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HIIT training

Posted: Thu Mar 27, 2008 7:14 pm
by Huey
Has anyone heard/done this before? Seems like a pretty good alternative to jogging if you're into doing exercise, particularly good for cardiovascular fitness.

HITT explained
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A good way to burn fat without loosing all your muscle is to do HIIT training.

High Intensity Interval Training is a quick explosive way to burn fat.

If you want lots of info, scan the HIIT forum and ask for programs. Basicly after a warm up you sprint for 1min, then jog for 2mins then go back to sprinting, then running and so on and so on for 20mins.

the more fit you become the longer and faster you will be sprinting, but you always stick to 20mins.

Because it only takes 20mins, you will not feel as tired as if you were running for an hour, but you will have burned off the same amount of calories. HITT should be done 2-3times a week.

Remember to warm up and cool down. And if your lifting weights do your lifting 1st.

Dont do any exercise before eating breakfast, this exercise is high intensity and you may get dizzy and passout if your not well fuled.

VERY IMPORTANT - Take it slow, its much harder than it sounds.

program ideas

warm up= (slowly building your heart rate to 130-150)
cool down= (bringing your heart rate down to 110-130)

s= sprinting (fast enough to last only 1min)
r=running (fast enough to last only 3mins)
w= walking (at a pace to keep your heart rate high-swinging your arms)


begginers - run, sprint, walk
warm up
r-2min
s-1min
w-3min
r-1min
s-1min
w-3min
r-2min
w-2min
r-2min
w-2min
cool down

intermediate - sprint, walk
warm up
r-2min
s-1min
w-1min
s-1min
w-1min .............continue 1min walk and 1min sprint for 20mins

advanced - sprint, run
warm up
r-3min
s-1min
r-2min
s-1min
r-1min....................continue 1min run, 1min sprint for 20min.



I’m not much of a runner so I just did the beginners program and I’m absolutely knackered, my lungs are still burning.

Posted: Thu Mar 27, 2008 7:37 pm
by Ventoux
Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.

Posted: Thu Mar 27, 2008 7:42 pm
by vibri
A HIIDSW program would be sick

Warm flannels are the mad technology apparently

Posted: Thu Mar 27, 2008 8:14 pm
by Huey
Ventoux wrote:Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.


I see no reason why you couldn't do it on a bike.

HIIDSW aint notin' new.

Posted: Thu Mar 27, 2008 8:30 pm
by kimura
Its a good training regime, especially if your looking at buidling both short twitch and long twitch muscle for explosive movement and endurance aswell.

This is an old workout style with a new age name to it though lots of the Not so young gents do it after training.

Posted: Thu Mar 27, 2008 8:30 pm
by Matt
I've seen variations of that - one that springs to mind is what was referred to as the 'West Ham Square', from the soccer club where it was popularised. It is similar to what Huey said - you run around a soccer field alternating between jogging a length, sprinting a width, running the diagonals, all sorts of combinations - the idea being to mimic in a compressed time frame the actions of an actual game.

I've had some coaches make you do parts of it backwards, just to be annoying.

The other simpler version is if you're out jogging you sprint between telegraph poles and jog the next two, and so on.

Posted: Thu Mar 27, 2008 8:34 pm
by MuscleMan
we do henemulas(sp) for rugby.

run the length, sprint the width, jog the diagonal

bang out about 5 of those over 2hrs

Posted: Thu Mar 27, 2008 8:36 pm
by kimura
Iv heard of the ol' telegraph pole one..though probably as redundant as telegraph poles are eh.

Posted: Thu Mar 27, 2008 8:36 pm
by Ventoux
Huey wrote:
Ventoux wrote:Read an interesting article about similar style of training from a cyclist and triathletes perspective awhile ago. Will post if I can find it.


I see no reason why you couldn't do it on a bike.

HIIDSW aint notin' new.


The basis of the article was results of comparisons of different styles of training involving different frequency and intensity of intervals . I can't find it right now.

Posted: Thu Mar 27, 2008 8:50 pm
by ...
Matt wrote:I've seen variations of that - one that springs to mind is what was referred to as the 'West Ham Square', from the soccer club where it was popularised. It is similar to what Huey said - you run around a soccer field alternating between jogging a length, sprinting a width, running the diagonals, all sorts of combinations - the idea being to mimic in a compressed time frame the actions of an actual game.

I've had some coaches make you do parts of it backwards, just to be annoying.

The other simpler version is if you're out jogging you sprint between telegraph poles and jog the next two, and so on.


can you describe the basic or typical 'west ham square'
cos that sounds way more oi than hueys name
just the most og and trad version of the west ham square please :D

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Posted: Thu Mar 27, 2008 9:07 pm
by Sicinius
It's probably the best form of cardiovascular training I've ever done, but the problem for most people is that you have to be pretty fit to begin with, or you won't last more than 5 minutes.

Posted: Thu Mar 27, 2008 9:37 pm
by ...
haha yeh, in this i will be fucked, but theres a rugbyfield right down the street from me, its time i stopped being a fucking slob.

Posted: Thu Mar 27, 2008 9:55 pm
by combatrock
I do a similar thing for football pre-season. I guess what I do is closest to Fartlek training

A rough example from Wikipedia

# Warm up – easy running for 5 to 10 minutes.
# Steady, hard speed for 1.5-2 km; like a long repetition.
# Rapid walking for about 5 minutes – recovery.
# Easy running interspersed with sprints of about 50 – 60 m, repeated until a little tired. – Start of speed work.
# Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
# Full speed up hill for 175 – 200 m.
# Immediately, fast pace for 1 minute.
# The whole routine is then repeated until the total time prescribed on the training schedule has elapsed

Posted: Thu Mar 27, 2008 9:58 pm
by ...
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Posted: Thu Mar 27, 2008 10:00 pm
by clancy
i might give this a try.

sounds like fun, can't really do it on my regular route though.

Posted: Thu Mar 27, 2008 10:58 pm
by the croc
We got told to do a pretty rangi version of that for rugby training when I was about 12. Pretty much involved sprinting between two power poles, slowing to a jog until the next power pole then sprinting again. It was meant to 'simulate the stop-start nature of the game'. Or something.