Questions about HIT (High Intensity Training) and HIIT (High Intensity Interval...)

[Ronnock]

So yeah, I have some questions about HIT and HIIT. How does one prepare for the rigors of these two styles of training?

I mean, if you were to warm-up without doing anything and start off with sprints for HIIT, wouldn't you think you'd rupture a muscle or something?

HIT explains that they don't require a cardio warm-up for their training exercises because the first few reps of the set of the certain exercise is the warm-up.

So, how do y'all "warm-up" and prepare yourselves for these kinds of training?

Thank you.

[Some Random Loser]

If you're fit, you don't need to warm up. If you're not fit, like me, you may find that your ass wants to hit grass as soon as you do something intense.

Unless you have some sort of debilitating condition, I encourage you to try doing something intense without warming up. If it feels like you just hurt yourself, your body is weak like mine >_<

[MightySunTzu]

Originally Posted by Ronnock

So yeah, I have some questions about HIT and HIIT. How does one prepare for the rigors of these two styles of training?

I mean, if you were to warm-up without doing anything and start off with sprints for HIIT, wouldn't you think you'd rupture a muscle or something?

HIT explains that they don't require a cardio warm-up for their training exercises because the first few reps of the set of the certain exercise is the warm-up.

So, how do y'all "warm-up" and prepare yourselves for these kinds of training?

Thank you.

Hi Ronnock,

I assume HIT is steady state of about 80% of max heart rate, maybe for 15-45 minutes... (is this correct?). For this type, i would probably ease gradually towards the 80% over about 2-3 minutes.

For Hiit, (with peaks of about 90%), i would ease to 80% in the same way, then warm up perhaps with an 80 then an 84 and 87 before going to the 90%intervals.

But that's just me.

I believe i can decrease the chances of injury and actually perform better if i don't try to dive strait into the 90%s. I believe it is healthier for your heart to ease in and acclimate to increasing intensities along the way as well.

[Bleicke]

Originally Posted by MightySunTzu

I assume HIT is steady state of about 80% of max heart rate, maybe for 15-45 minutes... (is this correct?). For this type, i would probably ease gradually towards the 80% over about 2-3 minutes.

For Hiit, (with peaks of about 90%), i would ease to 80% in the same way, then warm up perhaps with an 80 then an 84 and 87 before going to the 90%intervals.

I think you're wrong on both counts. As I know the terms, HIT is a weight-training methodology in which you do 1 rep of absolute max weight. Meaning almost 100% of your RM. I say almost because it may be difficult to hit the 100% exactly. Optimally, you wouldn't be able to crush a fly after this set. But I'm not so familiar with weight training. I'm thinking you do a few sets of these max-reps with lots of recovery time in between.

HIIT is the same thing, but with cardio. You hit 100% of your sprint/squat/cycle/whatever speed for about 20s to 30s (that's when your ATP depletes I believe), then you rest/go very slow for a few seconds to recharge. This is one interval. The most popular HIIT protocol, Tabata protocol, lets you sprint all out for 20s, then rest 10s, 8 intervals.

I like to warm up a little before HIIT. I simply jog lightly to the place where I'll be sprinting, 2-3 minutes of jogging should be enough. Also if you know those typical boxing/martial art warm-ups where you run, jump, stretch a little, and so forth, do those while jogging to your sprinting place. When I don't warm up I usually get really sore from HIIT, but nothing "bad" has happened yet. I just recover a lot faster and can go quicker with a little warm-up.

[MightySunTzu]

Originally Posted by Bleicke

HIIT is the same thing, but with cardio. You hit 100% of your sprint/squat/cycle/whatever speed for about 20s to 30s (that's when your ATP depletes I believe), then you rest/go very slow for a few seconds to recharge. This is one interval. The most popular HIIT protocol, Tabata protocol, lets you sprint all out for 20s, then rest 10s, 8 intervals.

I like to warm up a little before HIIT. I simply jog lightly to the place where I'll be sprinting, 2-3 minutes of jogging should be enough.
.

Yes i took a bad guess on HIT (and thus the question mark), but with HIIT i have seen 90% of max heart rate mentioned as the aproximate peak goal in many articles. When i get to 90 or 92% of my max heart rate at the end of my sprints (actually taken with heart rate monitor), i am barely able to stand when resting in between intervals (indeed often i sit) and when i am done with the workout, i am very nicely wiped out. I'm pretty sure 100% of max heart rate would take you to the point where you are straddling the fine line between life and death. But maybe what you're saying is to take yourself to the point of 100% exhaustion, or full speed, not 100% of max heart rate. If that is the case, i do agree with that.

Looks like we agree on the 2-3 minute warmup in any case .

[Some Random Loser]

This is where we diverge. While I may consider warmups for time-trials or competitions, or if I think I may have combat on my hands soon, I like to train my body with sudden exertion and relaxation. That way my body can handle unforseen bursts of activity much better. It's more of a "warrior" oriented type of training.

That's the same reason I've sworn off training on schedule, or training depending on what/when/how-much I ate. I prefer to do it anytime, anywhere, for no reason at all, no matter how "non-optimized" it is. Because that's what we need. A body that can get **** done any time, any place, and for any reason.

What are we? A bunch of softies? Come on!

[MightySunTzu]

Originally Posted by Some Random Loser

This is where we diverge. While I may consider warmups for time-trials or competitions, or if I think I may have combat on my hands soon, I like to train my body with sudden exertion and relaxation. That way my body can handle unforseen bursts of activity much better. It's more of a "warrior" oriented type of training.

That's the same reason I've sworn off training on schedule, or training depending on what/when/how-much I ate. I prefer to do it anytime, anywhere, for no reason at all, no matter how "non-optimized" it is. Because that's what we need. A body that can get **** done any time, any place, and for any reason.

What are we? A bunch of softies? Come on!

Haha, sounds good

Well i'm getting to be in pretty ok condition, but i'm 47 and not quite the warrior i would like to be. Dana Carvey has a pretty funny routine where he talks about how easily he injures himself now that he's over 40. Reaching for the telephone and "Owwwwww, i think i just tore something in my shoulder! etc etc etc". In response to "what are we, a bunch of softies?", speaking only for myself, i'd have to say "yes". Honestly if i break into a sprint without warming up, i don't know how many layers of muscles i would tear . But as i continue to train, who knows. I'm quite a bit better off now than i was a few months ago.

When i was ten i didn't need to warm up for anything. I suppose the extent to which we need to warm up is based largely on what kind of condition we are in.

[Some Random Loser]

I'm half your age, but due to sitting around for years I'm in horrendous shape. Back when I ran and lifted weights my resting heart rate was in the 40's. Now it is in the 60's.

A couple days ago I found a piece of wood on the ground outside while getting some sun, so I started kicking it around and running after it real fast. Within 10 seconds my trachea was burning and I was out of breath and had to stop running, and just walked the rest of the time. For the next 15 minutes I was spitting up massive amounts of mucus every several seconds, and for the next 10 minutes I was out of breath.

This from a guy who used to be able to run miles at near sprinting speeds.

Also I recently tried pumping a 10 pound dumbell in the air using my left tricep (my left arm is weaker). Upon full contraction (straight arm, dumbell up in the air) my muscle began to strain and cramp. I had to downgrade to a 5 pound dumbell. It was humiliating

Oh and there was this one time I bent down to pick up my shoes and went "AHHHHHH MY BACK"

Just kidding.

[TimG]

Hey Ronnock,

You absolutely need an appropriate warm up before ANY exercise, HIT, HIIT or otherwise. Advice not to warmup is just plain wrong.

But don't beleive me, believe the American College of Sports Medicine... from their website:

Adequate warm-up prior to physical activity
is important to ensure a safe and effective
exercise session. A simple warm-up will
increase blood flow throughout the body,
especially to muscles, and will begin to raise
the internal body temperature. Warm
muscles and tendons are less prone to injury
and may improve physical performance.
A proper warm-up also helps to mentally
prepare for exercise. The warm-up can be
divided into a simple three step process:
1) general warm-up,
2) stretching, and
3) specific warm-up.

General Warm-Up
The warm-up routine should begin with a
low intensity exercise which slightly
increases your heart rate. The general warmup
can be personalized to include
equipment you may access. If your exercise
is jogging, begin your warm-up with a
steady walk. If you are in for a game of
basketball, begin with some free throws and
relaxed shooting. Remember, start slow and
don’t wear yourself out during the warm-up.

Stretching
Once your muscles are warm, take time to
stretch. Muscles are much more flexible
when they have been warmed compared to
when they are cold. Focus on stretching
large muscle groups such as the hamstrings
and quadriceps. Specifically, stretch the
muscles that you will be using to perform
your activity. To maximize the benefit
received from the stretch and to help
improve flexibility, hold each stretch for 20
to 60 seconds. Be sure not to stretch so far
that you induce pain, and maintain proper
breathing during each stretch. Hamstring,
calf, and quadriceps stretching is essentially
for lower body activities. Pectoralis major,
deltoid, and neck stretches should be
included for upper body activities.

Specific Warm-Up
The final stage of the warm-up is to do
exercises specific to the activity you will be
completing. If you plan to lift weights, begin
with a light weight and perform a few reps
before increasing the weight and repetitions.
Run up and down the sidelines prior to a
basketball or soccer game. The warm-up
should last at least five to 10 minutes,
although more time may be necessary if
preparing for more intense exercise. If you
are exercising in cold weather, take
additional time to ensure that your body is
adequately warmed-up. Once you are
sufficiently warm and flexible, your body is
ready for exercise.

[Some Random Loser]

Yeah if you have congestive heart failure or some other ravaging condition. When the meat-machine (physical body) is broken, it can't handle the tasks that a working machine can. We're trained in this society to be weak, and to train to be weak, and to train as if we're weak. Only sanctioned individuals are allowed to be strong according to dictate: athletes and trained killers (police/military). And of the two, only trained killers are allowed to have warrior fitness.

Let's bring warrior fitness back to the people!

[wayne60618]

HIT and HIIT are completely different animals. High intensity interval training is always preceded by a warmup. Usually a dynamic warm up + some light cardio.

HIT is a weight lifting protocal and is not in anyway related to interval training. HIT proponents will suggest not warming up. The work set is sufficient as they use slower lifting techniques and measure time under tension. The lift is controlled and the preceding reps are meant to build up to a point of muscle failure.

Personally, I always warm up. If for no other reason than to focus on rehabilitation/pre-habilitation. But, you will find you can do slow lifts without a warmup.