*Note this is for the discussion of program for beginners. This is not involved in those who are further in training on a higher level. I am writing up more extensive material for this later on. I think that is where some confusion has come from.*

This is still an ongoing problem. Now I don’t like to stick my nose in other people threads but I have an issue with the posts made here because what is being discussed is not real HIIT. It’s just interval training. You will not get the benefits of HIIT if you don’t do it the right way. Does that mean there aren’t benefits to interval training? No, of course not. They’re just not the same thing, and the sooner you understand that the better. The truth is most people should not be doing true HIIT, they don’t need it. For some women it may be the last thing they need to be doing.

Clearing Up HIIT: Guide to HIIT

This seems to be #1 in the misunderstood category right now so I am posting this sticky to clear things up on what exactly HIIT is without getting too science-heavy. Hopefully, this should put some confusion to rest.

What is HIIT?

High Intensity Interval Training is a type of interval training that is broken up into 2 segments. An extreme high bout of intensity followed a low bout of intensity.

What are the Benefits?

-Increasing your VO2 Max oxygen intake (in short increasing lung capacity and use)
-Lowering resting heart rate
-Longer increase of metabolism over more extended periods of time
-High levels of energy used in a single training session
-Better protection of muscle tissue over standard aerobic practices

The list goes on.

How does it work?

When you are doing a session of HIIT correctly you start with warm up of at least 5 mins to get your body prepared for the extreme work it is about to undertake. I recommend not only warming up by walking, but prior to doing work on some dynamic stretches to prepare your body for the impact especially if doing the training in walk/sprint intervals.

When the first interval kicks in you need to go at an ALL OUT SPRINT for 10 to 20 seconds. Unless you are a highly-trained athlete you will not (if doing it correctly) be able to do more than this, period. This isn’t running, this is sprinting or better put running for your life as hard as you possibly can. I have seen people fall flat on there face before. You are working at a 85% to 90% of capacity. You cannot physically move and go much higher than this. I see a lot of people trying to time themselves or their heart rate during these sprints, but it isn’t possible. You can’t do anything else other than pray and run for that 10 to 20 seconds.

After that sprint you will then walk at a very light pace (you really have no choice but to) for 1 minute or even a little longer depending on what you need for recovery time when you are beginning this type of training. After 1 minute you will then do the interval again for 10 to 20 seconds.

You will repeat this for a MAXIMUM of 15 minutes. Most people however starting out will do this for about 10 tops.

After you are done with your interval sessions you will then cool down your body for 5 mins at a light walk pace.

Here is how a intro HIIT schedule breaks down

Warm up-Dynamic stretches (lunges, walking kicks, side bends, toe touches)
Warm up-5 mins walk to brisk walk
10-20 secs-Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
10-20 secs-Sprint
1 min walk
10-20 secs Sprint
1 min walk
5 min cool down
Post workout Static Stretches

How intense is this workout?

EXTREMELY intense. After a real HIIT session you will feel light headed, dizzy, you may even throw up, I know I have. This is not a normal aerobic session. In fact, this is about increasing anaerobic threshold. This is nothing like what most people have done before, even those who claim to do HIIT. This is about, in a sense, breaking your lungs down and building them back up. Recovering from this is hardcore.

What is the difference between interval training and HIIT?

Technically HIIT is interval training but at it’s highest level. The average person looking to advance their fat loss can take advantage of interval aerobic training.

With interval aerobic training you work at a lesser intensity with the goal of burning up your glycogen stores quicker and getting to a state of fat burning for energy faster than you would with just steady state aerobic work. If you keep the intervals on a 2:1 ratio (run to walk) then you can maximize this to the fullest. This is a much safer and smarter alternative to HIIT.

Who can do HIIT training?

Not everyone can start out doing this kind of program. Not everyone period should be doing this program. This is again a very intense and extreme program. It may take you a very long time to get to HIIT, if ever.

What can I do if HIIT isn’t for me?

You can do interval training at a moderate level or other style of cardio like Steady State. You do not have to do HIIT to lose fat, it’s merely one option. You can also do interval training and throw in one or two sprint in your program and build up from there. Building up to this type of program isn’t to difficult. It’s a lot like weight training. You have to have bouts of increasing your intensity. If you are in a strong deficit you do not need to be exercising on this kind of aggressive level, it’s just asking for metabolic trouble.

This sounds dangerous, is it safe?

If done properly and with the right conditioning, yes, it is very safe. I highly recommend though being cleared by your doctor before engaging in new exercise activity. That being said some recent studies have shown that extreme levels of high intensity training alone not just body fat % or deficit can cause disruption in a female’s menstrual cycle.

I have read about what HIIT is and this isn’t it. Do you know what you are talking about?

Yes, but if you don’t want to take my word for it you can read these studies and decide for yourself.

Medicine & Science in Sports & Exercise - Abstract: Volume 28(10) October 1996 p 1327-1330 Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and [spacing dot above]VO2max.

http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/unrestricted/king0417

LAST MIN ADD ON Q & A.
Question: http://alwyncosgrove.blogspot.com/2008/02/couple-of-studies.html
says that HIIT is so much better for fat loss… but I dont know if I agree. but if the study is indeed correct and controlled, I dont know how one could argue, what do you think?

Answer: The study has a few flaws so that has to be kind of ignored for a sec. Let’s look at the real issues with fat loss and how interval training can play a role.

What do we need to decrease fat? An increase in caloric deficit and overall burn. If eating a standard moderate or high carbohydrate diet, it’s going to on average with SS cardio and will take roughly 15 to 25 mins to deplete that glycogen.

With Interval style training, be it HIIT or High level intervals, you are going to burn up most of that glycogen putting your body in more of a state of fat burning, and burning up just a larger amount of calories
in general. If you follow up those intervals with a moderate bout of SS aerobic work in your “fat burning” HR zone, that is ultimately (thus far theoretically anyway) the best method of fat burning. Go hard, then go slow.

• Higher overall calorie burn
• Higher depletion of glycogen
• Higher overall fat oxidation