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Other/Mixed High Intensity Interval Training

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

Kenny Croxdale

Level 7 Valued Member
The Beneifts of High Intensity Interval Training

1) The Paradox

Research shows...

a) HIIT Training increase Aerobic Capacity (VO2 Max), your cardiovascular system, you're Endurance Capacity.

b) HIIT Training also increases your Anaerboic Capacity; Strength is increased.

The Paradox is it increase both Anaerobic and Anerobic Capacity at the same time.

Excess Post Oxygen Cosumption. EPOC

This is the equivalent of Overchaging your Credit Card and having to pay it back with interest over time. Due the interest charged, you pay back a lot more.

EPOC means that you have Overchaged your "Metabolic Credit Card". Your metabolism remains elevate for hour afterward.

That means you burn more body fat and calories for a longer period of time.

HIIT Sessions

Short Intense Exericise Period of 10 to 20 seconds followed rest periods of 10 seconds to two minutes.

I am a proponent of he longer rest periods of two minutes. ("Supramaximal Intensity Training, SMIT")

I am also an advocate of a much shorter HIIT Training Session...

How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"

High Intensity Training - Horizon: The Truth About Exercise - BBC Two

This program consist of...

1) 20 Second Sprint

2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.

3) 20 Second Sprint

2) 2 Second Minutes Rest with light pedaling if your are on a bike or walking for runners.

1) 20 Second Sprint

2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.

Total Training Time: 7 Minutes for the workout.

As with any program, it is something you ease into gradually.

Lose 4 Pounds of Belly Fat With No Diet Change
20-Minute Fat Burning Workout
Lose 4 Pounds of Belly Fat With No Diet Change

CAN YOU REALLY BURN BELLY FAT?

That title sounds like clickbait, right? Well, it is. I'm gonna go buy a Ferrari now. No, seriously, a new study showed that a certain type of workout does seem to preferentially "burn" belly fat – visceral fat deposits in fancy-speak.

Here's the exact workout used in the study. Below, we'll break it down and get nerdy.

THE WORKOUT


  1. Find a stationary bicycle or similar piece of cardio equipment.
  2. Pedal hard (sprint) for 8 seconds.
  3. Back off and pedal lightly (recover) for 12 seconds.
  4. Repeat for 20 minutes.
  5. Do this 3 days per week for 12 weeks.
  6. Start an OnlyFans account to show off those new abs. Show your pooper to really rake in the dough.
According to the study published in the Journal of Obesity, this workout above resulted in:
  • 4 pounds of fat loss, mainly in the abdominal area
  • A 17% reduction of visceral (sub-abdominal) belly fat
  • A measurably smaller waist size (as early as 6 weeks into the study)
  • Significant muscle mass gains in the legs
The study was conducted on overweight men in their 20s who were instructed NOT to change their normal, crappy diets. That's important. The researchers also noted that similar effects could be experienced by women too, along with men in other age groups.

CHUBBY GUYS EXERCISED AND LOST WEIGHT. SO WHAT?

The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."

First, the study participants didn't change their diets, or at least they weren't supposed to.
Most probably didn't, but the researchers speculated that some of them may have made unconscious dietary adjustments because HIIE (high-intensity intermittent exercise) may have a suppressive effect on appetite. (That's what some rat studies show, at least.)
Now, imagine their results if they'd also dropped a modest 200 to 300 calories from their daily intakes. Most would probably have lost 15 or more pounds.
Second, the guys built some muscle in their legs while losing fat. Sure, they were untrained, but simultaneous fat loss and muscle gain did happen, so let's stop it with all the "it's impossible!" rhetoric.
Third, the participants trained only an hour per WEEK: three 20-minute workouts. In related studies, participants did steady-state cardio – jogging or light cycling – for an hour per DAY and experienced about the same results, minus the new fat-free mass in their legs.
Seven hours per week versus one hour per week to get the same results?
I'll take the hour.

Why Did They Lose Mostly Belly Fat?

The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."
Studies on overweight young women and older men who did this type of exercise also showed a reduction in belly fat. Remember, sub-abdominal fat is strongly linked to cardiovascular disease risk and other health problems. It's also ugly.
Likewise, the researchers said that post-exercise fat oxidation may have also played a role.

HOW TO USE THIS INFO

If your main goal is fat loss, this style of high-intensity intermittent exercise will save you a ton of time... if you can hang in there for 20 minutes. Eight seconds of sprints paired with twelve seconds of "rest" is pretty brutal.

Wanna try it? You could follow the same workouts given to the study participants, but don't sweat the details. Pick any cardio machine, go hard for a while, back off, catch your breath, and go hard again. You know, like when you're doing sex.

REFERENCE


  1. Heydari M et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012;2012:480467. PubMed.
 
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Don Fairbanks

SFG II
Certified Instructor
The Beneifts of High Intensity Interval Training

1) The Paradox

Research shows...

a) HIIT Training increase Aerobic Capacity (VO2 Max), your cardiovascular system, you're Endurance Capacity.

b) HIIT Training also increases your Anaerboic Capacity; Strength is increased.

The Paradox is it increase both Anaerobic and Anerobic Capacity at the same time.

Excess Post Oxygen Cosumption. EPOC

This is the equivalent of Overchaging your Credit Card and having to pay it back with interest over time. Due the interest charged, you pay back a lot more.

EPOC means that you have Overchaged your "Metabolic Credit Card". Your metabolism remains elevate for hour afterward.

That means you burn more body fat and calories for a longer period of time.

HIIT Sessions

Short Intense Exericise Period of 10 to 20 seconds followed rest periods of 10 seconds to two minutes.

I am a proponent of he longer rest periods of two minutes. ("Supramaximal Intensity Training, SMIT")

I am also an advocate of a much shorter HIIT Training Session...

How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"

High Intensity Training - Horizon: The Truth About Exercise - BBC Two

This program consist of...

1) 20 Second Sprint

2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.

3) 20 Second Sprint

2) 2 Second Minutes Rest with light pedaling if your are on a bike or walking for runners.

1) 20 Second Sprint

2) 2 Minutes Rest with light pedaling if your are on a bike or walking for runners.

Total Training Time: 7 Minutes for the workout.

As with any program, it is something you ease into gradually.

Lose 4 Pounds of Belly Fat With No Diet Change
20-Minute Fat Burning Workout
Lose 4 Pounds of Belly Fat With No Diet Change

CAN YOU REALLY BURN BELLY FAT?

That title sounds like clickbait, right? Well, it is. I'm gonna go buy a Ferrari now. No, seriously, a new study showed that a certain type of workout does seem to preferentially "burn" belly fat – visceral fat deposits in fancy-speak.

Here's the exact workout used in the study. Below, we'll break it down and get nerdy.

THE WORKOUT


  1. Find a stationary bicycle or similar piece of cardio equipment.
  2. Pedal hard (sprint) for 8 seconds.
  3. Back off and pedal lightly (recover) for 12 seconds.
  4. Repeat for 20 minutes.
  5. Do this 3 days per week for 12 weeks.
  6. Start an OnlyFans account to show off those new abs. Show your pooper to really rake in the dough.
According to the study published in the Journal of Obesity, this workout above resulted in:
  • 4 pounds of fat loss, mainly in the abdominal area
  • A 17% reduction of visceral (sub-abdominal) belly fat
  • A measurably smaller waist size (as early as 6 weeks into the study)
  • Significant muscle mass gains in the legs
The study was conducted on overweight men in their 20s who were instructed NOT to change their normal, crappy diets. That's important. The researchers also noted that similar effects could be experienced by women too, along with men in other age groups.

CHUBBY GUYS EXERCISED AND LOST WEIGHT. SO WHAT?

The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."

First, the study participants didn't change their diets, or at least they weren't supposed to.
Most probably didn't, but the researchers speculated that some of them may have made unconscious dietary adjustments because HIIE (high-intensity intermittent exercise) may have a suppressive effect on appetite. (That's what some rat studies show, at least.)
Now, imagine their results if they'd also dropped a modest 200 to 300 calories from their daily intakes. Most would probably have lost 15 or more pounds.
Second, the guys built some muscle in their legs while losing fat. Sure, they were untrained, but simultaneous fat loss and muscle gain did happen, so let's stop it with all the "it's impossible!" rhetoric.
Third, the participants trained only an hour per WEEK: three 20-minute workouts. In related studies, participants did steady-state cardio – jogging or light cycling – for an hour per DAY and experienced about the same results, minus the new fat-free mass in their legs.
Seven hours per week versus one hour per week to get the same results?
I'll take the hour.

Why Did They Lose Mostly Belly Fat?

The researchers speculated that high levels of catecholamines produced by HIIE may "underlie its ability to reduce visceral fat." Catecholamines were shown in other studies to drive lipolysis and are "mainly responsible for fat release from visceral fat stores."
Studies on overweight young women and older men who did this type of exercise also showed a reduction in belly fat. Remember, sub-abdominal fat is strongly linked to cardiovascular disease risk and other health problems. It's also ugly.
Likewise, the researchers said that post-exercise fat oxidation may have also played a role.

HOW TO USE THIS INFO

If your main goal is fat loss, this style of high-intensity intermittent exercise will save you a ton of time... if you can hang in there for 20 minutes. Eight seconds of sprints paired with twelve seconds of "rest" is pretty brutal.
Wanna try it? You could follow the same workouts given to the study participants, but don't sweat the details. Pick any cardio machine, go hard for a while, back off, catch your breath, and go hard again. You know, like when you're doing sex.

REFERENCE


  1. Heydari M et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012;2012:480467. PubMed.
Sixty bursts in the 20 mins. To me, more appealing than the Tabata format.
 

bluejeff

Level 6 Valued Member
I really need to do some kind of aerobic training, and working my way into some of this might fit my busy schedule better than longer bouts of LISS. I am far from running shape though, without doing lots of ankle, foot and knee prehab.

I might be able to access a gym for an assault bike or elliptical or something. Anyone have suggestions for doing HIIT indoors....? I have a jumprope but would also need to spend some time practicing and acclimating to it.
 

North Coast Miller

Level 8 Valued Member
I really need to do some kind of aerobic training, and working my way into some of this might fit my busy schedule better than longer bouts of LISS. I am far from running shape though, without doing lots of ankle, foot and knee prehab.

I might be able to access a gym for an assault bike or elliptical or something. Anyone have suggestions for doing HIIT indoors....? I have a jumprope but would also need to spend some time practicing and acclimating to it.


I use jumprope, but have also done resistance band sprinting in place
 

Adachi

Level 6 Valued Member
Anyone have suggestions for doing HIIT indoors....?

Jump rope has a lot of fans, right now. I'm not so enamoured. But, that's a matter of my own tastes, and equipment selection.

Very light snatches for speed.
Go by feel , using breath and heart rate like you'd gauge your pace and stride while running to a desired intensity threshold. Do as many sets as you like for as long as you can maintain max power.
Or, pick a timing interval like EMOM and see how many reps you can do per set without really over doing it, and getting sloppy. Try sets of 10, 15, or even 20 depending on how light the bell is for you.
Or, use a HR monitor and keep it up till you hit a high percentage HR like 85% of max, and wait to start a new series when you drop back down to a low HR like 65%

I have a rower I got used for pennies. It's very effective. And I sit in the same spot when I use it. Sprints on that thing always make me feel like a old rag that got wrung out.
 
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Don Fairbanks

SFG II
Certified Instructor
Jump rope has a lot of fans, right now. I'm not so enamoured. But, that's a matter of taste.

Very light snatches for speed. Go by feel , heart rate like you'd gauge your pace and stride while running.

I have a rower I got used for pennies. It's very effective. And I sit in the same spot when I use it.
Echo bike.
 

Theo.jons

Level 1 Valued Member
I really need to do some kind of aerobic training, and working my way into some of this might fit my busy schedule better than longer bouts of LISS. I am far from running shape though, without doing lots of ankle, foot and knee prehab.

I might be able to access a gym for an assault bike or elliptical or something. Anyone have suggestions for doing HIIT indoors....? I have a jumprope but would also need to spend some time practicing and acclimating to it.
Jumping jacks ?
 

watchnerd

Level 7 Valued Member
I initially thought jumping jacks , but I wonder if it can cut deep enough and fast enough to elicit the desired effect. I guess not based on tempo, but I'm not sure.

I think you'd run into peripheral fatigue before you really taxed your cardio system, i.e. your arms and legs get tired of doing jumping jacks before you get really winded.
 
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watchnerd

Level 7 Valued Member
Well, this YouTuber seems to have a jumping jack "HIIT workout":



I'm getting junior high school PE PTSD just watching it...

But it doesn't seem like she's gassed enough if she can still talk while doing it to qualify as HIIT.
 

pet'

Level 8 Valued Member
Hello,

There is not necessarily a need for extra long running sessions. I've found that 30 minutes are doable on a daily basis. During these, throw in some push up and squat variations, pull ups, and also some sprinting (fartlek style). In 30 minutes, depending the variations you use (plyo push ups for explosive power or oap for strength), you can get a pretty good session which covers all the basis.

This is how I currently train due to lack of time during the week, and also because that's not taxing. It also supports well my other activities such as boxing, rucking in the mountains / woods, heavy work in house, etc...

For instance, it maintains my RHR at 50. Makes me recover fast between rounds and heavy bag circuits, makes me explosive and work well on balance and change of directions...

Kind regards,

Pet'
 

North Coast Miller

Level 8 Valued Member
But it doesn't seem like she's gassed enough if she can still talk while doing it to qualify as HIIT.

My rule of thumb, if you can go much over 30 seconds or breathe through your nostrils for more than one or two intervals, the effort isn’t high enough to be true HIIT. There will be some benefit sure, but IDK about the magnitude of response. The literature and use is mighty murky though, and some studies demo good results at lower intensities - depending what results you’re looking for.

To a very unconditioned person, jumping jacks might work. Someone with more fitness could switch to mountain climbers, finally mountain climbers with a resistance band over your hips…

To me, the effort should exceed all aerobic capacity as much as possible for best effect. Very high movement speed is critical, I don’t think its just about getting to 90% HR max, although that IS part of it. Again, my understanding is limited and application is somewhat dogmatic as most of the research shows a pretty consistent intensity/value of return link.
 

BJJ Shawn

Level 6 Valued Member
I really need to do some kind of aerobic training, and working my way into some of this might fit my busy schedule better than longer bouts of LISS. I am far from running shape though, without doing lots of ankle, foot and knee prehab.

I might be able to access a gym for an assault bike or elliptical or something. Anyone have suggestions for doing HIIT indoors....? I have a jumprope but would also need to spend some time practicing and acclimating to it.
I tried jump rope, but my problem is that unless you’re good any pauses when the rope hits you will mess up any timing you have planned and since you have to go all out that was nearly impossible for me not to do.

I bought a cheap (relatively, looks like they’ve got up in price a lot this year) climber and it has been a fantastic way to add HIIT into my practice. I tried to use it for steady state cardio, and for that it doesn’t work too well since it was really hard to regulate my HR and keep it steady, but for 4 limb sprints it works fantastic and is much cheaper than a rower or air bike and works whole body without sitting down.
 

Kenny Croxdale

Level 7 Valued Member
A little more info:

HIIT vs. Continuous Cardiovascular Exercise

Karvonen Heart Rate Method

This method mentioned in this article is information that was previously posted on this site.

As we know, one of the key of determining cardiovascular fitness level is your Resting Heart Rate.

The greater an individuals cardiovascular fitness, the lower your resting heart rate.

Thus, The Karvonen Formula includes your Resting Heart Rate in its calculations.


This is the calculator or it.

SupraMaximal Intensity Training

Longer Rest Periods between "Sprint Set" allow for greater ATP (Adenosine Triphosphate Recovery); which is vital for Maximum Strength, Power and Speed.

The greater the restoration of ATP, the greater the amount of force production produced in each "Sprint Set".

While using a Heart Rate Monitor provide some feedback, it isn't effective in determing if your ATP Muscle Restoration is optimized.

Thus, individual utilizeing SupraMaximal Intensity Training need longer Rest Periods between "Sprint Sets" to ensure Force Development is maxmimized.

In other words, with SupraMaixmal Intensity Training do not repeat a "Sprint Set" until you feel that you have fully recovered, regardless of what the Heart Rate Monitor is telling you.
 
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