The FastDay Forum

@MaryAnn as I've probably said on the forums a few times, my daughter is very sporty. She is clearing out her cupboards prior to emigrating. If she has a pair of ladies cycle shorts she is getting rid of I can send them to you, if that would help. What British size are you?

Hi

My name is Connie I would like to join in HIT club, so will my other half. Tomorrow we are starting HIT, have a treadmill as well that has been collecting dust, time to get back on to it. Tuesday will be our fast day. Im not going to push myself to much as I have been diagnosed with Bell's Palsy (great) just want I don't want for the start of 2014.

We both want to lose weight as we are going on our first holiday to QLD in April and I want to lose at least 10kg, my partner want to lose 7kgs.

Weighed myself this morning shock horror 73.3kg..where did that come from lol..that's it need to do something pronto. Im 47 5ft 4 this is to heavy for me I have never ever been this weight.

So look out here I come.

but @janeg, the sprint bit is only 60% as long as what you're already doing - and Steve does suggest starting with only 10 mins (plus warm up and cool down), working your way up to the full 30 mins (plus wu & cd) over a few weeks - just sounds more sustainable to me than trying to increase the length of your sprints. But up to you of course!

Do you have a heart rate monitor? might be interesting to see what's happening there.

Julieathome wrote: @MaryAnn as I've probably said on the forums a few times, my daughter is very sporty. She is clearing out her cupboards prior to emigrating. If she has a pair of ladies cycle shorts she is getting rid of I can send them to you, if that would help. What British size are you?

oh! immensely! That is so kind! I am a size 12ish these days, I think. I have a UK bank account so I can reimburse you.

btw, MM does a particular HIIT protocol himself, but he discusses other research and protocols in the book, including Boutcher's.

#7 first check in, have to laugh Julianna you proposed we have some measure a few pages back and one of mine will be the look in my doggie Max's eyes if reproachful and beseeching me to walk him. Max's eyes will be my measure. So far so good though 2 lovely long walks 2 gym sessions and a long beach walk today all since joining the club. I am on target yeh

@joolsaha, the lesser number of the sprint actually didn't register with me. Might be worth a try.
I have a built in heart rate monitor - my wrist and fingers!
I don't usually bother with that but did take my pulse after both sessions this time. I wrote it down but I'm away from home just now and can't remember the numbers. Did notice though that today's rate was less than last time. That's doing it first thing rather than in the afternoon and post feeding and doing half the protocol. Bound to be differences. I'll check next time when it'll be better to compare like with like.

Thanks, janeg, for your post. MM doesn't seem to go into as much detail regarding rowing but I am going to re-read that section and see what I can get sorted out in my head.

As a 64 year old, very unfit, but not now overweight person, I have every intention of taking this process very steadily! As I have said previously, my target is to do this for longer than a week - that's enough of a challenge for me!

MM also mentions the need for strength exercises but that is on the back burner for me at the moment. Baby steps for me!

MLCDz wrote: Hi, #17 here. Found a great little tabata timer app on Android & did my first sets this morning. d#@% am I out of shape! Bit I knew that. It is 8-20 sec intervals w/10 secs between. I was just doing stair running, jumping jacks, modified burpees (very modified!) & fast running in place high knees. Max heart rate when done was 150, 1 min post 110 & 2 min post 90. Considering my ultra beginner status, I don't think that's too bad, but i'll plug into the calculators & such later. For now, I'm done & feel great. Is this where we'll check in when commenting or should I look for different threads each day?

Yes this is the only place to checkin with your methods, results and revised goals if needed. im noting whatever your "current" methods are in post 1. one reason im doing this is to show to everyone the variation we seem to be displaying. And I thought people vary 5:2 and intermittent fasting. From that i seem maybe 6 main styles.. but for this HIT stuff... i reckon theres hundreds of different methods. And no right way.

Glad your feeling great @MLCDz btw

StowgateResident wrote: Hi, Juliana. I have finished reading MM's book and I would like to join the club, please. I don't really know why because I am extremely exercise averse and have failed miserably at every form of exercise that I have tried.

I started using my son's Concept 2 rowing machine on the 10th January, with very low targets! I aimed for 2000m with the intention of improving, over time, the speed taken to complete it. I seem to average 12 minutes, which is appalling but, I assume, better than nothing!

I managed to do four consecutive days without much trouble (I needed a brief break at 1000m for a burst of my inhaler) then on my regular visit to my osteopath, he suggested that, as I was starting at point zero on the exercise scale, I should do alternate days! This was marvellous news and I think will fit in well with the information in MM's book that doing more than 3 sessions of HIT a week will bring no added benefits. Music to my ears!

I intend to stick to my 2000 metres but introduce some short, intense bursts into it. I'll let you know how I get on! Wish me luck!

Yes, @StowGateResident you are member 27

Yes, many of us here are "exercise averse" as you say. I dont know why either. For me its a procrastination thing and by the time i can do it its too late. Im beginning to believe your sets just have to be done in the a.m. i guess that all depends on ones activities and if one is rushing for a train or a massive car ride to work in the morning its hard to fit it in, even if it is just 5 minutes of HIT... but .. we can we can we can just get that 5 minutes or 10 minutes. and thats the beauty of HIT compared to long hauls on the treadmill or long exercise routines that would take 20 minutes or even an hour.

Indeed not only can we do it, we HAVE TO. This HIT complements the hard work we all put into the Fast diet plan.

and yes this would be music to many peoples ears

the information in MM's book that doing more than 3 sessions of HIT a week will bring no added benefits. Music to my ears!

AND MY interpretation of that
time is no longer the enemy with HIT

assuming we are awake for say 16 hours a day. if you cant find say 10 minutes 3 times a week there is something wrong!

well done on the 2000m of rowing ... keep at it.

LastChance wrote: Hi Juliana,

I'd also like to join the club. I just got back from my 7th session of HIT.

Last year I did lots of MIT exercise and weights (2-2.5 hour sessions). I started HIT about two weeks ago doing 4 x 1 minute sets on an exercise bike at the gym, pulse at 155 max. I found the "broad in the beam" seats crippling (should probably try a spin class type of bike), so have switched to the elliptical trainer, which seems to suit me better. Currently on 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.

Today, I managed to get pulse to 167 max which works out at 100% plus maximum heart rate (based on 220 - age)

@Lastchance with 3 weeks into your HIT programs, you certainly seem to have a good plan in action. im hoping others that have just joined, not familiar with exercise routines let alone HIT can learn from people like you.

Do you record your session results somewhere?

Welcome to the HIT club. you are Member 28

congen66 wrote: Hi

My name is Connie I would like to join in HIT club, so will my other half. Tomorrow we are starting HIT, have a treadmill as well that has been collecting dust, time to get back on to it. Tuesday will be our fast day. Im not going to push myself to much as I have been diagnosed with Bell's Palsy (great) just want I don't want for the start of 2014.

We both want to lose weight as we are going on our first holiday to QLD in April and I want to lose at least 10kg, my partner want to lose 7kgs.

Weighed myself this morning shock horror 73.3kg..where did that come from lol..that's it need to do something pronto. Im 47 5ft 4 this is to heavy for me I have never ever been this weight.

So look out here I come.

Welcome to the club @congen66. You are member 29 and its great that you are doing HIT as well as fasting from the word go. In a way i wish i did that too but i guess its just how things went for me.

yes i know dusty treadmills!

10kg for you by April should be achievable, based on averages here. I remember when i first saw the scale (a manual one) go beyond 70 i was quite frightened by what i saw.. and then it crept up slowly to exceed 75kg.. and then i saw Dr MM program on BBC and the rest is history..

gillymary wrote: #7 first check in, have to laugh Julianna you proposed we have some measure a few pages back and one of mine will be the look in my doggie Max's eyes if reproachful and beseeching me to walk him. Max's eyes will be my measure. So far so good though 2 lovely long walks 2 gym sessions and a long beach walk today all since joining the club. I am on target yeh

thanks for checking in. thats cute @gillyMary... Max's eyes being your measurement device. Keep up the good exercise. Max will be delighted in your new program!

not quite HIT but this was on my FB newsfeed and worth looking at for those who want to ease into the exercise and dont have access to any equipment or gym

http://www.bbcgoodfood.com/howto/guide/ ... k-out-home

a key statement from the article for anyone who has shunned MM's new book or exercise yet follow IF.

Regular moderate exercise is vital for reducing cardiovascular health risks, managing your weight and fat content and preventing back and joint problems.

The increase in muscle to fat ratio also helps your body burn more calories and boosts your metabolism. It is generally much harder to manage your weight long-term without exercise.

@stowgateresident
I'm working with the hypothesis that rowing is strength AND aerobic exercise at the moment
until someone tells me otherwise

Here is the Sport Tracks output from this afternoons bike ride, 14.6 miles with a dozen hard sprints (usually uphill) lasting 30 seconds each followed by easier pedalling.
Average speed was 16.6 mph, slower than usual but actually faster than last Monday which was the first ride of the year

Zone----Avg.HR---Distance-------Time----Percent
Zone 1----95------0.09 mi-------0:21-----0.7 %
Zone 2---107------0.13 mi-------0:32-----1.0 %
Zone 3---127------1.61 mi-------5:57----11.3 %
Zone 4---142-----11.64 mi------41:29----78.7 %
Zone 5---151------1.12 mi-------4:25-----8.4 %
Total-----140-----14.59 mi------52:44---100.0 %

Surprised that the average HR was as high as 142 for over 40 minutes, the 12 sprints only added up to 4:25 (22 seconds each?). Should we be looking for 30 seconds at peak HR or will HR always lag the effort by a fixed amount? Am I working too hard between sprints (doesn't feel like it) or is the generally-elevated pulse to be expected? Would I be better able to get to 160 HR (max) if I rested better between intervals? Is it necessary, or should I stick to 85 - 90%?

I am supposed to be the 'expert' here but I don't honestly know - I shall carry on with the experiment and see what happens when I race parkrun again on Saturday...

Edit: sorry about the formatting, I have tried to remove the tabs and replace with spaces but still everything gets crunched up once submitted...
Trying again with hyphens... Still not perfect, type post in Courier non-proportional font but get proportionally-spaced text in actual post - is there an easy way around this @Moogie?