Please critique my workout/am I doing HIIT?

patsfan

patsfan

New member
I haven't done much research on HIIT, but I was hoping you can give me an answer as to whether I am doing it or not, and critique my workout.

I started back at the gym about 6 weeks ago, and found my old routine wasn't doing much to help with weight loss, like it did 2 years ago when the weight came off quickly. I was 275 then, so I know that at 229 and my body in a little better shape I'll have to work harder for the same results. Especially after the first month back and not seeing much weight loss at all but following a diet of 1450-1600 cal/day (30% protein, 30% fat and 40% carbs).

Last week I began using the elliptical in this way: warm up for a few minutes, go to resistance level 7, which keeps my heart rate in the low 130s, the backwards for two minutes, forward for 2 minutes, then level 12 for 2 minutes, which brings my heart rate up to about 158-164, then back down to level 7 for 3 minutes, backwards for 2, forward for 3, then up to level 12 for 2 minutes, and so on. I do this for 50 minutes, getting in the level 12 5 times, then a 5 minute cool down.

It's too soon to know how this is affecting weight loss, but am I doing HIIT? And am I doing it properly? Any recommendations?

I feel GREAT and am pouring sweat when I'm done with this workout, but I am also very tired in the morning, and I though exercise was supposed to give me more energy. I am having a hard time getting up every day since starting this routine!

I also use a variety of weight machines at least 2x/week.

I should say I don't only do this interval workout on the elliptical- I do it on the treadmill too.
 
a quick non professional answer, from someone who has been reading on it a little, would be no... you are doing interval training which is also beneficial. With HIGH INTENSITY interval training the durations are shorter, with 30 seconds at MAXIMUM EFFORT, with a 30-60sec recovery time at a slower pace (just long enough to do it again)

But im sure Tom or Steve will pop in and be more specific, they are very knowledgeable
 
Not that I'm convinced that most people here should be attempting HIIT workouts, but yeah, with true HIIT, you shouldn't be able to keep it up for 50 minutes.
 
LOL, Steve's the knowledgeable one!

But yeah, this sounds a lot more like interval training than true HIIT. But interval training is a great way to work up to HIIT -- take it from me, you can't just jump into HIIT. It only works if it rests on a pretty solid foundation of general fitness. And you definitely shouldn't even try HIIT if there are ANY questions about your heart health.

HIIT will get your heart rate up to around 95% of max. In the beginning, I doubt if you'll be able to do much more than 8 or 10 30 second sprints, followed by 1 minute of rest. As your body gets more used to it, and you get fitter, you can work your way up to 12 or 15 sprints, and decrease the work:rest ratio more toward 1:1 from 1:2.

I have been doing interval/HIIT training for about 10 weeks now. The HIIT part of it involved sprints of max intensity, but there are also intervals at 85% of max HR. Yesterday, I did a pure HIIT for the first time on the Stairmaster, and even though I could complete my interval/HIIT sessions OK, this was totally and utterly exhausting. I was only able to complete 11 30 second sprints before I couldn't go any further.
 
corndogggy said:
Not that I'm convinced that most people here should be attempting HIIT workouts, but yeah, with true HIIT, you shouldn't be able to keep it up for 50 minutes.
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Let's squash this once and for all. Anyone outside the realm of "at risk due to medical condition" people as well as deconditioned people CAN do HIIT.

And fat people do not = deconditioned people.
 
Okay, so is it wise to do interval training? And am I doing a proper workout? When should I start HIIT? Do you only do 30 minutes? I just want to know that the time I'm spending at the gym is maximized by the type of workout I'm doing. Should I be working harder, but in less time? I find the workout I'm doing now to be quite challenging. I just want to be sure to mix it up so I don't fall into the state of my body becoming accustomed to the workout I'm doing. I want to be consistently progressing, but I don't want to overdo it either.
 
Look, if it is challenging, it is working. The whole idea of working out, I don't care if we are talking about aerobic training or anaerobic training, is to place your body under a stress that it is not accustomed to. If you are doing that, you are working out properly.

There is NO one set way of doing things that is correct. Most people are looking for The Way To Train and it just doesn't exist.
 
Also, your cals are low for your size and I would rather see you move on to using free weights opposed to machines as the core of your resistance training program.

Remember, nutrition rules the roost when it comes to weight loss. Actually, it rules the roost when it comes to any form of phyiscal alteration.
 
patsfan said:
Do you only do 30 minutes?
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Most of the time it's actually only 15 minutes, 20 at the most. But, in that time, you're talking about some pretty extreme sprinting going on, so you really shouldn't be able to go longer than that anyway.

Some people who are really conditioned and do crazy interval work can go longer, however, their output starts falling, and from an athletic standpoint you're really just running yourself into the ground without many benefits at that point, so even they don't really go longer during interval workouts. Elite cyclists often use a PowerTap and when their wattage falls like maybe 10% during sprints, they're done, for whatever little that's worth.


patsfan said:
I just want to know that the time I'm spending at the gym is maximized by the type of workout I'm doing. Should I be working harder, but in less time? I find the workout I'm doing now to be quite challenging. I just want to be sure to mix it up so I don't fall into the state of my body becoming accustomed to the workout I'm doing. I want to be consistently progressing, but I don't want to overdo it either.
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Like Steve said, if it's working and you're having fun... screw it, just go with it. Based on the way you said you are feeling in the mornings, I'd say you're probably working plenty hard at this point, but just be sure to get proper rest... plenty of sleep and take a day off once a week.
 
Thanks, guys. i was wondering about the free weights. I think I'll use my free consultation with the gym's personal trainer to find out how to use them and what exercises to do.

I am so motivated right now and have been eating very well, and just want to make sure I'm doing all the right things to reach my goal. My first goal is to reach 214, which is the lowest I was when I quit last time. Then my goal is to be in the 100s- I really hope to make that goal by the time I leave for Europe, July 4. Only 30 pounds to go (in 4 months)- that's do-able, I think, so long as I have my exercise regime solid. So I have been second guessing myself lately. As the saying goes, "Failure is not an option!"
 
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corndogggy said:
Most of the time it's actually only 15 minutes, 20 at the most. But, in that time, you're talking about some pretty extreme sprinting going on, so you really shouldn't be able to go longer than that anyway.
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That sounds appealing in that I wouldn't be on the cardio equipment for an hour at a time! If I continue interval training for another month or so, perhaps I'll give HIIT a shot. it sounds like it cuts down on your overall time at the gym if you're only doing 15-30 minutes max? if this is so, it would be perfect timing- I get impatient spending 2 hours at the gym after work (between weights and cardio) when the weather's finally so nice after winter! ;)
 
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