Hello, and thank you in advance for reading. I have a little concern about HIIT. I have read a ton of websites explaining what HIIT is and even how some people impliment it into their work outs. I have just started exercising on a regular basis (4 times a week) about 2 months ago. My workouts have consisted of 8 min warmup on various cardio equipment followed by upperbody or lower body weights (alternate between upper and lower each workout) then I finish up with 45 -60 min on various cardio equipment (treadmill, bike, eliptical, and swimming - alternated each workout). I have lost 16 lbs in the last 8 weeks and am happy with my results. Now...on to my question.

I read that HIIT is better for weight loss than grinding on cardio equipment over a long period of time. I tried a HIIT workout last night and did a 3 min warm up (treadmill) then sprinted for 1 min then walked, sprinted..etc.. in 1 min intervals then a 3 min cooldown. I did this for 20 min, my problem is the 1 min down swing would not let my heartrate go to the recommended 65% MHR that I have read about...it takes me more like 3 min to get down to 65%. I asked several of the trainers at my gym (well known and large gym) and none of them seem to know anything about HIIT, and when I try to explain it they look at me funny and tell me that it doesn't sound like a good weight loss plan. Are they just ill informed or is HIIT more for toning and tightening than good old fashioned weight loss.

I would love to exchange my 60 min cardio workout for a 20 min one but I just am not sure I will see the same, or better, results.

Any thought?

Thanks again.

If they have never even heard of HIIT, they are less than ill informed, they are just plain ignorant and incompetent, like most of the trainers at most of the "fitness" centers in the US. Are they certified? By what organization? Do they read any on-line or print publications? It is bad enough that most trainers don't know how to do HIIT properly, but a whole staff of trainers at a "large" "gym" who don't even know what it is? No wonder the whole nation is overweight and most people give up on a diet and exercise plan after a few weeks or months. Alright, enough of a rant.

Remember, to be done properly the High Intensity Intervals must be done at 100% of your capacity and the low intensity intervals need to be long enough for you to be able to do the next high intensity interval at nearly the same level of intensity as the previous one. Also, the high intensity intervals need to be short enough that you can maintain approximately the same all out, 100% pace for the entire interval. Once you start to slow down the high intensity interval should end. Continuing it any longer defeats the purpose of HIIT and you are NOT doing HIIT any more, you are just doing interval training. Interval training has it's place, but it is NOT HIIT. Therfore the high intensity intervals should only last 15-30 seconds. A proper HIIT session only requires 6-8 high intensity intervals. In fact if you can do more than 8 intervals you are not working hard enough at them and you are not doing HIIT. You should only do HIIT 2-3 times a week. And, for most individuals 3 cardio sessions a week is all that is required for optimum results, any more is either non-productive or even counterproductive.

I completely agree with dswithers. I would assume you're at a "big commercial gym". They tend to be the worst about having "trainers" with very little actual knowledge outside of showing you how to "use the machines". I'm positive you can get much better advice right here on this forum. Good luck.

touche,

however, assuming you know a bit about vo2max, a range from around 60-75 vo2 max accumalates a greater proportion of fat loss. As long as your doing at least 30 minutes you should be on the right track.

good luck