high intensity cardio question

[viking88]

so ive been reading about this hitt training and was just wondering if i was on a treadmil and went from like 8mph for 5 min and then back to 3.5 for 2 minutes if that would be considered hitt training?

im out of shape in terms of cardio and was just wondering if that still would be ok to do

[Dukkit]

Usually HITT consists of shorter durations at a higher intensity. Lets say 1min balls to the wall running then 1min walking. Repeating.

Or sprinting up a hill. Then walking down. Repeating.

For shorter time periods overall. 15-20 mins total.

There are many ways to do it. But I believe youll need to work your way up to such a level. You say yourself youre out of shape in terms of cardiovascular conditioning, so start by running for 30 seconds then walking for 30 seconds. Repeat for 15 mins.

Then add more time to your runs, yet keeping your rests short as possible.

[viking88]

the thing is i used to play football back in high school. (20 years old now), and im trying to get into the shape i used to be back then.. any kind of cardio routine you would recommend for that level of conditioning ?

[viking88]

ive heard that you must do cardio for more than 20 min to burn off fat?

now i am doing this for cardio vascular reasons but also to get into physical shape... so would you say that 1 min sprint then 1 minute walk for 20min is more efficient than lets say 30-40min of jogging?

[Dukkit]

ive heard that you must do cardio for more than 20 min to burn off fat?

now i am doing this for cardio vascular reasons but also to get into physical shape... so would you say that 1 min sprint then 1 minute walk for 20min is more efficient than lets say 30-40min of jogging?

Yes, id say its more efficient. But also more taxing. I, personally cannot do it for more then 3 days a week. The other days Ill walk 20 mins postworkout.

And what you heard... is wrong. Fat burning doesnt just magically start after the clock strikes 20. Its starts when the body has no other fuel to use for energy, so it resorts to using fat.

A benefit of HITT is that it raises your metabolic rate for quite sometime after you are done doing it. So youll continue to burn more fat/calories then if you had just went for a jog.

[evander87]

A benefit of HITT is that it raises your metabolic rate for quite sometime after you are done doing it. So youll continue to burn more fat/calories then if you had just went for a jog.

In case you missed this the first time.

Also IMHO I'd start sprinting for 30 seconds with a walk for 90. Work your way up to 1 minute sprints. It's a lot tougher to sustain then some people think.

I HATE and LOVE HIIT. About 5 minutes in I hate the workout but omg I feel great after I finish. That's the part I love. Good luck man.