HIIT help

Question
HI! i started doing HIIT about a month and i looove it, well i hate it cause it hurts but it has given me great results. at first i tried 15 mins but couldn't do it so i reduced it to 10 mins. 30 sec sprint and 1 min recovery walk after the first 5 sessions (2 weeks) i lost 10 cms worth of belly fat and i also noticed that after hiit my body would feel so energy-less i felt so weak i assumed that i was doing it right. after that i started with 12 mins but for some reason my body doesnt feel weak nor anything like it and then i moved up to 15 mins and still my body doesnt feel completely energy less or weak am i doing something wrong? or is it only because i got used to it and even if i do more and more minutes i just wont feel as weak as i used to?i'm worried cause i still want to reduce my stomach fat but since i might not be doing it right.. please help me! thanks!

Answer
Hi Yuliane
It takes time for your body to absorb the training as you increase the workload.As time goes on you have to keep increasing the workload in minutes or speed to produce a more desired result.And yes your body has got accustom to that level.Perhaps this other client who wrote me with some questions on HIIT will help you custimize your program.

All the best

John


You answered this question on 11/29/08
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Questioner:     Sue
Category:    Jogging & Running
Private:    No     View Published Answer

Subject:    HIIT
Question:    John
I have discovered HIIT training as a way to lose fat in less time,but I'm not sure if I am doing it right.
I prefer to run indoors on my treadmill, as its too snowy and icy outdoors and I can watch the news while hubby watches the babies.Its a good unit but doesnt have any programs,just a speed setting.
I run really fast for 5 minutes,then quickly do 25 reps of a weight exercise. I do this three times.
Is it correct? I have read I need to run REALLY fast for only a minute or so them jog for three(?),but I tried that and its such a hassle to constantly adjust the settings on the treadmill.

Answer:    Hi Sue
If you prefer to run indoors then that is what you should do.Don't worry about programs,there not necessary to get a good solid workout.Hiit training is nothing new,athletes have been running intervals for over a 100years.When you run fast your energy systems and musculature work at a higher level thus producing a higher fat burning levels of energy.What i would recommend is modify your plan and do a progressive training model where depending on how much time you have is starting out easy for 5 minutes to warm up the muscles and then gradually increase the pace to a level that your working pretty hard and can sustain,but your not dyeing or hanging on.Once you feel you have kind of exhaused your self slow it down to where it is comfortable and you can recover for a few minutes and then repeat the process as many times as you want,or you could just gradually keep increasing the speed to the end of your workout.This will accomplish two things which will give you what your looking for to burn fat quicker.An interval of very high intensity,but spread out over a longer period with out having to change the speed frequently so it will be more relaxing and enjoyable.There is no set time between the intensity interval and recovery time.Spread it out as you feel the need.Next i would only do the running and then get off the treadmill and do what other exercises you want such as weights,abs,etc.This will work and be a lot more efficient and productive toward your goal.If you have any other questions Sue just get in touch or call if you like.

All the very best