So I have been researching after reading so much (and also hearing about HIIT=High Intensity Interval Training) about this 'new' method for accelerating not only fat loss but your strength and endurance. CrossFit, and also the BeachBody (P90x, Insanity etc.) have a bit of HIIT background as well. I have seen amazing results with personal friends in both body (shape and composition) and strength/endurance so I have been biding my time waiting for the perfect segway into giving this a shot.
Enter the start of speed training.
I thought this would be a perfect opportunity to see what, if anything this kind of workout would do. I more or less put together a hodgepodge of a 'plan' together and set off for the gym yesterday.
I had no idea what speed on the treadmill I could sustain for a minute interval let alone for 5 sets, so at first it was trial and error. I jokingly had told someone that I was going to try at about 9mph. LOL. I didnt, but I did try at 8+mph and I almost flew off the back! I could do it holding on, but you are supposed to do it at whatever speed without holding on. Besides I know I couldnt have done it for 5 sets. Before starting all of this I had done 20 min easy run to warm up.
So I put it at 8:00min miles (7.5mph) and that was doable. By the time I got to the 5th one, I was feeling a bit braver and put it at 7:47pace. Let me tell you by the time I got through, I was a sweaty mess and thought I was going to puke. I think thats constitutes success. :O)
I ran easy for an extra minute after the last interval, making it 3 min easy before I started again. This time I put it at an easier pace (9:13) and did 2 min/1 instead of the 1min/2 in the first round.
This made for 30 mins solid of heart pounding running, after the initial 20 min, and then I just cooled down with 5 min easy. 55 min total.
Then it was time to hit the weights for the same process. Now this is where I am a little sketchy and probably Tabata (still researching) is probably more applicable, but I went at it with the 1 min full on attack as I had on the treadmill.
Again the hardest part here is determining what weight (max) you can do for a period of 1 min (fast) and then on to another machine/exercise immediately for another 1 min (fast) before your 'recovery'. I thought parts of me were going to exhaust but I powered through. I did ONE leg machine (something I try and stay away from because my running suffers from it), and I didnt do the HIIT. I also used the Step for some step up back lunges, while using 5lb weights for bicep curls for extra cardio, but not nearly what I did a couple of weeks ago that made my calves so sore for 3 days it was crazy!
All in all I spent almost 2 hours in the gym and walked out of there a bit more limp than what I was when I went in, but felt really good with the overall workout thats for sure. If my gym was open on weekends I would totally do this once on the weekend, but not the case. Right now I am only going to do this on Wednesdays (will experiment with the treadmill part next week), because I am not willing to give up any of my hot yoga classes just yet :O)
If I get enough research in on Tabata (method) I might incorporate that in on the weights section next week; we'll see.
Plus I found Hip Hop Ab's cheap on eBay so that will be coming soon and I want to do that a few times a week as well...
Sounds like a lot huh? Well I am on a mission and I aim to be successful at it! More on that as we move along.
Have you ever done HIIT? Tabata? Thoughts?
Here is a link with some very basic information for HIIT and the treadmill