[picabloo]

Here's a neat idea i think we can all benefit from when cutting. HIIT cardio works like this:

Jog at a medium pace for a few minutes...
then sprint for about 10-15 seconds
and then job again so you regain your energy, then sprint again and repeat

I figured this could be done on a regular track, and you could regulate it like this:

Start with a full lap, and then on the straight-away, sprint. As soon as the straight-away end, continue jogging at a medium pace until you are back again at the same straight-away, and sprint again, then repeat.

You should be able to regain enough energy while jogging for that 3/4 of a lap, to sprint the last 1/4. This will no doubt be a very hard cardio workout, but you will burn much more calories then when your just jogging on a treadmill at a steady pace. When your body just jogs at one pace, your body goes into a steady-state, and it conserves energy to last as long as possible. So theoretically yes, you will burn many calories, but over a long period of cardio time. Whereas with HIIT cardio, you will burn many calories in a short amount of time, or many MORE calories then you would with normal cardio.

[ZackKnight]

unless u run the 4 minute mile, it seems like this would kinda stretch out the HIIT

[picabloo]

stretch out? what do you mean? it's not intense enough or too intense?

The straight away i 100 meters long, and an average sprint would have it done in about 15 seconds depending on ur speed, and then 300 meteres jogging at a normal pace regaining your energy would take about 2-3 mins? I dont see the problem

[richoart]

i think he means you should run for a bit longer at that intensity each interval, but i don't really think that will matter, (eg. 1min sprin, 1-2 min jog.)
the benefit to this form of training is not that it burns calories initially but that it raises your metabolism for hrs later, so in the end it burns more fat, it is also better due to it not being required to be done for as long as normal cardio therefore sparing more muscle mass.
thats what ive been led to believe but if im wrong please correct.

[smre123]

i sprint 1min and jog 1 min constently changing the pace

[picabloo]

lol guys, i dunno if you've ever played soccer or been on the track team, sprinting for 1 minute sounds easy, but is almost ludacris... do you know what sprinting is? it usually means running at your fastest pace. Try running at your fastest pace for a whole minute, you will collapse.

I think maybe if you were to run at BOTH straight-aways, this would solve the problem. So in 1 lap you would: sprint, jog, sprint, jog. All 100 metres in length, totaling 400m which equals 1 lap.

[ZackKnight]

sprint 14 to 30 seconds and then go at a moderate pace for 1min or so.

Doing it around a track would just enlongate the process IMO

[DaniCali]

i do 30 seconds sprint and 30 seconds jog. really tiring and i like it.

[picabloo]

Originally Posted by ZackKnight

sprint 14 to 30 seconds and then go at a moderate pace for 1min or so.

Doing it around a track would just enlongate the process IMO

well i tried doing it on the treadmill but i was going to fast on my sprint and it auto-shutdown... apparently something gets too hot or something.

[mumble2mumble]

i dont see the problem with this


slow paced jogging + sprints = win

i think people are just abusing the term "sprint"


ill try this tomorrow come cardio day and see how i like it

thanks man

[ZackKnight]

true, sprint to some people is COMPLETELY different to others

[Thomas_Rivera]

–verb (used without object)
1. to race or move at full speed, esp. for a short distance, as in running, rowing, etc.
–verb (used with object)
2. to traverse in sprinting: to sprint a half mile.
–noun
3. a short race at full speed.
4. a burst of speed at any point during a long race, as near the finish line.
5. a brief spell of great activity.

n.

1. The act or an instance of sprinting, especially a short race at top speed.
2. A burst of speed or activity.


v. sprint·ed, sprint·ing, sprints

v. intr.
To move rapidly or at top speed for a brief period, as in running or swimming.

v. tr.
To move over (a distance) rapidly or at top speed for a brief period: sprinted the last 100 yards to the finish line.


When I use sprint I use it as all out effort. The worlds fastest sprinters aren't hitting top speed and keeping it there. They slow down as they reach their mark actually, so if at the olympic level these guys aren't able to mantain full effort sprints for 30, 40, 50 seconds, I think it's being used wrong. Take micheal johnson, he ran about 164 yards in 19.32 seconds thats about a 4.8 average if it was a 40 yard dash, and that doesn't sound impressive because its not in terms of top 40 yard speeds. They take a second or two to get to sprint speed, get wiped out and slow down as they try to keep speed up.