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Getting Sweaty! Exercise & Fitness

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(POSTSCRIPT June 23 2014) Im re-activing this club... was called High Intensity training or HIT for short. aka HIIT

ive renamed it the LETS GET ACTIVE CLUB.


I want to create a new club in the forum for members who want to really follow High Intensity Training principles as well as 5:2 intermittent fasting, as promoted so frequently now by Dr MM in the promotion of his book "Fast Exercise"

He clearly states it can help shrink your waist as the 2 ideas go hand in hand. And indeed, many people on the forum state that reaching your weight loss goals can be enhanced by some kind of exercise program.

I admit to being a bit of a newbie in anything exercise (last time i saw a gym was 3 years ago) and I have put away my treadmill in storage. Maybe members of this club can set themselves goals at the beginning of each month and then see how they progress- ive updated what i understand to be your latest method next to your name in list below.

I want this club to be focused on goals for quick intense training per Michael's book, not other types of more time consuming exercise. Of course any exercise is good but time is so precious for all of us and Dr M. has caught on something big to work well with 5:2

Maybe our training goals can divided into the 2 types of exercise he has referred to in his media promotion

a) aerobic (e.g. cycling, vigorous walking)
b) strength exercises

see his video here.. on australian television yesterday http://au.tv.yahoo.com/sunrise/video/wa ... -exercise/ where he talks about the 2 types

Anyone want to join me in setting themselves goals for High Intensity Training.


I welcome the following new members.. after a bit might add a bit of a description of your current HIT method.. if you can add that in your signature.. ... i think ill have to get moogie to allow for more characters in the signature as 425 is too short :-)

Member 1.... me Juliana.Rivers Resistance band daily for 2 minutes. Dusting off the treadmill for aerobics

Member 2.... @OfficeMonkey
Member 3.... @Garnet25

Member 4.... @janeg On Concept2 rower 5 min warm up 100 sprints of 20 secs and 40 secs recovery. Warm/cool down 2.6km 16 mins on madmax, max row speed hit about 2'08 for 500m in the sprint (slower than last time) average speed about 3'25 on recovery.

Member 5.... @Nessie
Member 6.... @madcatlady
Member 7.... @gillymary

Member 8.... @SianS Target reduce body fat (and waist?) and increase VO2max Method 3 x 10 minute HIT cross trainer sessions per week


Member 9.... @mkmacphee exercising a minimum of 3 hours a week

Member 10... @isis

Member 11... @Julieathome

Member 12... @tbrewertonAim to increase VO2 Max
Started at 38.5 (fair) now 43.1 (average)
Aiming for Good (49-53)


Member 13... @CreakyPete Bike intervals. VO2 Max at 45.2 Jan 18 by Cooper test

Member 14... @BruceE Tabata 20s-up/10s-down x 8-16 intervals (4-8min)
7/48 HIIT workouts complete for first 16-week cycle


Member 15... @MaryAnn 15 min (+warm up/cool down) Boutcher protocol on the elliptical.
Member 16... @Debs

Member 17... @mlcdz
(3x/week: 30 secs @ max w/3 min recovery x 6 on treadmill; OR quick tabata in time crunch - 20s max, 10s rest x8) GOOD AND ON TRACK



Member 18... @Sassy1
Member 19... @Peplum41
Member 20... @DoodlePuppet
Member 21... @jmousey

Member 22... @umleila 1 x 20 min hiit 3 x p/week) Over 10,000 steps daily (fitbit)

Member 23... @Mandyjane
Member 24... @judithn

Member 25... @Wineoclock Strength trading HIT from the MM book - Squats, Lunges, 10 metre sprints, Tricep dips; 10 of each then 9 then 8 etc until you get to 1. on 6th feb some stair running; 2 HIT days a week at the moment

Member 26... @jools7 Currently doing Steve Boutcher's protocol on squeaky cross trainer: 20 mins of 8sec sprints/12 sec recovery plus 5 mins warm up & cool down, 3 times a week

Member 27... @Stowgateresident 2000m or rowing 3 times a week.

Member 28... @LastChance HIT on Elliptical trainer -6 x 45 seconds at level 15 with 2 mins warm up and a 3-4 mins recovery between sprints and a 4 min cool down at the end.

Member 29... @Congen66
Member 30... @katharina
Member 31... @Nicky_94 two running/cycling sessions and one or two strength training sessions a week,

Member 32 ... @mkmacphee 3 mile HIT walking video by Leslie Sansone 3 times a week (50 min) plus 10 min strength building exercises 4 times a week. Plus I'm adding a Pilates core program - my abs need it. It's 20 min and I'd like to do it at least 3 times a week. That's a total of 280 min a week.

Member 33... @barney77 treadmill based challenge.. fast walking and then running as fast as I can - my target is to increase the length of time I can do that for so start with 20 seconds and then go from there hopefully to a minute and then on.

Member 34... @singlemamma

Member 35 ... @Phillippa Sprinting for 1 minute then recovery for 1.5 minutes, (x9) , 3 times a week & 8 minute strength training as outlined in MM book 3 times a week.

Member 36 ... @langstane Starting with exercise bike - 3 x 20 seconds.

Member 37... @PennyForthem Bike and treadmill at the start

Member 38... @trishdish11

Member 40 ... @slimnana

Member 41 ... @pip

The Sprint 8 HIIT exercise protocol begins with a 2.5 minute warm-up period, also known as the "active recovery pace" (ARP), followed by 30 seconds of full-sprint cardiovascular activity. After the 30 second sprint component, return to ARP for 1.5 minutes. After the 1.5 minute ARP, repeat the sprint component for 30 seconds. This process continues until eight sprints are performed, with a final 3 minute cool-down period, totaling 20 minutes.


Unlike a certain weight goal as we did in the Christmas club and current valentine club im not sure if there is an equivalent to going GREEN. but ill think about it.. perhaps its a declaration by the member that they are sticking to their own personal plan at least for the past 4 weeks. Ill come back to that say end of March.


I am just trying to motivate myself to move and hopefully inspire others to do the same with some kind of goal setting. Maybe for a limited time till HIT becomes second nature to us, as is fasting.

I fear if I dont set goals I wont ever start
Hi,

I would definitely be interested in this club. Started reading his book yesterday - had one go at the 2x20 secs sessions and WOW did I feel it later. It felt amazingly achy for a 5min workout.

Count me in please :)
thank you !


in the tradition of the Christmas Club and Valentines club, maybe we give ourselves member numbers

@OfficeMonkeyyou can be Member number 2.

ive added to my signature already :-)
Count me in, been doing HIT for the past 9 months. Just running on a treadmill, and I am absolutely certain it helps with the weight loss. The way I have done it is 2 ins fast walking to warm up then 30secs flat out running as hard as I can (it's got a lot quicker since I started)then 1min 30sec fast walking I do this for 20 mins 2-3 times a week. I now want to start MM's other fast exercise I already do some weights but will try his ideas. :smile:
garnet25 wrote: Count me in, been doing HIT for the past 9 months. Just running on a treadmill, and I am absolutely certain it helps with the weight loss. The way I have done it is 2 ins fast walking to warm up then 30secs flat out running as hard as I can (it's got a lot quicker since I started)then 1min 30sec fast walking I do this for 20 mins 2-3 times a week. I now want to start MM's other fast exercise I already do some weights but will try his ideas. :smile:


sure @garnet25 You are member number 3 for the HIT club.

im so glad i started this as we can share ideas and results.

ive always thought calorie restriction is only one side of the story. My daughter tells me if i dont exercise, fasting wont work as well as it should. maybe she is right.


its 4.30am here i better hit the sack!.. maybe when i wake up there will be many more interested in joining the club.
Ok, suppose I need to do something to motivate myself. I know it's good for , I know it's effective, I know I can do just can't get myself and madmax moving.
If I sign up , and you all nag me , I promise I'll make an attempt at it
Even if it's just clearing around max so I can get at him....

(Madmax is my rowing machine...one time best friend, now seems to be my nemesis :( )
Make me do it people!
janeg wrote: Ok, suppose I need to do something to motivate myself. I know it's good for , I know it's effective, I know I can do just can't get myself and madmax moving.
If I sign up , and you all nag me , I promise I'll make an attempt at it
Even if it's just clearing around max so I can get at him....

(Madmax is my rowing machine...one time best friend, now seems to be my nemesis :( )
Make me do it people!



haha re the nagging janeg. it will be gentle.

You are member number 4

my treadmill ended up with cobwebs on it. thats when i put it in storage. even had a home gym and gave it away

i found a really old resistance band ive been using from last week. Its about 30 years old but works great.

i know im ultra unfit as it hurts to extend it out even a bit. So maybe one of my goals is to be able to do a certain number of routines with it every day.
:confused: Jings, I'm going to have to do it now
Bummer :shock: :doh: :shock: :doh: :bugeyes:
oh and if you have just started 5:2 and have a lot of weight to lose, you may fear doing any exercise (this was reaction of my sis when i suggested HIT ... she said she want to lose the weight first)

For those who are into HIT already... what do you think.. is it ok for people of any weight to start HIT even gently?
janeg wrote: :confused: Jings, I'm going to have to do it now
Bummer :shock: :doh: :shock: :doh: :bugeyes:


lol @janeggo on.. give MadMax a go. he is lonely and wants to be sat upon :grin:

what do you think. maybe a 2 x 20 second session every other day for the next 2 weeks for you as a mini goal?

see i was gentle but assertive

you will feel better for it.. remember im queen of the inspiring posters . lol
Count me in please, last year I did tabata training which was the original hiit I did 8 times 20second bursts of Kettle bell swings and squats, life got a bit busy on the run up to Christmas and I stopped doing it so I will be delighted to start again. I buy MMs book and see what he has to say. No time like the present I will just go and do a set now. If you have an iPhone or iPad you can get a free app for tabata training.
Aaargh - just typed a post and it somehow disappeared (think that can happen when someone else simultaneously posts????)
Just to say - I'm in - will start tomorrow and come up with some goals.
If in doubt about starting HIIT I think it's always sensible to check with your doctor.
*engage teenager mode* do I have to? Can I do it on Saturday? pullleaaaseeee? Big dramatic sigh *disengage teenager mode*
Need to do it in the morning or it just won't happen. Tomorrow isn't looking good, Friday is the day after a fast and I will hopefully be away at dark o'clock to dive, so Saturday it is. There. Convinced myself
I think a realistic goal to set is just completing the scheduled exercises, ie not wimping out, deferring or finding excuses. The gains/improvements should be automatic. Put me down for membership please, then I shall have to find a suitable medium for my HIT rather than lying on this sofa reading the book (which is good)!
Oh groan this is the area where I need to be motivated count me in, interested in incorporating HIIT into my existing gym visits and I need to walk more regularly
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