HIIT Training

I do intervals on the bike and running. What are you trying to achieve?

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Lots of people have said lots of things about HIIT. You should have enough reading to make you want to throw up.

The "superior fat-burning" claims of HIIT are overblown, possibly actually false. However, it's perfectly good exercise. It's a nice change of pace, and for some people (like myself) it's psychologically a lot more comfortable. When I run, I want to sprint as fast as I can. When I row, I want to go all out. Doing so, and alternating with recovery periods, lets me push myself a lot harder, and makes it a lot easier for me to maintain a routine. I actually look forward to interval sessions, whereas steady distance running appeals to me about as much as doing the dishes or vacuuming the living room. It feels like a chore. That said, it's probably not good to completely neglect longer aerobic cardio. I try to keep at least one long run (or occasional bike) in my weekly routine. My personal experience, which is mostly from sprint intervals and 500m row intervals on an erg, is that lots of interval training really helps with recovery time, which makes sense, since you're more or less practicing recovery.

I use high-intensity cardio in my workouts. Whether it's officially HIIT cardio, I don't know, but I do various distances. 100, 200, 400, and 800 meter runs with no more than 3 minutes between. Maybe one day, I'll do 10 X 200 meters with 2 minutes rest in between. Two days later, maybe 6 X 400 meters with 3 min. rest. I occasionally do 1 mile runs and every few weeks, I'll do a 5K. Never any more than a 5K. Two months ago, I ran a 15K and finished in the top third even thought I hadn't run more than a 5K in 20 years. The only thing(s) that hurt the next day were my nipples. I didn't realize they would be rubbed raw on a longer run.

For losing weight, traditional long slow cardio might be best. In addition, you have to be in pretty good shape to do sprints, so it's a bit advanced. I guess what I'm saying is I wouldn't recommend that a person 60 lbs. overweight start sprinting. For getting rid of that last bit of fat (as you mention), I find it excellent. YMMV

Yeah all the literature I've read show that interval training improves VO2max, power output and other performance-related measurements better than steady-state training, but nothing about fat burning.

I've been trying to do some more intervals as a way to get in and out faster. If I can go in and do 15 minutes of intervals and feel more spent than with 30 minutes of straight cardio, it gives me the time to go do some core weight-work.

I've been trying them on the eliptical doing the intervals with both an increase in RPM and Resistance and then slowing/reducking for recovery. I think it might be better if I shorten the steps up a bit though...I have been doing something like 2-3 minutes (the machine does this automatically) and I think 1 minute might be a more draining process. Like someone else mentioned, I don't like feeling like I am not working hard...doesn't feel like working out if I'm not pushing my heartrate (hell...my 8 mile bike commute doesnt feel like working out until the very end if I am just going at a steady pace)

Isn't HIIT anaerobic?

It would be both. HIIT involves a constant effort at an elevated heart rate which makes it aerobic but it also has the intervals of anaerobic bursts of power.

Just like with weight training your body will most likely react differental to certain programs so you have to find what works best for you personally. I do some distance running but I would say the bulk of my cardio comes from hockey and playing flag football. Both would be good examples interval training since in hockey you skate for about 45 seconds and then your off and in football you run a play then rest.

If your going to run a standard HIIT program the one thing I personal think is important is the level of intensity. I have heard and seen some people use the elypitical but for me the right level of inensity cant be achieved. Outside of sports the only HIIT style cardio that has been effective for me is sprinting 200's as hard as I could then resting the other 200m. 8 sets of that is 2miles distance and you should be ready to pass out. I think having someone else out there with you helps to. A couple guys from my junior team and I used to do sprint workouts as dry land training in the off season. It was great because we were always racing one another. I think you have to be pretty disciplined to really push yourself on your own. For me I know I have an extra gear when im competing and it harder to give up.

As far as diet, if your not concerned with muscle mass, try doing your cardio in the morning on an empty stomach. When I was in high school I used to have hockey practice on tuesday and friday morning before school. Back then I was at my lowest bodyfat hovering right around 7% and pretty much had an 8 pack.

Props on the 45 stepmill. After about 5 on that thing im about ready to blow my head off. For me cardio in the gym is just way to boring.