Adding another HIIT cycle
Going along with the workout plan I originally set out on, I added a 5th cycle to my HIIT training today, which is what I will do on every 3rd workout day. The workout itself was the same as I’ve done all week, 30-second sprints followed by 60-second rests, but today, I did five cycles. It wasn’t that bad. I was completely empty when I finished the last 15 seconds of the last cycle, but the pain is getting less and less (although I will never call it easy).
I think the biggest thing that is different about HIIT training is the strong feeling of accomplishment after each workout. I truly feel really happy, very sore, but happy. As someone who’s tried to run on and off for their whole life, I don’t remember this feeling being a part of just jogging. Occasionally I would have a really good run and feel good about myself, and I’ve had some nice after-workout glows following great bike rides, but they always seemed to leave me pretty exhausted for the day as well. With HIIT, I’ve felt very energized throughout the day. And come night time, I’m very ready for bed as early as I can get there. It’s been a nice surprise. The bad side is I feel much more sore across my whole body then I ever did when just running. But I think my body will adjust to that relatively quickly.
One thing that is difficult is trying to keep track of time during the sprints. I don’t want to quit early, and I’m running out of gas fast about 25 seconds, so having a way to know when to look down at the stop watch is helpful in not distracting me. Today I realized that if I started at one light post, I would be right at 30 seconds when I reached another post across the park. It gave me a physical location to concentrate on which helped a ton, and kept me from looking down at my watch three times during 30 seconds. Which was silly. My plan is to make an audio track that has beeps or something at the right intervals, so I can just listen to my ipod and know when to start and stop. Throw in some inspiration rock and I’ll be a whole new sprinter. I just need to find the time to put this together. Eventually I’ll probably even do a bit of coaching with a microphone, telling myself to quit being a sissy or something. Bring out the football coach in all of us, then have to listen to it myself. It’ll be great.
Today’s scale was nice. 229.6 lbs and 30.2% body fat. I am happy with that. And the best part was, looking in the mirror, I was pleased with what I was seeing. While it may only be to me, I can tell a slight difference in my mid-section. Just the inspiration I need going into my birthday weekend.
Feb 21st 2008
hi how long should hiit last on a bike?
May 10th 2008
I use to be just like that. I talked to this personal trainer one day and he said the best way to stay motivated is to make a journal of exactly what you do every single day. Honestly it really work when I looked at it on paper it was different. When you see no improvement on paper in terms of reps, sets, and distance and haven’t done anything you feel like a lazy asshole that day then get motivated to get on them running shoes and pull out the wieghts.
Aug 14th 2008
Hi, I did a google on HIIT as I want to add it to my routine. Like you, I hated running. Notice the past tense. I now like running because I’m now on a hormonally balanced diet called the Zone Diet. You can google it for more information, but it is a moderate, balanced diet that yields amazing results. Joslin Diabetes Centers recommends a diet that is almost identical. Dr. Sears, the creator, has worked with athletes that have brought home 24 gold medals. Jenny Thompson was the most prolific Zoner medalist and her count was just surpassed by Michael Phelps a day or two ago.
Christian Vande Velde is a Zoner - he recently finished 5th in the Tour de France.
I’d also recommend spending some google time on “pose running.” It has helped me a lot, but takes some time to get your calf muscle strong enough to support the work load.
I’m a decade your senior and I feel better than ever - and I mean this factually. I really really do feel better than ever. I effortlessly lost 25+ lbs of fat while adding ~70 lbs to my bench press - I started pretty weak.
My foundation is the Zone Diet, pose running is a great tool and I hope to add HIIT as another tool in my arsenal.
Best of luck in your exercise adventures.