HIIT vs. SSC

morningstar

morningstar

Cathlete
Is this weird? I keep hearing how people prefer steady state cardio to true HIIT cardio (true HIIT cardio utilizes very short intervals- no longer than 30 seconds at highest intensity you can handle- followed by a short rest). I hate steady state cardio! It wears me out. I love HIIT- I do it for an hour, 5-6 times a week, lately usually covering about 50-54 very fast sprints in that hour. It energizes me, and makes me feel like I've achieved something everytime I do it.

Am I an odd duck, or do others agree that HIIT is fun and SSC just gets the job done?
 
I thought doing that many intervals in a HIIT session was really bad?

I use a combination of SS, HIIT, and interval cardio. I try to apply the muscle confusion concept to my cardio.
 
I am not an HIIT girl but love interval cardio. I also enjoy SS but lately do not want to invest the time in it so I find myself doing shorter interval cardios several times a week instead. It seems to be working for me and I'm having fun doing it. :D

Cynthia, I read HIIT should only be done for short periods of time only 1 or 2x a week but that was also what was once believed about intervals and now the thinking on that seems to have changed so who knows!? :rolleyes::D
 
If you are truly doing HIIT, then the session should not be longer than 15-25ish minutes. Think of it this way - if you are able to withstand that many sprints for like an hour, then technically you are not working to your full potential and you are doing more of an aerobic workout that an anaerobic workout - it is still thus duration for you, not short and intense work. Try to increase the sprint speed, still sticking with 15-30 seconds of sprint, and recover twice as long. Seriously, I do it 2-3 times per week and I can barely make that 20 min mark in the end.

Also have you heard of Tabata training? I am a trainer and have been reading up on it...it is 20 seconds of ALL OUT cardio (like seriously a 10-12 mph on the TM) followed by 10 seconds of recovery and go again - 6-8 times! That is it! It is like 4 minutes long but is known to be as effective as the HIIT! I did it today - 12 mph for 20 secs followed by a 4 mph for 10 seconds and back again. Only could do 6 times!!!! I thought I was dead when I was done. My legs nearly fell off!

Good luck ;)

Clarissa
 
morningstar said:
Is this weird? I keep hearing how people prefer steady state cardio to true HIIT cardio (true HIIT cardio utilizes very short intervals- no longer than 30 seconds at highest intensity you can handle- followed by a short rest). I hate steady state cardio! It wears me out. I love HIIT- I do it for an hour, 5-6 times a week, lately usually covering about 50-54 very fast sprints in that hour. It energizes me, and makes me feel like I've achieved something everytime I do it.

Am I an odd duck, or do others agree that HIIT is fun and SSC just gets the job done?
Click to expand...

I like doing an hour or so long interval training session (i.e. Cardio Coach, iTread, etc.) but can't imagine doing true HIIT for that long! I need some rests in my interval work. You are workin' it girl!

Carrie
 
Clarissa said:
If you are truly doing HIIT, then the session should not be longer than 15-25ish minutes. Think of it this way - if you are able to withstand that many sprints for like an hour, then technically you are not working to your full potential and you are doing more of an aerobic workout that an anaerobic workout - it is still thus duration for you, not short and intense work. Try to increase the sprint speed, still sticking with 15-30 seconds of sprint, and recover twice as long. Seriously, I do it 2-3 times per week and I can barely make that 20 min mark in the end.

Also have you heard of Tabata training? I am a trainer and have been reading up on it...it is 20 seconds of ALL OUT cardio (like seriously a 10-12 mph on the TM) followed by 10 seconds of recovery and go again - 6-8 times! That is it! It is like 4 minutes long but is known to be as effective as the HIIT! I did it today - 12 mph for 20 secs followed by a 4 mph for 10 seconds and back again. Only could do 6 times!!!! I thought I was dead when I was done. My legs nearly fell off!

Good luck ;)

Clarissa
Click to expand...

Well, I guess you can judge for yourself if I am doing HIIT or not. I go absolutely full out for every sprint, the absolute best I can do, not saving anything for the next sprint. Here's the workout I enjoy the most (I have posted this before, so you may have already seen it):

I use my own Cardio Coach premix and run on the street.

  • Total Time: 65 minutes
  • Warm up: 4.5 minutes
  • Warm up challenge: six 30 second sprints, 30 second recovery
  • Walking: 2 minutes
  • Challenge 1 (3 parts to the challenge; no rest between each part): six 30 second sprints with 30 second recovery; six 20 second sprints with 40 second recovery, four 10 second sprints with 30 second recovery
  • Walking: 2 minutes
  • Challenge 2 (3 parts to the challenge; no rest between each part): six 30 second sprints with 30 second recovery; six 20 second sprints with 40 second recovery, four 10 second sprints with 30 second recovery
  • Walking: 2 minutes
  • Challenge 3 (3 parts to the challenge; no rest between each part): six 30 second sprints with 30 second recovery; six 20 second sprints with 40 second recovery, four 10 second sprints with 30 second recovery
  • Cool down: 4.5 minutes
  • Stretches: 10 minutes
  • Total: 54 sprints


I have heard of Tabata, and would like to try it someday.
 
I wonder if for it to be considered HIIT the walking bits need to be taken out. I have to "stalk" your posts and find the one where you list the CC tracks. I really like the looks of this one!

Carrie
 
Fit_mommy said:
I don't think my legs are capable of running 12 mph for even ONE second let alone TEN!!!:eek::eek::eek:
Click to expand...

LOL! Nope, me either! I am always shocked and amazed while watching Biggest Loser that they get these people running that fast in what seems like day two in the gym!

Carrie
 
At my FASTEST on the TM I have never been able to get over 7.5 mph! I just feel incredibly unstable and like I'm going to "lose it" at any moment. I keep saying I have to go outside with my garmin, do a warm up and then take off running as fast as I can and see what speed I top out at....One day!!!
 
carres1973 said:
I wonder if for it to be considered HIIT the walking bits need to be taken out. I have to "stalk" your posts and find the one where you list the CC tracks. I really like the looks of this one!

Carrie
Click to expand...

Here, Carrie, I'll make it easy for you:

(the "V"s stand for the Volume #)

V2: Warm Up (4:13)
V3: Challenge 1 (6:02)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V8: Cool Down (4:38)
V7: Stretch (12:00 )

Enjoy, and let me know how you liked it!
 
carres1973 said:
LOL! Nope, me either! I am always shocked and amazed while watching Biggest Loser that they get these people running that fast in what seems like day two in the gym!

Carrie
Click to expand...

I don't know how folks who have never run before (regardless of physical condition) can just take off running right off the bat with little or no "build up". I was in pretty good shape when I started running. I had been doing Cathe work outs for a while and was working out in general 6 days per week for a few years already. I even started on the TM which is easier then starting out on the road and I had work my way into it with walk/runs. The runs were VERY slow and VERY short. In the beginning I thought my heart was going to explode in my chest and my legs were going to break and when I finally took it outdoors it was like starting over!:eek:
 
morningstar said:
Here, Carrie, I'll make it easy for you:

(the "V"s stand for the Volume #)

V2: Warm Up (4:13)
V3: Challenge 1 (6:02)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V1: steady-rest (1:48)
V3: Challenge 1 (6:02)
V1: Challenge 1 (6:00)
V3: Challenge 3 (2:56)
V8: Cool Down (4:38)
V7: Stretch (12:00 )

Enjoy, and let me know how you liked it!
Click to expand...

Thank you! I will be making this pre-mix to take to the gym tomorrow.

Carrie
 
I told you my legs nearly fell off at 12 mph for 20 seconds. I thought my heart would explode too - recovery for 10 seconds flies by...fun though...
 
ITA with this. If you're doing anything longer than 20 min of true HITT, you should be thoroughly worn out.


Clarissa said:
If you are truly doing HIIT, then the session should not be longer than 15-25ish minutes. Think of it this way - if you are able to withstand that many sprints for like an hour, then technically you are not working to your full potential and you are doing more of an aerobic workout that an anaerobic workout - it is still thus duration for you, not short and intense work. Try to increase the sprint speed, still sticking with 15-30 seconds of sprint, and recover twice as long. Seriously, I do it 2-3 times per week and I can barely make that 20 min mark in the end.

Also have you heard of Tabata training? I am a trainer and have been reading up on it...it is 20 seconds of ALL OUT cardio (like seriously a 10-12 mph on the TM) followed by 10 seconds of recovery and go again - 6-8 times! That is it! It is like 4 minutes long but is known to be as effective as the HIIT! I did it today - 12 mph for 20 secs followed by a 4 mph for 10 seconds and back again. Only could do 6 times!!!! I thought I was dead when I was done. My legs nearly fell off!

Good luck ;)

Clarissa
Click to expand...
 
So, no one seems to have a problem with the intervals I am doing being examples of HIIT, but because I am just able to do them for a one hour period the workout can't possibly be HIIT? Is that the idea?
 
morningstar said:
So, no one seems to have a problem with the intervals I am doing being examples of HIIT, but because I am just able to do them for a one hour period the workout can't possibly be HIIT? Is that the idea?
Click to expand...


That's my impression of a true HIIT workout. The intervals are so intense you can't maintain them for long stretches and they wipe you out.
Puke in the bucket feeling when you reach the wall.
 
morningstar said:
So, no one seems to have a problem with the intervals I am doing being examples of HIIT, but because I am just able to do them for a one hour period the workout can't possibly be HIIT? Is that the idea?
Click to expand...

I think that having two minute (or so) rests also makes it not true HIIT. That is why Cardio Coach is considered "modified HIIT." This is also why Cathe's IMax workouts aren't HIIT.

Carrie
 
morningstar said:
So, no one seems to have a problem with the intervals I am doing being examples of HIIT, but because I am just able to do them for a one hour period the workout can't possibly be HIIT? Is that the idea?
Click to expand...


What you are doing is interval training and not HIIT (by the definition). But does it really matter? You are getting in a good workout that's all that matters right? :)
 
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