Help with HIIT please! :)

K

kausik93

0
Hi, I'm new to this forum so if this post is in the wrong category I'm sorry >.<
I've been trying to lose weight for the past 2 months. Initially I started of with a diet plan and running 15-30 minutes daily but over the weeks I decided to incorporate HIIT and circuit training also. For my HIIT (on stationary bikes) I do 60 secs of low intensity follow by 15 secs of high intensity (I give it my all). Initially I started off with level 1 of resistance and i would do 12.5 to 15 mins (10 to 12 cycles). Since the machine started making noise at higher I increased my resistance level to 3 so my RPM won't be as high as before but once I've done this I get maxed out by 12.5 minutes itself. I can't seem to push any further. Anyone has advice on which resistance level I should stick to and how long I should do HIIT? Also, anyone knows how would one feel/know if their HIIT has gone well? Thanks and sorry for the long post! :)
 
HIIT will vary from person to person. It all depends on your endurance. I've run sprints until I felt like I had to vomit. Generally, a good HIIT session would last about 15 minutes. I've never done it on a bike though, so I couldn't tell you about what resistance to set it on. Now, you're going to get people who are going to tell you that HIIT doesn't work, and 15 minutes isn't enough, but they can't tell you how your body is going to react to anything. Keep track of your weight, how you look and what you're doing. You need to know how your body is responding to your routine so you can make adjustments if need be.
 
To be honest, if you are not on the floor dying, walking around the room searching for air, on your hands and knees vomiting then your not doing your hiit training right.

The bike is used in lab studies to test the effectiveness of HIIT. The difference is that they use what is called a wingate bike, you can buy one if you want to put down 6-7k for it. It is computerized and able to be set up specifically for different individuals... what happens is that you get the bike up to 170 rpm at which point a specific amount of tension is loaded to the machine by computer instantly to increase the workload to a level that you cannot push it for more than about 20 seconds before you come to a screaching halt... you will be so gassed that the last place you want to be is sitting on the bike peddling waiting on your next rep...

So what you do since I am guessing you don't want your own wingate is... set up a spin bike if you can, computerized bikes don't work well at all for this... you'll need to play around a little bit to find a tension that you feel as tho your peddling about 2.5 - 3 revs a min... = 170 ish you don't want this to be too easy so find a tension that you feel you can maintain for 10 -15 seconds so that you only have to crank the adjustment knob a couple of turns and you hit the wall... then give it all you have for as long as you absolutely can, you should be grunting and screaming blue murder by the time 20 seconds elapses, in fact for the first period you should not be able to last 20 seconds... you will fall off the bike in exhaustion... as soon as your heart rate returns to approx 120 bpm or 2 minutes has elapsed,, what ever comes first get in and have another go... up to six times.

Try that six times, your looking at approx 120 seconds actual work approx 10 -12 minutes rest which as the previous poster suggested has you around the 15 minute mark total. This is the protocol suggested by the scientists conducting these studies... you can hear it right from his mouth if you follow the musclecollegeradio podcasts. Its free and I recommend everyone go there and listen to the science of bodybuilding/ fat reduction...

These guys have had elite athletes throwing up and refusing to complete testing because of the HIGH INTENSITY nature of the exercise. Your legs will swell up like balloons but give them a day or two then look at the difference ...
 
kiwiinmn said:
To be honest, if you are not on the floor dying, walking around the room searching for air, on your hands and knees vomiting then your not doing your hiit training right.

The bike is used in lab studies to test the effectiveness of HIIT. The difference is that they use what is called a wingate bike, you can buy one if you want to put down 6-7k for it. It is computerized and able to be set up specifically for different individuals... what happens is that you get the bike up to 170 rpm at which point a specific amount of tension is loaded to the machine by computer instantly to increase the workload to a level that you cannot push it for more than about 20 seconds before you come to a screaching halt... you will be so gassed that the last place you want to be is sitting on the bike peddling waiting on your next rep...

So what you do since I am guessing you don't want your own wingate is... set up a spin bike if you can, computerized bikes don't work well at all for this... you'll need to play around a little bit to find a tension that you feel as tho your peddling about 2.5 - 3 revs a min... = 170 ish you don't want this to be too easy so find a tension that you feel you can maintain for 10 -15 seconds so that you only have to crank the adjustment knob a couple of turns and you hit the wall... then give it all you have for as long as you absolutely can, you should be grunting and screaming blue murder by the time 20 seconds elapses, in fact for the first period you should not be able to last 20 seconds... you will fall off the bike in exhaustion... as soon as your heart rate returns to approx 120 bpm or 2 minutes has elapsed,, what ever comes first get in and have another go... up to six times.

Try that six times, your looking at approx 120 seconds actual work approx 10 -12 minutes rest which as the previous poster suggested has you around the 15 minute mark total. This is the protocol suggested by the scientists conducting these studies... you can hear it right from his mouth if you follow the musclecollegeradio podcasts. Its free and I recommend everyone go there and listen to the science of bodybuilding/ fat reduction...

These guys have had elite athletes throwing up and refusing to complete testing because of the HIGH INTENSITY nature of the exercise. Your legs will swell up like balloons but give them a day or two then look at the difference ...
Click to expand...

Hey, what do u mean by a spin bike (vs a computerized bike)? Is it that spin bikes' speed is determined by how much I push rather the number I set on the machine like on threadmills? If so then the one I'm using is a spin bike. I've actually never seen a computerized one o.0 Why do you suggest doing lesser cycles but with each cycle longer rest time (2 mins vs 1) and much more higher intensity? Will that make HIIT more effective? And btw where can I get the podcasts you mentioned? I would love to check them out! Thanks! :)
 
Hi guys, just an update. I've switched to 15s high intensity followed by 2 mins of rest like kiwiimnm suggested. Not really sure if 2 mins of rest is too much because by 1.5 mins already, my heart rate goes back to normal. Btw I did this 6-8 times but even though I feel breathless/worn-out, it only lasts for about 10 to 15 mins max. Do you all think I should decrease my recovery time (low-intensity) or pushing myself enough?
 
Hello,

I am new tho the forum and have been swimming for 10 years. I am a male who is tired of swimming 5-6 days a week and really not seeing a marked different in my weight and body sculpt. Need help in getting into a good HIIT program or better yet a number of programs to get on the right track. Please help me out!!!!
 
Have you tried other forms of exercise like running, cycling, and weight lifting? Seems like variety is what your body needs to improve.
 
Yoga can do miracles for flexibility and agility. You don't need to do 2 hours of yoga each day. Just find the exercises that you truly need.
 
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