HIIT - Any Advice?

[BinaryJack]

I have started to take my gymming seriously and decided to do HIIT.
I have read that Spinning is the best option to incorporate HIIT in your daily routine.

I am currently swimming 10 laps 7 days a week and have a goal in mind to lose 5-8kgs by November.
I don't want to buff up, just lose weight and tone the muscles and HIIT seems to be perfect way to do this.

Any advice?

 

[syntax]

To be honest, i have found interval training does more for fitness than actually losing weight...
For interval training i prefer doing sprints in various forms, 200M sprint, walk 50 - 100m, and continue till u puke.
Alternatively, at the gym i do court sprints or ghosting on the squash courts. Ghosting is more squash specific, but court sprints are excellent.
Usually do something like 10 sprints in 35 - 40 seconds, the rest u have is included in those seconds... (this is similar to the beep test..but no nearly a demanding..)

 

[BinaryJack]

To be honest, i have found interval training does more for fitness than actually losing weight...
For interval training i prefer doing sprints in various forms, 200M sprint, walk 50 - 100m, and continue till u puke.
Alternatively, at the gym i do court sprints or ghosting on the squash courts. Ghosting is more squash specific, but court sprints are excellent.
Usually do something like 10 sprints in 35 - 40 seconds, the rest u have is included in those seconds... (this is similar to the beep test..but no nearly a demanding..)

Thanks.
I am looking at HIIT as an aerobic excercise that won't impact too much on my time and allow for great addition to the swimming.
Is there anything that you can suggest that will allow for weight loss and not too much muscle building?

 

[syntax]

Thanks.
I am looking at HIIT as an aerobic excercise that won't impact too much on my time and allow for great addition to the swimming.
Is there anything that you can suggest that will allow for weight loss and not too much muscle building?

I am only speaking from experience here...
but from what i remember, you need to do at least 20 minutes of cardio before your body even thinks of burning fat. So i dont think its viable to have a low impact on your workout time and still lose the weight you want.

What I do like doing, which seems to help a fair amount is incorporate things like skipping into my workout. In between sets, when you see most guys sitting around resting, I rather use that time to do some cardio. I usually do 50 or so between sets. This keeps my heart rate up and definitely makes the workouts more effective.

alternatively, because I get bored doing constant cardio, I alternate cardio and some normal weights. IE I do 12 minutes on a bike, then do some chest, then 12 minutes on treadmill, then stomach, 10 minutes on bike etc until i get to 8 minutes. that way I get an hour cardio, and 6 sets of weights.

 

[Y'all Qaeda]

Try the stepping machine, or cross trainer.As that exercises your legs a bit as well.

 

[DigitalSoldier]

Some more info on HIIT

"The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost)."

Reference: http://www.t-nation.com/readTopic.do?id=1526539

I try to do at least HIIT 3 times a week on an elliptical trainer, which imo works the best. I also go jogging for at least 30mins every night.

 

[BinaryJack]

Some more info on HIIT

"The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost)."

Reference: http://www.t-nation.com/readTopic.do?id=1526539

I try to do at least HIIT 3 times a week on an elliptical trainer, which imo works the best. I also go jogging for at least 30mins every night.

In English man in English!
Is it good for weight loss or not?

 

[syntax]

@DS , how do you do interval training on an elliptical trainer? does it have interval settings?

 

[DigitalSoldier]

In English man in English!
Is it good for weight loss or not?

Yes, also an excellent article on interval training:

The Insider Secrets Of Interval Training

@DS , how do you do interval training on an elliptical trainer? does it have interval settings?

Nope, I bought myself one of those cheap elliptical trainers that only got a knob you can turn to adjust resistance. Then I'll do 1 minute high intensity and 45secs at a slower resting pace.