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Edvard_Grieg
 
What to do for HIIT workout...

So I'm interested in giving HIIT a shot, I read some of the preliminary information in the FAQ, as well as some other Google searches online. Per my other thread (http://www.genmay.com/showthread.php?t=780439) I've been turning things around with both my diet and exercise.

On the diet side I'm focusing on 'sustainable' changes, as healthy as Vendetta's diet is in the FAQ I know I can't do that for any period of time. So I've been focusing on 'portion size', reducing fat, carbs etc. I.e. grilled chicken salads, lean steak, no more french fries (I had no clue quite how bad they were) etc.

On the exercise side, I've been going to the gym M-F for the past two weeks. I found that while I'm not quite as strong as I was in high school, I'm also far from weak from any 'normal' standard (Vendetta, you do not count as 'normal' ) I've worked up to 30 minutes on the elliptical (the no-impact aspect has been quite nice) at level '5', and can do that from a 'cardio' perspective (legs get sore some days, but lungs etc are good) fairly simply. I've then been lifting weights afterwards and rotating the following groups: chest/back/shoulders, arms/forearms, legs.

I'm finding that the cardio is feeling like just that- it gets me 'warmed' up etc, but I know that even around minute '20' I'm getting bored and want to move on to something else.

That being the case I saw HIIT and the idea of not only finishing up the cardio within 15 minutes or so, but also supposedly getting a 'better' workout is very appealing.

However, the problem I'm now running into, is I'm confused where to start...from the various places I've been reading, I've found differing opinions on what intervals to start at?
How many reps to do?
If I'm doing it on an elliptical, do I just speed up and push myself, or should I be adjusting resistance to match too?
Are there typically 'programs' on the ellipticals that mimic HIIT?
Does it integrate differently with weight training, or is it autonomous? I know that it is supposedly both anaerobic and aerobic compared to just 'aerobic', and I didn't know if that had an impact etc....

If someone could give me a good guide for where to start and build from, or point me to a definitive online source that would be awesome!


Also- I had someone mention that corn syrup in addition to just generally being 'bad', can also chemically inhibit you from losing weight...is there any truth to that? if so, to what degree/amount of corn syrup? I've been trying to somewhat reduce my intake of that to 'hedge my bets', but frankly it's in f*cking everything.

Thanks everyone!
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Old 07-27-2008, 09:10 PM Edvard_Grieg is offline  
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i don't know if high fructose corn syrup will make it not possible for you to lose weight, but it's really crappy for you. and yes, it is in almost everything. for sauces / salad dressings try looking for the organic / natural crap, for soda jones soda doesn't have HFCS. that should cover most of the stuff you'd still be eating after shifting to a healthy diet.

w.r.t. HIIT, just do it. don't sweat it about exactly how many reps to do etc. there should be a setting on the elliptical (perhaps called "fat loss" or something) that'll oscillate between intensity "1" and "10" or something like that every so often - that's HIIT.

there is probably also an "interval" setting, where you can set an interval ratio (1:2 or 1:3 or 1:1) where it'll shift between intensities. so in a 15 minute workout with a 1:2 ratio you'll have three blocks, where 1/3 of that block is at intensity A and 2/3 is at intensity B. make sense?

to be honest, your questions seem more like excuses to not work hard. "but i want to make sure i do it right!" - screw that, work hard. you'll figure out what works and doesn't, by working hard.
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Old 07-27-2008, 09:57 PM fapling is offline  
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sir tex
 
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you want advice on HIIT? get off the ellipitcal and get on the track. sprint (not the pussy jog shit, sprint like there's a horde of olympic marathon zombies behind you) for 30 seconds, rest for 2 minutes. do that for half an hour. you're not going to want to work out afterward if you're doing it right. do it on your offdays, because it WILL kick your ass.
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Old 07-27-2008, 10:08 PM sir tex is offline  
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Edvard_Grieg
 
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i don't know if high fructose corn syrup will make it not possible for you to lose weight, but it's really crappy for you. and yes, it is in almost everything. for sauces / salad dressings try looking for the organic / natural crap, for soda jones soda doesn't have HFCS. that should cover most of the stuff you'd still be eating after shifting to a healthy diet.

w.r.t. HIIT, just do it. don't sweat it about exactly how many reps to do etc. there should be a setting on the elliptical (perhaps called "fat loss" or something) that'll oscillate between intensity "1" and "10" or something like that every so often - that's HIIT.

there is probably also an "interval" setting, where you can set an interval ratio (1:2 or 1:3 or 1:1) where it'll shift between intensities. so in a 15 minute workout with a 1:2 ratio you'll have three blocks, where 1/3 of that block is at intensity A and 2/3 is at intensity B. make sense?

to be honest, your questions seem more like excuses to not work hard. "but i want to make sure i do it right!" - screw that, work hard. you'll figure out what works and doesn't, by working hard.

Thank you for some of the insight...I wasn't trying to make excuses, just trying to get the right information. I'm seeing it that I have largely been 'inactive' for awhile now, and trying to ease back into working out without killing myself.....I have no problem working hard, but I also want to be smart about it and not hurt myself in the process.
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Old 07-27-2008, 10:13 PM Edvard_Grieg is offline  
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Edvard_Grieg
 
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do it on your offdays, because it WILL kick your ass.

Thanks- that's what I'm really trying to find out, with how often...typically I'm going M-F and doing cardio each day with different weight muscle groups afterwards....does that mean I should give this a shot on the weekends? Or re-work everything?
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Old 07-27-2008, 10:15 PM Edvard_Grieg is offline  
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Quote:
Originally Posted by Edvard_Grieg View Post
Thanks- that's what I'm really trying to find out, with how often...typically I'm going M-F and doing cardio each day with different weight muscle groups afterwards....does that mean I should give this a shot on the weekends? Or re-work everything?

you could just break it up into two sessions. i.e., morning weight lifting, then work, then evening HIIT.

or do a M/W/F and T/Th split (i'd do MWF HIIT, T/Th Weightlifting, then switch the next week, then switch again, etc. etc. rotating the two).

and yes, it absolutely sucks balls when you do it right, you feel like shit, as in close-to-vomiting can't breathe my face is throbbing shit.

of course, not every HIIT workout has to be that intense, but that would be a really good one.
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Old 07-27-2008, 10:19 PM fapling is offline  
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Edvard_Grieg
 
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you could just break it up into two sessions. i.e., morning weight lifting, then work, then evening HIIT.

or do a M/W/F and T/Th split (i'd do MWF HIIT, T/Th Weightlifting, then switch the next week, then switch again, etc. etc. rotating the two).

and yes, it absolutely sucks balls when you do it right, you feel like shit, as in close-to-vomiting can't breathe my face is throbbing shit.

of course, not every HIIT workout has to be that intense, but that would be a really good one.


heh, so it sounds like if i'm doing it right, I won't have any energy for lifting weights after an HIIT session?
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Old 07-27-2008, 10:27 PM Edvard_Grieg is offline  
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Yeah make sure you're not doing a jog/run but a run/sprint. If you do it and think 15 minutes wasn't bad or not long enough than you probably did it wrong.
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Old 07-27-2008, 10:32 PM Talenos is offline  
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sir tex
 
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heh, so it sounds like if i'm doing it right, I won't have any energy for lifting weights after an HIIT session?

certainly not. the way the previous poster described is accurate, you feel like throwing up, not moving, you're short of breath, you're hot, you feel terrible. the first time i did it i don't think i moved for half an hour when i got back. i stepped inside, plopped down on the couch, and just lay there. also, what kind of shape are you in? HIIT is really for people that are only slightly to moderately overweight. if you're obese, it might be dangerous.

edit: i live in texas, and it's bloody hot here, so your experience may vary slightly. i hate texas heat
edit2: i'd also suggest breaking up your workout routine more, M-F, while good, doesn't really allow your muscles proper rest time for regrowth. i do 2 days on, 1 day off (cardio on my days off), but it's not unheard of to do 3 days on, 1 day off, either.
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Last edited by sir tex; 07-27-2008 at 10:39 PM..
Old 07-27-2008, 10:35 PM sir tex is offline  
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Edvard_Grieg
 
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certainly not. the way the previous poster described is accurate, you feel like throwing up, not moving, you're short of breath, you're hot, you feel terrible. the first time i did it i don't think i moved for half an hour when i got back. i stepped inside, plopped down on the couch, and just lay there. also, what kind of shape are you in? HIIT is really for people that are only slightly to moderately overweight. if you're obese, it might be dangerous.

I am definitely more at the 'obese' end, although most of the descriptions I had read before indicated if you can handle 30+ minutes of moderate aerobic exercise then you should be ok....again I'm just learning about this, so please correct me if I'm wrong here.

Along the same lines, if the 'up' intervals are supposed to be close to 90-95% of total intensity, if I start at 75-80% and work up from there, will I still get the benefits, or is it futile?

Quote:
edit: i live in texas, and it's bloody hot here, so your experience may vary slightly. i hate texas heat
I'm in Colorado, and while no humidity, the heat sucks too...I'm definitely going to start indoors at the gym....

Quote:
edit2: i'd also suggest breaking up your workout routine more, M-F, while good, doesn't really allow your muscles proper rest time for regrowth. i do 2 days on, 1 day off (cardio on my days off), but it's not unheard of to do 3 days on, 1 day off, either.

Again, just clarification, I've been alternating muscle groups between days, and completely resting over the weekend...is that not enough?

Thanks!

edit: I've always had issues with 'obese' as a descriptor...I know by any BMI chart I fall into that category, but at the same time I tend to equate 'obese' with needing a 'rascal' scooter for any movement beyond 5 minutes, and that is just not the case for me <shrug>
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Last edited by Edvard_Grieg; 07-27-2008 at 11:00 PM..
Old 07-27-2008, 10:47 PM Edvard_Grieg is offline  
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sir tex
 
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Quote:
Originally Posted by Edvard_Grieg View Post
I am definitely more at the 'obese' end, although most of the descriptions I had read before indicated if you can handle 30+ minutes of moderate aerobic exercise then you should be ok....again I'm just learning about this, so please correct me if I'm wrong here.

i'm not really sure, i just know through my own experiences and reading through vendetta's FAQ and a bit of research on my own part. that might be true, but i'd start off easy like any hard exercise and work your way up. everyone works differently, and what works for me may not work for you, and vice-versa.

Quote:
Again, just clarification, I've been alternating muscle groups between days, and completely resting over the weekend...is that not enough?
like above, it might be enough for you. some days i feel like two days is enough for me, other times i feel like i can work out three days or more. i just listen to my body.

Quote:
edit: I've always had issues with 'obese' as a descriptor...I know by any BMI chart I fall into that category, but at the same time I tend to equate 'obese' with needing a 'rascal' scooter for any movement beyond 5 minutes, and that is just not the case for me <shrug>
perhaps post a picture of you so we can get an idea? i wouldn't go by a BMI index by any standards, vendetta is obese is you use that.
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Old 07-27-2008, 11:24 PM sir tex is offline  
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Edvard_Grieg
 
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i'm not really sure, i just know through my own experiences and reading through vendetta's FAQ and a bit of research on my own part. that might be true, but i'd start off easy like any hard exercise and work your way up. everyone works differently, and what works for me may not work for you, and vice-versa.

Sounds good- is there any 'benchmark' I could use with regard to the number of HIIT reps? I.e. if I can do 15mins/10 reps relatively easily I'm probably not pushing myself hard enough, but if I can only do 2mins/1 rep then I'm probably too far at the other extreme....is there a 'sweet spot' I should look to start from? or just push myself until I keel over?

Quote:
like above, it might be enough for you. some days i feel like two days is enough for me, other times i feel like i can work out three days or more. i just listen to my body.
sounds like a plan

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perhaps post a picture of you so we can get an idea? i wouldn't go by a BMI index by any standards, vendetta is obese is you use that.
yeah, no question i'm out of shape/overweight/fat (unlike vendetta), I just think my level of activity is above that which I'd normally deem 'obese'...but that's my own interpretation, not necessarily anyone else's....at this point I'm 6'3" and about 325lbs (and dropping with the gym)

At this point though, that's irrelevant, as long as I have control over the workout I'll keep myself from dying-- if I was being pushed into hiking the 14-ers around here, that would be a whole other issue but hopefully a year from now that won't be so far fetched
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Old 07-27-2008, 11:34 PM Edvard_Grieg is offline  
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what do you mean when you say "reps" in reference to HIIT?

HIIT is just a method of doing cardio, so the way to measure it is in how long a session you do (i.e. 15min, 20min, 30min).

the closest thing i can think of as a "rep" is the interval, which i mentioned in a previous post.

try a 15 min session with 1:2 intervals. if you're feeling confident, do 1 of "rest" and 2 of "intense." so on your elliptical, after 1 minute at level "3" bump it up to level "10" and do 2 minutes of the fastest possible cycling you can do. then bump it back down to level "3" and still do quick cycling, but not the fastest possible. rinse and repeat until 15 min is up.

if that sounds too hard, do it the other way - 1 of "intense" and 2 of "rest" (so 1 min at "10" cycling your fastest, 2 min at "3" cycling quickly, but not your fastest).

whichever you choose, stick with that interval split until your 15 min is up. do not cave. do not rest. if you do, you've screwed the pooch.

EDIT: also, warm-up before you do your HIIT, so like 5 min of cycling at a moderate pace on a relatively easy level (say level "2") before you kick it up to whatever.
EDIT #2: and, you are obese. 6'3" and 325lbs? that's obese. take a pic now, because a month from now if you stay with your fitness commitments, you'll look a whole lot different. the important thing is, if you fall off the bandwagon, immediately dust yourself off and jump back on.
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Old 07-28-2008, 12:10 AM fapling is offline  
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Edvard_Grieg
 
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what do you mean when you say "reps" in reference to HIIT?

HIIT is just a method of doing cardio, so the way to measure it is in how long a session you do (i.e. 15min, 20min, 30min).

the closest thing i can think of as a "rep" is the interval, which i mentioned in a previous post.

That's exactly it...I've seen the intervals referred to as 'reps' before...but yeah, I've mainly been referring to this to some degree, http://www.intervaltraining.net/Lose..._Fat_Fast.html I don't know how authoritative that is by any means, but it seemed logical to me...

Quote:
try a 15 min session with 1:2 intervals. if you're feeling confident, do 1 of "rest" and 2 of "intense." so on your elliptical, after 1 minute at level "3" bump it up to level "10" and do 2 minutes of the fastest possible cycling you can do. then bump it back down to level "3" and still do quick cycling, but not the fastest possible. rinse and repeat until 15 min is up.

if that sounds too hard, do it the other way - 1 of "intense" and 2 of "rest" (so 1 min at "10" cycling your fastest, 2 min at "3" cycling quickly, but not your fastest).

whichever you choose, stick with that interval split until your 15 min is up. do not cave. do not rest. if you do, you've screwed the pooch.

EDIT: also, warm-up before you do your HIIT, so like 5 min of cycling at a moderate pace on a relatively easy level (say level "2") before you kick it up to whatever.
EDIT #2: and, you are obese. 6'3" and 325lbs? that's obese. take a pic now, because a month from now if you stay with your fitness commitments, you'll look a whole lot different. the important thing is, if you fall off the bandwagon, immediately dust yourself off and jump back on.

Well today was pretty good....I couldn't quite make the 15 minutes, but was able to last about 12 doing 30 seconds at high, and then 90 seconds at low....on the elliptical, that was at level '10', and varied my RPMs between about 118 for 'low' and ~200 for 'high'....my HR got up to about 165 on high, and got back down to 135-150 during the 'low' times. Given this was my first shot at it, I plan on moving up from here....I'll probably shoot for more intervals first, and then look at extending the duration of the intervals. What do you think?

I then did back/chest afterwards and I definitely felt a lot more drained afterwards than I have the past two weeks...
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Old 07-28-2008, 09:51 PM Edvard_Grieg is offline  
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