High Intensity Interval Training

Discussion in 'Fitness & Nutrition' started by convolutedmind, Mar 25, 2009.

Thread Status:
Not open for further replies.
  1. convolutedmind

    convolutedmind Great minds discuss ideas. Average minds discuss e

    Joined:
    Jun 14, 2006
    Messages:
    5,140
    Likes Received:
    0
    I started doing HIIT last week but I've been seeing conflicting advice on what to aim for when doing it.

    Should I be concentrating on my heart rate?
    Usually I go out all for 30 seconds and my HR goes up to about 90% max. After that I cool down and wait until my HR drops down to 75% then go again.


    Should I be paying more attention to my HR than maintaining the 1:2 ratio of sprint/jog?
    I've noticed that it sometimes takes longer than 60 seconds to get my HR down.
     
  2. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot
    You should be increasing your intensity with each interval.

    Your heart rate is definitely important to be keeping track of during that time.

    30 isn't always enough time, especially when you're pushing close to your max on your interval. Give yourself up to 1:15 if you need to. You should be able to get back down to 75-80% by then.
     
  3. BobG

    BobG Fuchs.

    Joined:
    Apr 7, 2001
    Messages:
    5,953
    Likes Received:
    0
    Location:
    Stealing your internetz
    To clarify, you're saying use your heart rate as an interval guide more so than the time?
     
  4. The Grid

    The Grid OT Supporter

    Joined:
    May 23, 2007
    Messages:
    3,978
    Likes Received:
    0
    warm up 5 mins
    then sprint 10-15 seconds (start at 10, then pyramid up to 15 then back to 10 at end) all out, leave nothing behind, walk/jog for 45-50 seconds (make it 1 minute per interval)
    repeat 8-15 times depending on your shape
    cool down 5-15 mins
     
  5. Zaffir

    Zaffir OT Supporter

    Joined:
    Mar 9, 2003
    Messages:
    38,275
    Likes Received:
    0
    Location:
    Seattle
    is there a consensus on whether HIIT is harmful to muscle retention, or does it not matter?
     
  6. RollinDollos

    RollinDollos Guest

    The actual proper way to do HIIT is to keep your heart rate around 65-75% of your max. As soon as you hit above 75% you would go back to your resting state.

    So yes using a heart rate monitor would be the best possible way but its way easier to just select set times before hand. It gets annoying having to look at your tricep every 30 seconds especially when you are tired.
     
  7. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot
    exactly, because each person has a different recovery period.
     
  8. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot
    and to add - you'll find that as your endurance increases, your recovery time will decrease.

    various factors can effect this as well, such as dehydration or illness. Even a cold can cause you to have a higher recovery time.

    One thing i would recommend is to work on your breating. taking Big breaths through the nose, and exhale through the mouth...slowly, controlled and relaxed - and you're sure to bring it down quicker.
     
  9. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-2.html

     
Thread Status:
Not open for further replies.

Share This Page