Squat jumping steps???
So HITT is 1 rep of all you got, then catch your breath and do it again?
[QUOTE=Becca;855860]Squat jumping steps???
So HITT is 1 rep of all you got, then catch your breath and do it again?[/QUOTE]
1 “rep” is not how I would describe it.
More like as many reps as you can in a given time period, “balls to the wall”, pardon my french.
You don’t catch your breath, there is a 10 second break min and a 30 sec max, depending on how long each “round” is, which of course is dictated by how intense you go at it.
And squat jumps are when you squat down, hand on your head, and jump from one step to the other by squatting and jumping each step.
So twice up and down the steps is fine for 1 rep, but I need to do it as fast as I can, then do as many reps as I can?
[QUOTE=Becca;855865]So twice up and down the steps is fine for 1 rep, but I need to do it as fast as I can, then do as many reps as I can?[/QUOTE]
If you are gonna run steps and there are not a lot of them, I suggest you use some hand weights to get your upper body in on it too and maybe even doing push-ups at the top and bottom, I would run them up and down as fast as you can for 1 min and then take a 30 sec break, that is 1 round, do that for 6 rounds and see how you feel.
The frist couple may seem easy, but the last ones will be very hard.
Remember, if it is easy, don’t add time, go faster, you must always strive for faster, not longer, that is the core of HIIT.
Intensity.
After a week switch to 45 sec wtih 20 sec break for 6 rounds, then after another week, 20 sec with 10 sec break for 8 rounds this time.
Remember the dumbells ( if you are adding push-ups, you might run out of time so don’t add them if you don’t have the time).
Crucial is to go as fast as you can.
Careful not to fall on your face.
Cool; I’ll try that starting today. Thanks!
[QUOTE=Becca;855887]Cool; I’ll try that starting today. Thanks![/QUOTE]
Warm up for a good 5-10 min, and cool down too, don’t forget the cool down.
And never go full out the first time you do HIIT, it takes a few sessions to get your body used to it.
Aw Sh!t; I read that tip the next day.:eek: I feel like I just did a full seminar on 5* and only worked out for about 30 minutes. On the other hand, it’s really easy to blow past old bench marks when you’re pumped. 
[QUOTE=Becca;856059]Aw Sh!t; I read that tip the next day.:eek: I feel like I just did a full seminar on 5* and only worked out for about 30 minutes. On the other hand, it’s really easy to blow past old bench marks when you’re pumped. :D[/QUOTE]
shakes head
Trying to jump before you can walk…tsk, tsk
I’ll rest for a few days then try it a bit lower intensity on Saturday. It was actually kind of fun in a twisted masochistic way.
OK, did it again today as yesterday couldn’t decide if it wanted to snow or not and since weekends mean using outdoor stairs…
The warm-up consisted of gasp a jog up to the steps. I finally got to try the Asics my kung fu sister said were the best for running while actually running. Well, sort of running. Then running up the steps as fast as i could, then another short jog to a hill, then running as fast as i could up the hill. Then, because I hate running the back side of that circut, I turned around and ran back down the hill, slow jogged back to the stairs and squat jumped rather ungainly back down them, as my legs were like marshmellow fluf by that point. And now my knees are aching, but interestingly my hips are not too bad. Tonight sounds like a good night to go sit in the jacuzi tub for an hour or so.
Tried to ride bike to work this morning. Crashed spectacularly. Not going to be riding it till I get paid as the front wheel is no longer quite round. Didn’t get hurt too bad, just skinned elbow and knees. And my nose has more or less stopped bleeding, though every time I sneeze…
ra the steps ar work on Thursday. Was asked not do do this any more.
I know there’s stair climbers at the fitness center, but I’m not sure how to squat jump on them.
So… Stairs rutine will have to be for Sundays exclusively, since I just don’t have the time to go to the high school.
On a side note, while researching new bicks, I found out that I can buy a 50cc scooter for much less then a decent used car. Just as soon as I got the morgage thing nailed down I’m going to buy me a little Honda scooter. $2,000 brand new, 110 MPG, dosen’t require insurance or a special liscense? I’m there! I only live 6 miles from work and can get there by side roads, so this aught to work out just fine.
And I got my first check in the mail from doing paid on-line serveys. It’s boaring,tedious, and frusterating. But on the other hand, I made enough in a month to put a nice down payment on a very nice new lap top. And filling out serveys gives me something to do while watching my in-box for thread reply notifications.
Didn’t do the stairs thing this week end. one of my human style monkeys broke an arm roller blading saturday so I spent most of the weekend trying to get him to leave the splint on it till I could get him in to an orthopedic specialist. The initial x-ray interpritation was that there might be damage to the growth plate, so the doc wouldn’t put it in a cast. Turn out that wht was mistaken as “possible damage” was a normal growth plate right after a growth spurt. And the Monkey did just get done shooting up, so…
I did get something accoplished though, I built a new section of wood fence in the back yard to replace a bad section of chain link. Don’t like the chain link as my mutts seem to e very good at scaling it. And then I weed whacked the whole back yard. I do have a working lawn mover, but I also have seedling grass in much of it. Weed wacker seemed the best option to takle what mature grass I have, a it wouldn’t destroy the seedlings.
[QUOTE=sanjuro_ronin;854154]Be careful with HIIT.
You have to ge in relative good shape to use HIIT, it is HIGH INTENSITY after all.
Warm up well and cool down well.
The vast majority of HIIT data that is used to advocate HIIT is from true HIIT methods such as Tabata.
It is total “balls to the wall” training and NOT for everyone.
Typical HIIT is great and is much better than the moderate crap, but don’t expect the same results as true HIIT.
Be forewarned.
And yes, I am a HUGE proponent of HIIT, I have some awesome HIIT workouts for MA and the heavy bag.
None of them are for anyone that isn’t ready to puke.[/QUOTE]
Dude…you need to send me your ideas on HIIT…I’d love to augment my regimen because I HATE running as well…lately it’s been taking a toll on my lower back before I get tired. Looking for alternatives.
I’ve been running intervals lately…which seems to be in line with the HIIT methodology…but I’d like to see what you have laid out for the heavy bag and other fight oriented activities.
Sure, I can do that, you can also go over to Ross Boxing, he has some great stuff there.
First though you must get informed of what HIIT truly is, google Tabata protocol or go to Clarence Bass’s website, he has a few artciles on HIIT too.
Ok, this week’s workout consisted of :
Shadow boxing to a set play list (about 30 minutes long) with my boxing gloves. did this on Monday, Wednesday, and Friday.
As many pushups as I could get out every day. Didn’t count them as I actually seem to do more if I don’t keep track. I start off in a standard full push up, then switch to girls (knees on the floor) untill I just can’t do any more.
Today consisted of helping a friend move from Gillcrest to Greeley. Yes, this counts as a work out as we moved an entier house plus a storage shed starting at 10 this morning and finishing around 6 this evening.
I have just embarresed myself by getting a buzz off a single alca-pop. One sure way for me to know I’ve worked good and hard though out the week is that alcahol hitsm e very fast. Sure did taste good going down, though.
This week is alot like last week. I did try to add hindu squats with the push-ups. I think I over did it though; my right knee has been bugging me any time I try to stretch out my gait wile walking. So I backed off that and won’t be doing srairs this week end. I did start “strength training” my knee. It’s more of an exorsize for the smaller supporting muscles, not sure any more what they are named. Basically I sit in a flat, hard chair that sits high enough I can comfortably rest my feet flat on the ground, then swing one leg at a time slowly back and forth untill the movement gets jerky. then switch lengs. I do this 2 times a day untill the pain is gone, then back it off to doing it a couple times a week.
Sweet! I think I found a “group” to train with once a week. Gotta love Craigslist!
[QUOTE=Becca;861456]Sweet! I think I found a “group” to train with once a week. Gotta love Craigslist![/QUOTE]
yeah well lets hope that “group” isn’t “crazed serial murderer” and “train” isn’t “tie you up in a basement and ball gag you”.
[QUOTE=David Jamieson;861486]yeah well lets hope that “group” isn’t “crazed serial murderer” and “train” isn’t “tie you up in a basement and ball gag you”.
:p[/QUOTE]LOL! nope, group is 3 or 4 people meeting at the rec center one evening a week when there is nothing else sceduled for the gym there.