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Gazelle
Location: NYC
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 Posted: Wed Apr 04, 2007 2:52 pm Post subject: Guerilla Cardio |
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Jeff might like this: Guerilla Cardio, as explained in the PDF at the below link, is HIIT taken to the extreme. It only takes 12 minutes and includes 8 super-fast, super-intense sprint intervals. I tried it twice and it really gives you that "I'm going to puke up a lung and die" feeling HIIT is supposed to give you.
i can't wait to get back to the gym to try it some more!
http://www.leanandhungryfitness.com/content_show.cfm/content_id.23212
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Wed Apr 04, 2007 11:56 pm Post subject: Re: Guerilla Cardio |
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| Gazelle wrote: | Jeff might like this: Guerilla Cardio, as explained in the PDF at the below link, is HIIT taken to the extreme. It only takes 12 minutes and includes 8 super-fast, super-intense sprint intervals. I tried it twice and it really gives you that "I'm going to puke up a lung and die" feeling HIIT is supposed to give you.
i can't wait to get back to the gym to try it some more!
http://www.leanandhungryfitness.com/content_show.cfm/content_id.23212 |
Well, I do have 2 lungs......so if I puked one up........I'd still have one left...........ah, I better go check out the link......... 
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:01 am Post subject: |
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In a way, it's similar to what I often do, except my intervals are much longer. I keep the same ratio, though. I do 2 minutes hard, 1 minute easier, 8 times. Obviously I can't go all out for 2 minutes, but by the time I finish my hard interval, my HR is just about maxed out. I'm talking 97% MHR. It's definitely a killer. But I tell you what, after a short breather I feel great for the rest of the day! 
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Dean
Location: Flyover Zone
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| Posted: Thu Apr 05, 2007 1:25 am Post subject: |
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This is the kind of stuff our track/cross country coach used to put us through. He'd have us run like crazy for 180 yards and then only rest for a minute. The worst was when we ran around the track... sprinting all out for 330 yards, then jogging for 110, then back to sprinting all out. That was so much murder! But, we sure as hell got stronger doing it! 
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:28 am Post subject: |
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| Dean wrote: | | This is the kind of stuff our track/cross country coach used to put us through. He'd have us run like crazy for 180 yards and then only rest for a minute. The worst was when we ran around the track... sprinting all out for 330 yards, then jogging for 110, then back to sprinting all out. That was so much murder! But, we sure as hell got stronger doing it! |
I really think this is a great type of exercise. I have seen a lot of benefits from doing this sort of workout.
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Red
Location: Canada
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| Posted: Thu Apr 05, 2007 1:32 am Post subject: |
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I did HIIT today on the treadmill. Altogether it was 4 minutes of all-out and about 12 minutes of brisk walking to recover, intermittently. I was sweating like crazy afterwards. I can still kind of feel it in my lungs. It's going to take some time for my heart/lung capacity to adjust to HIIT.
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:42 am Post subject: |
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| Red wrote: | | I did HIIT today on the treadmill. Altogether it was 4 minutes of all-out and about 12 minutes of brisk walking to recover, intermittently. I was sweating like crazy afterwards. I can still kind of feel it in my lungs. It's going to take some time for my heart/lung capacity to adjust to HIIT. |
The great thing about this kind of exercise is what they call the "afterburn." When you do this sort of intense exercise, your body burns calories at an accelerated rate for several hours after you stop. Also, the longer and the more intense the exercise, the longer the afterburn. I have read that the afterburn can last up to 36 hours. You can have your body burning calories at an accelerated rate all the time.
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:44 am Post subject: |
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| Quote: | | It's going to take some time for my heart/lung capacity to adjust to HIIT. |
That is true. It really is not for beginners. You need to work up to it.
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Dean
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| Posted: Thu Apr 05, 2007 1:46 am Post subject: |
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Can I do ZC, IF, and HIIT at the same time?! 
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:54 am Post subject: |
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ZC?
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Dean
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| Posted: Thu Apr 05, 2007 2:04 am Post subject: |
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Zero Carb
It's not another type of acid!
You really need to watch that Kool-Aid consumption there, jeff!
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Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 2:28 am Post subject: |
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It did sound like something Bear might have produced back in the day. His was kitchen clean, you know!
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 2:29 am Post subject: |
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| Dean wrote: | | Can I do ZC, IF, and HIIT at the same time?! |
Only if you can keep all the letters straight.
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Dean
Location: Flyover Zone
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| Posted: Thu Apr 05, 2007 3:18 am Post subject: |
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Well, if Guerilla Theater on ZC KA was a regular MP thing... then, I think Guerilla Cardio should be perfect for the Bus! 
But, you gotta let Shawn outta your basement!
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When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 3:24 am Post subject: |
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| Dean wrote: | Well, if Guerilla Theater on ZC KA was a regular MP thing... then, I think Guerilla Cardio should be perfect for the Bus!
But, you gotta let Shawn outta your basement! |
Oh, allright. I'll let her out. She's made enough Kool-Aid down there to last me a lifetime.
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Dean
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| Posted: Thu Apr 05, 2007 3:28 am Post subject: |
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Kitchen Clean... gotta love it!
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- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 1:59 pm Post subject: |
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| Quote: | | Jeff might like this: Guerilla Cardio, as explained in the PDF at the below link, is HIIT taken to the extreme. It only takes 12 minutes and includes 8 super-fast, super-intense sprint intervals. I tried it twice and it really gives you that "I'm going to puke up a lung and die" feeling HIIT is supposed to give you. |
I couldn't resist. I did this workout this morning......or at least as best I could on my treadmill. I'll explain in a minute. OMG! YES, talk about that "puking up a lung" feeling.
Here it is. I set my treadmill at 10% incline, which is the highest it goes. Started with 1/4 mile of light joggig to warm up. It takes my treadmill about 10 seconds to get up to speed, so what I did was I used 30 seconds for my hard interval, and 15 seconds for my easy interval. So in reality, it goes like this.
10 seconds jogging, going from 3mph up to 8 mph
20 seconds sprinting at 8mph
10 seconds jogging, going from 8mph down to 3 mph
5 seconds of walking at 3mph
Repeat 7 more times
Puke up the lung of your choice
Then I finished up with several minutes of easy jogging to kook down.
All I can say is "WOW".
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Red
Location: Canada
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| Posted: Thu Apr 05, 2007 2:06 pm Post subject: |
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Did you have to manually change the settings on your treadmill or do can you set it in advance to do that? I had to do mine manually and lemme tell you, when you're running at 8 mph, the last thing you want to do is start looking for which buttons to press. I had a hard time with it.
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jeff
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| Posted: Thu Apr 05, 2007 2:15 pm Post subject: |
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| Red wrote: | | Did you have to manually change the settings on your treadmill or do can you set it in advance to do that? I had to do mine manually and lemme tell you, when you're running at 8 mph, the last thing you want to do is start looking for which buttons to press. I had a hard time with it. |
I did it manually, but come to think of it, I may be able to program it.....I'm not sure. I'm used to changing speeds fairly often, so it wasn't too bad for me. But yes, I know what you mean. When you're running about as fast as you can, it can be difficult to look for the right button to push.
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Gazelle
Location: NYC
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| Posted: Thu Apr 05, 2007 5:09 pm Post subject: |
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Because it takes so many seconds for treadmills to speed up and slow down, I actually just jump off (by stepping to both sides of the moving mill) and rest for the 10 seconds. If I'm really sprinting for the active interval, I barely catch my breath by the time the next one starts. It takes some practice to be able to jump back on, but really I think this is the only way to do it with such short intervals. Otherwise, with all that speeding up and slowing down, you're not really following the protocol.
I'm sprinting at 9.5-10mph so I'm really going all out, about-to-fall-over after 18 seconds. A trainer friend of mine likes to say you should run like you're running from a bear.
Hey, a bear! |
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Red
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| Posted: Thu Apr 05, 2007 5:18 pm Post subject: |
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Jumping off the treadmill is a great idea! Although potentially dangerous! Especially for a beginner like moi.
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Gazelle
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| Posted: Thu Apr 05, 2007 6:54 pm Post subject: |
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| Red wrote: | | Jumping off the treadmill is a great idea! Although potentially dangerous! Especially for a beginner like moi. |
it's easy once yu get the hang of it, though scary when you first try it. Just make sure you pratice at a SLOW speed first. |
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Dean
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| Posted: Thu Apr 05, 2007 7:20 pm Post subject: |
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My True treadmill goes to 15% incline, and 10 mph. The incline is in steps of 0.5% and the mph is in steps of 0.1 mph. And, it can be programmed with three different programs. I set it for 15% incline at 10 mph (maxed it out) and stood there looking at it. Woah! I don't think I could handle that even with a Bear on my tail! 
But, I am going to program my treadmill for HIIT. I've done it before and it is really wild. The easiest way to do it is to leave it at the same pace and just adjust the incline from 0.0% up to like 7.0%. Something like this. I used to do this type of HIIT quite a bit.
My treadmill also has a Heart Rate Monitor so it will keep your heart rate at whatever you set it for. I wish now that I had gotten the one that has an interval heart rate monitor on it. It was quite a bit more, but would have been worth it. Cuz, programming the thing takes time, and then if you program it with something that is too hard to do, you have to quit. In the past, I would do it manually and watch what my heart rate was on the monitor, and then try and determine what to program it for. That's the best one can do. But, with an interval heart rate monitor, one could just set it for certain heart rates and times. Would have been worth the extra bucks, for sure!
So, since I can at least monitor my heart rate, does this Guerilla Cardio have any suggested heart rates one should get into (on the high and low ends)?
And, if you are gonna jump off and on a treadmill moving this fast, please, at least keep hold of whatever handle you have while jumping. Otherwise, it is VERY dangerous. You can really fuck yourself up bad if you fall!
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 8:49 pm Post subject: |
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| Quote: | | Because it takes so many seconds for treadmills to speed up and slow down, I actually just jump off (by stepping to both sides of the moving mill) and rest for the 10 seconds. If I'm really sprinting for the active interval, I barely catch my breath by the time the next one starts. It takes some practice to be able to jump back on, but really I think this is the only way to do it with such short intervals. Otherwise, with all that speeding up and slowing down, you're not really following the protocol. |
I guess I didn't read closely enough. I guess I was thinking that there was suppose to be a working recovery, like with more traditional HIIT. But apparently you actually do rest. In that case, jumping off and on without changing speeds makes a lot of sense. Although at high speeds it may take a little practice. That's part of why I like to use the incline. I'm working just as hard, but the actual speed is less. A little less risky.
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Dean
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| Posted: Thu Apr 05, 2007 8:54 pm Post subject: |
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I agree. It is really dangerous to jump on and off. I know it can be done, but if you slip at high speeds, you are screwed. You can twist your ankle something fierce! But, to each their own. Please post about it, though... and let us know about how long you will be in that cast!
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- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Thu Apr 05, 2007 8:57 pm Post subject: |
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| Dean wrote: | | I agree. It is really dangerous to jump on and off. I know it can be done, but if you slip at high speeds, you are screwed. You can twist your ankle something fierce! But, to each their own. Please post about it, though... and let us know about how long you will be in that cast! |
The raw pork didn't get me......maybe the guerilla cardio will. You really want to send me some flowers at the hospital, don't you?
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Dean
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| Posted: Thu Apr 05, 2007 9:07 pm Post subject: |
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Well, that's one way to try to catch up with you. I AM gonna get to that beach before you... one way or the other!
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- Jimi Hendrix
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Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Fri Apr 06, 2007 12:00 am Post subject: |
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| Dean wrote: | | Well, that's one way to try to catch up with you. I AM gonna get to that beach before you... one way or the other! |
Good luck with that! 
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Sun Apr 08, 2007 1:01 am Post subject: |
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I did the guerilla cadio again tonight. I think I did it the right way, this time. I kept the treadmill running, and just jumped on and off. It actually was not as hard as I thought it would be. The jumping on and off, I mean. The guerilla cardio was hard as hell!!! I set the incline at 10% and I used 9mph for speed. Run for 20 seconds. Jump off and rest for 10 seconds. That's 8 times for a total of 4 minutes. I did warm up by jogging 1.5 miles before hand. OMG, I wanted to quit after the 3 set. But I didn't.
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Gazelle
Location: NYC
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| Posted: Sun Apr 08, 2007 2:35 pm Post subject: |
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| jeff wrote: | | I did the guerilla cadio again tonight. I think I did it the right way, this time. I kept the treadmill running, and just jumped on and off. It actually was not as hard as I thought it would be. The jumping on and off, I mean. The guerilla cardio was hard as hell!!! I set the incline at 10% and I used 9mph for speed. Run for 20 seconds. Jump off and rest for 10 seconds. That's 8 times for a total of 4 minutes. I did warm up by jogging 1.5 miles before hand. OMG, I wanted to quit after the 3 set. But I didn't. |
Wow, great job. When you want to quit after 3 sets that's when you know you're doing it right.
I did it as my first cardio in months yesterday. I used to do HIIT at 10mph but my conditioning is now GONE what with the hypothyroid and heart problems I've been having recently. I wimped out after 5 sets of 8.5mph at a 2.0 incline and had to finish at 8.0mph. WIMP! Lungs felt like they wanted to escape my body for hours afterwards. I can't wait to keep doing it and build up my speed again! |
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jeff
Location: Milton, Wisconsin, USA
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| Posted: Sun Apr 08, 2007 7:24 pm Post subject: |
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| Quote: | | Lungs felt like they wanted to escape my body for hours afterwards |
.
Boy, do I know that feeling. Wanting to excape is a good way to put it. And it does last quite a long time, like you said. It really doesn't matter that you are not able to run as fast as before. If you are challenging your body, you will get stronger and improve. Keep it up!
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