is a subscription drug. If you're asthmatic you should always have some at arm's length.

 

[Singleton]

And I should have money to pay my fucking student loans, and the rent, and I should stop leeching off my wife....

I'm a broke mofo, that's all there is to say!

I've had bad attacks in the past, and I got through it by taking hot showers and drinking lots of water. I've used that OTC inhaler (forgot what it's called) that contains epinephrine.

Primatene mist? is that what it's called? Whatever. I used that.

But anyway, I'm going to keep doing HIIT once every 5-7 days.