The FastDay Forum

Juliana.Rivers wrote:
That video looks great. that will cover the aerobic side of thing. do you have any ideas for your strength/resistance training?

I have another video - http://www.youtube.com/watch?v=KLEQmvncMp0

It has 2 strength training exercises 6 times a week - 4 sets of 14rep. Will that work?

Thanks for the add!!

(I've never quoted before - hope I'm doing it correctly!)

@Juliana.Rivers you are absolutely right Dr M does refer to it as HIT.
I did a really intense 10 min session this morning (that was all the time I had today) 6 spikes of 40sec at level 14 (the maximum the machine goes to is 16. Tomorrow I'll wear the Heart Rate monitor band.
I think I'd like my goal for this to be a reduction in my body fat %, does that sound reasonable?

I just bought the book this afternoon. I'll be back when I've read it!

Isis wrote: I've just received the book & starting to read it so don't know if I am too old at 67? Should I see my GP first?

Hi Isis. I'm also 67 and have been doing a version of HIT for a year now. Check with your GP and start gently. There are no "set" speeds or even timings, just do what you can. I want to learn more about it so I can use it in other forms of exercise.
Good luck

Hi, not sure if I'm eligible to join, so let me know if what I'm doing or planning to do is ok please

For the past few weeks I've been doing the 7 minute workout iphone app https://itunes.apple.com/gb/app/7-minut ... 70305?mt=8 a few times a week. I usually do one or two repetitions of it at a time.

Today I decided to do it but adding two minutes dr mm style at the beginning, middle and end of the session. That gave me a total hiit workout of twenty minutes.

I'm absolutely shattered and think I might be very achy tomorrow! I plan to do this three times a week and take it easy with my fitbit step goals on those days.

I have followed lots of the links posted here thank you and I also listened to the good dr on the Richard bacon podcast for 5live and also the diane rehm podcast too.

Anyway good luck to all those starting and hopefully I can join in with you too

I had my first go at "Hiit" on the treadmill today. I didn't go all out as I am still getting use to running on the thing. I know you would all find it hilarious but im not keen to fly off the back end of it haha.

I started out on incline of 10 and speed of 4km/h for a few minutes then ran for 30 secs at the same incline but 10km/h then back to 4km/h for 1 min 30 sec - repeated 3 times then cooled down.

I felt I could go quite a bit faster and will prob increase the incline slightly too but was happy with what I accomplished for a first go. Over the coming weeks I will increase both incline and speed slightly each time.

SianS wrote: @Juliana.Rivers you are absolutely right Dr M does refer to it as HIT.
I did a really intense 10 min session this morning (that was all the time I had today) 6 spikes of 40sec at level 14 (the maximum the machine goes to is 16. Tomorrow I'll wear the Heart Rate monitor band.
I think I'd like my goal for this to be a reduction in my body fat %, does that sound reasonable?

SianS .. yes sounds like a plan!

HIT too is probably a bit easier to say than HIIT if that makes sense

TBrewerton wrote: I had my first go at "Hiit" on the treadmill today. I didn't go all out as I am still getting use to running on the thing. I know you would all find it hilarious but im not keen to fly off the back end of it haha.

I started out on incline of 10 and speed of 4km/h for a few minutes then ran for 30 secs at the same incline but 10km/h then back to 4km/h for 1 min 30 sec - repeated 3 times then cooled down.

I felt I could go quite a bit faster and will prob increase the incline slightly too but was happy with what I accomplished for a first go. Over the coming weeks I will increase both incline and speed slightly each time.

Keep up the good work. I definitely couldnt run on my treadmill when it was in the house. i though i would fall too. would never do it at the gym either. i did really fast walking and always on an incline.


i guess our goals in this club can be twofold

- the method.. e.g. running at a particular include for nn minutes. though unlike standard exercise we shouldnt be extendig the time e.g on the treadmill otherwise its not HIT
- the result (body fat/waistline and others mentioned here)

its an area we just dont focus on weight loss. good news that just happen if we are doing this all with 5:2 intermittent fasting, whatever variation one chooses.

so glad i started this club.. kind of the missing piece in the puzzle as it means we have both food intake and activity as part of our overall strategy to get healthy fit, and slim

jmousey wrote: me please Julianna - you are inspiring with your clubs I have to say.

absolutely @jmousey Member 21


whats your plan with HIT activity.

and thank you for your comment. not sure where it came from but does feel good that maybe i can inspire others to follow IF well and also now, get moving.

Isis wrote: Julie thank you for your advice. I hate gyms but I will get some medical guidance because I am currently seeing a physiotherapist about my shoulder but my next appointment is in a fortnight. I hope that I may be able to do HIT at home but I'm still reading the book.

Juliana thank you for giving me a number to join in, at this rate I will run out of room in my signature with all my "joinings"
As mentioned there won't be feedback from me until I have spoken with my physio, she is in her twenties & I think she thinks I'm an old crock so that conversation will be interesting!
Good luck everyone!

All the best for your plans

know what you mean about the signature..

calling @Moogie... can you increase the number of characters by 100. i think its set to 425. most people wont use it dont worry but signatures can be so powerful. it reminds me what my goals are and sometimes other peoples goals inspire.

what do you think?

mkmacphee wrote:

Juliana.Rivers wrote:
That video looks great. that will cover the aerobic side of thing. do you have any ideas for your strength/resistance training?

I have another video - http://www.youtube.com/watch?v=KLEQmvncMp0

It has 2 strength training exercises 6 times a week - 4 sets of 14rep. Will that work?

Thanks for the add!!

(I've never quoted before - hope I'm doing it correctly!)

the quote worked great

thanks for the 2nd video.. love it.

i think variation in exercise can be good till one gets the right "set" that works. so much to learn about all of this exercise stuff. and i thought intermittent fasting was complex!

StowgateResident wrote: I just bought the book this afternoon. I'll be back when I've read it!

looking forward to it @StowgateResident

Umleila wrote: Hi, not sure if I'm eligible to join, so let me know if what I'm doing or planning to do is ok please

For the past few weeks I've been doing the 7 minute workout iphone app https://itunes.apple.com/gb/app/7-minut ... 70305?mt=8 a few times a week. I usually do one or two repetitions of it at a time.

Today I decided to do it but adding two minutes dr mm style at the beginning, middle and end of the session. That gave me a total hiit workout of twenty minutes.

I'm absolutely shattered and think I might be very achy tomorrow! I plan to do this three times a week and take it easy with my fitbit step goals on those days.

I have followed lots of the links posted here thank you and I also listened to the good dr on the Richard bacon podcast for 5live and also the diane rehm podcast too.

Anyway good luck to all those starting and hopefully I can join in with you too

I cant see why not... your are member 23 @umleila I think theres a different way to exercise for all of us. at the moment all im doing is the resistance band and my arms are feeling which is a good thing i think. gotta start the aerobic thing and just working out what to do

the 3 day a week plan you have plus with your fitbit too in hand you are definitely set!

garnet25 wrote:

Isis wrote: I've just received the book & starting to read it so don't know if I am too old at 67? Should I see my GP first?

Hi Isis. I'm also 67 and have been doing a version of HIT for a year now. Check with your GP and start gently. There are no "set" speeds or even timings, just do what you can. I want to learn more about it so I can use it in other forms of exercise.
Good luck

Thanks @garnet25 the video clip said just 40 seconds for aerobic and 60 seconds for aerobic. .welll he didnt say 60 he said bursts of 30 so im assuming at least 2.

for me it seems too short

anybody here in the HIT CLUB.. can that be right.. just 40 seconds and 60 seconds 3 times a week?

What is everyone here planning in terms of monitoring what you are doing for your high intensity training? and so that you can check back that you have indeed done those sets 3 times in the past week, etc.

- a notebook
- phone app
- spreadsheet
- nothing .. just a mental note

im thinking of extending my little note on the fridge where i religiously record my weight for the world to see. and i use libra app and progress tracker here to add to the notation.

not sure with this HIT stuff whats the best thing

please share.