HIIT Training questions

**Deathgrind** · 11-13-2013, 02:05 PM

So normally I run on the tredmill around 6.8 mph for 3 miles. I read up on HIIT training which had numerous styles of running on a treadmill. I Picked the all out run for 1 min jog for 2 for ten rounds. My sprint was 9 mph and jog was around 5.6,. Im still cutting roughly around 12 pounds would I be better off going back to the steady cardio or the "HIIT" program I just spoke of?
Thanks

**bass** · 11-13-2013, 02:23 PM

you can do both! do HIIT eod and do slow cardio in between! its important that you don't do HIIT two days in a raw, you must have one off in between.

**DHew** · 11-13-2013, 02:39 PM

Work up to sets of anywhere from 8-10 for 400 meter sprints for sprint days, then just do long slow runs on other days. Jog slow enough to have a conversation with someone without getting winded.

**Back In Black** · 11-13-2013, 02:41 PM

I wouldn't consider a 1 minute interval HIIT. Get on a bike or an elliptical and go all out for 10-15 seconds when you can't go all out anymore. Then rest 45-60 seconds And repeat 9 times. Alternatively do your running outside and sprint as fast and as hard as you can for the same 10-15 seconds and same rest.

**Deathgrind** · 11-13-2013, 03:30 PM

Originally Posted by Back In Black

I wouldn't consider a 1 minute interval HIIT. Get on a bike or an elliptical and go all out for 10-15 seconds when you can't go all out anymore. Then rest 45-60 seconds And repeat 9 times. Alternatively do your running outside and sprint as fast and as hard as you can for the same 10-15 seconds and same rest.

Yeah I know that the tradtional HIIT is insanely fast sprint but on a tredmill that gets a bit sketchy kinda why I was wonder if my modfied version is worth doing.

**Deathgrind** · 11-13-2013, 03:31 PM

sorry double post

**Back In Black** · 11-13-2013, 03:39 PM

Originally Posted by Deathgrind

Yeah I know that the tradtional HIIT is insanely fast sprint but on a tredmill that gets a bit sketchy kinda why I was wonder if my modfied version is worth doing.

I would worry more about the calories you burn in total and the caloric deficit you require than anything else. I do whatever cardio I'm in the mood for, if that means moderate intensity and it taking longer to burn the cals then so be it. I'm more inclined to do something that I don't hate as much as something else. Unless I'm short of time then yeah, getting some good interval training in.

**Deathgrind** · 11-13-2013, 03:43 PM

Originally Posted by Back In Black

I would worry more about the calories you burn in total and the caloric deficit you require than anything else. I do whatever cardio I'm in the mood for, if that means moderate intensity and it taking longer to burn the cals then so be it. I'm more inclined to do something that I don't hate as much as something else. Unless I'm short of time then yeah, getting some good interval training in.

Thanks black it was actually a nice change from my normal 3 mile run plus with the change in tempo my legs felt like they got a better workout ( possibly all in my head). As far as the calorie burn it was roughly about the same according to what the tredmill said.

**ickythump** · 11-16-2013, 08:57 AM

Originally Posted by Back In Black

I would worry more about the calories you burn in total and the caloric deficit you require than anything else. I do whatever cardio I'm in the mood for, if that means moderate intensity and it taking longer to burn the cals then so be it. I'm more inclined to do something that I don't hate as much as something else. Unless I'm short of time then yeah, getting some good interval training in.

I have read a lot of studies suggesting that the after burn from metabolic training leads to better fat loss and release of anabolic hormones, in the long run, whereas yes steady can burn more fat while actually performing the work because of the type of energy system it utilizes...I say that only in respect to your first statement, obv I agree with doing what you enjoy!

**Deathgrind** · 11-16-2013, 09:06 PM

Originally Posted by ickythump

I have read a lot of studies suggesting that the after burn from metabolic training leads to better fat loss and release of anabolic hormones, in the long run, whereas yes steady can burn more fat while actually performing the work because of the type of energy system it utilizes...I say that only in respect to your first statement, obv I agree with doing what you enjoy!

Yeah to be honest the steady cardio is just boring to me now. After trying ten rounds of high speed running (for me anyway) 1 min and 2 mins of jogging I cant go back on fun factor alone.