Comments on: HIIT it! http://www.lifeintherough.com/2007/06/22/hiit-it/ My Quest to Become a Golf Pro Tue, 18 Oct 2011 00:20:41 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Century Program Trainer http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-5295 Century Program Trainer Mon, 01 Jun 2009 16:10:06 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-5295 i am a full time cycle coach - training people to ride century races (100 miles). we use high intensity interval training as a key part of our training. put it this way by using intervals you can probably ride 3 x 10 minute sessions flat out with 20 minute rests in between but only manage 15 mins flat out in one go. interval training lets you push harder for longer, with less damage to the body. The real key to sucess is mixing it up. do one or two days intervals with some days slow and steady and you will soon notice an improvement! i am a full time cycle coach – training people to ride century races (100 miles).

we use high intensity interval training as a key part of our training. put it this way by using intervals you can probably ride 3 x 10 minute sessions flat out with 20 minute rests in between but only manage 15 mins flat out in one go.

interval training lets you push harder for longer, with less damage to the body.

The real key to sucess is mixing it up. do one or two days intervals with some days slow and steady and you will soon notice an improvement!

]]> By: Rusty - Fitness Black Book http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-2222 Rusty - Fitness Black Book Mon, 09 Jun 2008 07:54:26 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-2222 Ever heard of Lyle McDonald's "Stubborn Fat Protocol"? Do HIIT for 10-15 minutes, rest 5 minutes, then do 20-40 minutes of steady state cardio at a low to moderate intensity level. The HIIT training followed by 5 minutes rest releases fatty acids into the blood stream. The steady state cardo then uses those fatty acids for fuel. It is kind of a "hybrid" approach to get the best out of both forms of cardio. This method is especially effective for reaching low body fat levels and targetting "stubborn body fat". If you need to get extra lean for a vacation, this is the way to go. I stay at around 6-8% year round doing this type of cardio. Ever heard of Lyle McDonald’s “Stubborn Fat Protocol”?

Do HIIT for 10-15 minutes, rest 5 minutes, then do 20-40 minutes of steady state cardio at a low to moderate intensity level. The HIIT training followed by 5 minutes rest releases fatty acids into the blood stream.

The steady state cardo then uses those fatty acids for fuel. It is kind of a “hybrid” approach to get the best out of both forms of cardio.

This method is especially effective for reaching low body fat levels and targetting “stubborn body fat”. If you need to get extra lean for a vacation, this is the way to go. I stay at around 6-8% year round doing this type of cardio.

]]> By: Progress Update - November 4, 2007 http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-810 Progress Update - November 4, 2007 Sun, 04 Nov 2007 17:45:18 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-810 [...] I was fine for cardio and most of the stretches that I tried. The first day back, I did a more traditional cardio workout, just to ease back into it. Twenty minutes of moderate intensity. For the subsequent workouts, I picked back up with my HIIT routine. [...] [...] I was fine for cardio and most of the stretches that I tried. The first day back, I did a more traditional cardio workout, just to ease back into it. Twenty minutes of moderate intensity. For the subsequent workouts, I picked back up with my HIIT routine. [...]

]]> By: Clinton Walker III http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-441 Clinton Walker III Mon, 20 Aug 2007 01:42:56 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-441 Right now I am in the process on doing quicker workouts that are more intense. This type of routine should really help me with my endurance. Right now I am in the process on doing quicker workouts that are more intense. This type of routine should really help me with my endurance.

]]> By: Double Eagle http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-131 Double Eagle Fri, 22 Jun 2007 14:33:25 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-131 Actually, now that I look at my plan, a few of my favorite medicine ball exercises are missing. I'll have to address that. That's why plans evolve over time! Actually, now that I look at my plan, a few of my favorite medicine ball exercises are missing. I’ll have to address that. That’s why plans evolve over time!

]]> By: Double Eagle http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-130 Double Eagle Fri, 22 Jun 2007 14:25:46 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-130 Ant, Thanks for the additional HIIT suggestions! I've been kind of wondering what the "rest" period should really consist of. Something told me that actual sitting rest wasn't a good idea so I figured I'd try to at least keep moving. I'm going to incorporate your ideas into my sessions. Greg, I actually picked up a medicine ball several weeks ago. So far, I'm liking it. At first, I was kind of just trying out some random exercises and probably wasn't getting the most out of it. Then, I created a fitness plan (see the "plans" link under "My Progress") and incorporated specific medicine ball exercises in to my plan. TPI is a great resource in that area. There are a lot of exercises that can be done with a medicine ball that apply directly to the golf swing. Also, Anthony's third podcast featured the medicine ball: http://bettergolfwithfitnessblog.libsyn.com/index.php?post_id=216875 If you ever catch Golf Fitness on the Golf Channel (hosted by the TPI guys), several episodes have featured some medicine ball work. Overall, I feel like it adds value to any golf-related fitness plan. Mike Ant,

Thanks for the additional HIIT suggestions! I’ve been kind of wondering what the “rest” period should really consist of. Something told me that actual sitting rest wasn’t a good idea so I figured I’d try to at least keep moving. I’m going to incorporate your ideas into my sessions.

Greg,

I actually picked up a medicine ball several weeks ago. So far, I’m liking it. At first, I was kind of just trying out some random exercises and probably wasn’t getting the most out of it.

Then, I created a fitness plan (see the “plans” link under “My Progress”) and incorporated specific medicine ball exercises in to my plan. TPI is a great resource in that area. There are a lot of exercises that can be done with a medicine ball that apply directly to the golf swing. Also, Anthony’s third podcast featured the medicine ball:

http://bettergolfwithfitnessblog.libsyn.com/index.php?post_id=216875

If you ever catch Golf Fitness on the Golf Channel (hosted by the TPI guys), several episodes have featured some medicine ball work.

Overall, I feel like it adds value to any golf-related fitness plan.

Mike

]]> By: Greg Bartz http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-129 Greg Bartz Fri, 22 Jun 2007 13:23:42 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-129 I do HIIT all the time. When I escort my two kids (5 and 6.8) on their bikes around the neighborhood. I run for 30 seconds or so, then walk while they catch up to me, then do it again. They're getting fast enough where my rest period is getting pretty short though. One piece of equipment I have on my short list is a medicine ball. Do you have one? If so, what has been your experience? Due to your endorsement, I signed up at the Titleist site. There definately is a wealth of information there. -G I do HIIT all the time. When I escort my two kids (5 and 6.8) on their bikes around the neighborhood. I run for 30 seconds or so, then walk while they catch up to me, then do it again. They’re getting fast enough where my rest period is getting pretty short though.

One piece of equipment I have on my short list is a medicine ball. Do you have one? If so, what has been your experience?

Due to your endorsement, I signed up at the Titleist site. There definately is a wealth of information there.

-G

]]> By: BetterGolfwithFitness http://www.lifeintherough.com/2007/06/22/hiit-it/comment-page-1/#comment-128 BetterGolfwithFitness Fri, 22 Jun 2007 11:59:55 +0000 http://www.lifeintherough.com/2007/06/22/hiit-it/#comment-128 Mike, Glad you got a lot out of the podcast (thanks for plugging it!) and have tried HIIT already. One thing to think about during your three minute rest is doing some dynamic stretching, instead of sitting on the bike the whole time. Just pick some areas that you are tight and use that time to get some flexibility work in. Especially if you are using the recumbent bike because your hips are starting out in an extra flexed position so they will become super tight. It would go like this: 30-1:00 as hard as you can, 1:00 cooldown on the back, 1:30 of dynamic stretching, :30 easy on the bike, then go hard again and repeat the process. Ant Mike,
Glad you got a lot out of the podcast (thanks for plugging it!) and have tried HIIT already. One thing to think about during your three minute rest is doing some dynamic stretching, instead of sitting on the bike the whole time. Just pick some areas that you are tight and use that time to get some flexibility work in. Especially if you are using the recumbent bike because your hips are starting out in an extra flexed position so they will become super tight.
It would go like this:
30-1:00 as hard as you can,
1:00 cooldown on the back,
1:30 of dynamic stretching,
:30 easy on the bike,
then go hard again and repeat the process.

Ant

]]>