Is that it?

Stonebreaker · 02-16-2007, 05:01 PM

Okay, like any good forum-goer, I just read through the FAQ, and clicked on the T-nation Running Man article. I'm looking to work some basic cardio (outside of my usual warm-ups and cool-downs) in around my lifting, and I'm a bit baffled by what appears to be the crazy-short amounts of time shown in this article.

The interval running table here appears to show someone in "average shape" (me) starting off with six repetitions of a 60-second jog and 15 second sprint. My math might suck, but that looks like NINE MINUTES of total exercise to me. The high point of the "average shape" cycle is 12.5 minutes. The author reccomends "up to three or four times per week", but "stay with two weekly sessions if you're trying to build muscle," which I am.

I'm a conditioning newbie, granted, but are you telling me that less than ten minutes of jog/run, twice a freaking week, is going to do me some real good? Or have I missed something of vital importance in this article and just stuck my foot in my mouth?

maximus__ · 02-16-2007, 07:44 PM

it will be hard ever done tabatas

go as hard on the sprint as possible and the jog is for active recovery i believe

Stonebreaker · 02-18-2007, 12:05 AM

It just seems too easy to be true, you know? I know that a full sprint is no joke, be it for 15 seconds or 45, but it just seems too easy to be true, you know? I'm having real trouble wrapping my head around the idea that less than fifteen minutes of running, twice a week, is going to have a noticeable effect on my body-fat percentage. Is/has anyone here used any of the running programs as they were written here? Did they work for you, or is this really just too easy to be true?

**MikeMartial** · 02-18-2007, 12:18 AM

Quote:

Originally Posted by Stonebreaker

I'm a conditioning newbie, granted, but are you telling me that less than ten minutes of jog/run, twice a freaking week, is going to do me some real good? Or have I missed something of vital importance in this article and just stuck my foot in my mouth?

I think the key that a lot of people miss with HIIT is "Intensity". Since it's 100% subjective, it can't be quantified in any way, shape or form. So people assume they are giving 100% in their Tabatas, sprints, or whatever HIIT they are doing; in reality, they are just working a bit harder than usual, and not hard enough.

The times on the chart may seem low, but for someone new to HIIT, it only makes sense. Stick with those times to start, but when you sprint, SPRINT. Run like you just got caught banging the police chief's only daughter. Run like you are chasing down the guy that just stole your in-dash CD player.

That's the type of effort that's required for "High Intensity". High levels of lactic acid cause nausea; massive amounts of blood being pumped to your legs to oxygenate cause you to be light headed. Yes, it's masochistic. But it's HIIT. And for those that say "OMG, that's just not safe! You're going to overtrain"---STFU and continue your jazzercise classes.

Stonebreaker · 02-18-2007, 12:56 AM

Guess I'll just give it a shot and see how it goes, then.

I'll miss my jazzercise classes, though.

talking.dingo · 02-18-2007, 01:06 AM

Don't remember if this is covered in your running man sticky action:

HIIT is useful for weight conditioning. From Dr. Berardi (s2b p.58 - 61):

"...cardiovascular benfits with only sixteen minutes to total exercise time (8x2minutes per rep) or 4 minuntes of actual high intesity exercise. Another benfit of type of training is that it allows you to do a greater percentage of the workout at a level of intersity that you wonld not have been able to maintain had you attempted to it continously...Another thing (about HIIT) is that it keeps overall energy deman fairly low. Granted, its not steady 'aerobic' work, but where is it written that exercise has to aerobic to offer cardiovascular benefit? Things such as loweirng your blood pressure, keeping cholesterol in check....overall better cardiovascular efficiency are all attainable with HIIT."

He goes on to offer three phased intervals, and discussion on gauging intensity. Its quite long; I'm done typing.

Orion · 02-18-2007, 01:19 AM

Try doing tabata sprints once and report back.

triggertap79 · 02-18-2007, 10:16 AM

I've never done that one but the 400m sprint one will surely kick your ass if you've never done sprints. Make sure you are sprinting 100% and you will see it's not that easy.

**Bubble Boy** · 02-18-2007, 03:07 PM

The jog / sprint thing would be my interval day.
Then I'd have a long slow day (easy pace for maybe an hour).
Then I'd have a trail running day with hills, maybe 40 minutes or so, pretty strenuous.
Finally I'd work a recovery jog in there somewhere. 30 minute steady pace.

I'd burn out doing that T-Nation plan all the freakin' time.