How do you take your HIIT?

**rw4th** · Posted On: 3/19/2007 11:49am

Do any of you still mix in aerobic training (like jogging) as well, or is the HIIT enough to maintain your conditioning?

**Nid** · Posted On: 3/19/2007 12:08pm

I tie my dog to a tree.
I lay a scent track.
I walk back to the dog.
I untie the dog.
He rockets me around.
He finds his ball.
I suck wind. :5help:
He jumps on me and soils my clothes and wants to go again....and again.

Repeat for an hour.

**Teh El Macho** · Posted On: 3/19/2007 2:15pm

Originally Posted by rw4th

Do any of you still mix in aerobic training (like jogging) as well, or is the HIIT enough to maintain your conditioning?

I like to jog a mile or two before going to work (whenever possible) independently of any HIIT being done. HIIT by itself should be enough, but I like short jogs anyways.

**Odacon** · Posted On: 3/19/2007 4:11pm

What would you reccomend for someone who had an injured ankle and elbow? Spinning?

**Teh El Macho** · Posted On: 3/19/2007 4:53pm

You injured both the ankle and the elbow? That sucks ass!!!!

Depending on the nature of your ankle injury, you may not even be able to use a stationary bike. I strongly suggest you get an ankle wrap like this one (US folks, take notice: CVS pharmacies tend to carry more choices in braces than walgreens):

http://www.walgreens.com/store/produ...id=prod396725#

There are also good choices on elbow braces that you should you. Or at the very least, get some 4" ACE wraps and wrap the **** out of the ankle (or elbow). Then you may be able to spin or cycle without risking fucking up your ankle more.

It may feel stiff and uncomfortable, and you may even have to open it up every once to allow blood to flow, but that's better than to risk agravating your injury.

**IannaI77** · Posted On: 3/20/2007 12:12am

my favourite system is outdoor runnin', 1-2-3-3-2-1...
that is, after the first mile of jogging to warm up, i set my watch to 1 minute intervals and do:
1 minute light jog
2 minute sprint
3 minute light jog
3 minute sprint (really push it)
2 minute light jog
1 minute sprint (max speed, this is the killer)
if you can do this three times (36 minutes) you are in great shape, and really only need to do it about twice a week. I alternate with hill sprints and 6 mile runs.

**darthbator** · Posted On: 3/20/2007 11:28am

I normally try to stay at my max for about 30 seconds. I do my HIIT workouts based around how I'm feeling that day. I normally do 30 second sprint/30 second jog intervals. If I'm feeling good (or feeling like punishing myself) I'll add more and more and more. On other days I take it easy and go through 5 cycles. I generally consider 5 cycles of 30 second sprint/jog intervals the minimum. I also tend to cool down with about a mile of jogging or decent paced running (however long the distance back to my house is at that point.