HIIT - Maximum Heart Rate question...

J

JoeM

0
I've been doing timed HIIT for about 5 weeks now 2-4 times a week alternating between the Elliptical, Spin, and Recumbent Bikes. My current routine involves 5 minute warm up, 30 second speed burst with 90 second slow down (8 times), followed by a 3-5 minute cool down.

I also just bought a Timex Ironman heartrate monitor with chest strap that I've been using for the past week or two. I would like to start performing my intervals based on my heart rate rather than time.

Here are my current vitals (28 years old):

Resting Heart Rate: 60bpm
Target Heart Rate: 140bpm (60% of MHR using Karvonen formula)
92% of Maximum Heart Rate: 182bpm (MHR is 192bpm)

What I've noticed is that when I do a 30 second speed burst, I don't reach the 179-182 mark (90-92%) until the very end. It even keeps going up a few points for a second or two after I finish my speed burst. I then wait for about 1.5 - 2 minutes until my heart rate is back to 140, and then I do another burst.

My question is, should I just be reaching the 90-92% mark at the end of my high intensity interval, or should I be reaching 92% and then trying to maintain it for a specific amount of time (to maximize my HIIT efforts)?

Everything I've read about HIIT says that you should be maintaining 90% during the high intensity intervals for 30 seconds to a minute, but for me it takes about 30 seconds just for me to reach 92% when starting from 140bpm.

Hopefully this makes sense to everyone. Please let me know if there is something I'm missing or if there's a better way I should be doing HIIT with a heart rate monitor...

Thanks
 
The point of the high intensity intervals in HIIT training is to pretty much get your heart rate up to and then keep it at the 92% until it is almost not possible to keep going. You should be completely exhausted at the end of your speed burst. If you are finding that it is taking you too long to get up there, then why not drop back to a higher heart rate during your recovery, say 70% rather than 60%.
Also, if you want to get ur heart rate sky high quickly you could try plyometric exercises instead of the machines. Try tuck jumps continuously for 30-60 seconds and ur heart rate will be screaming. You can also do plie jacks, air jacks, burpies with a jump at the top, mountain climbers with knees to elbow, lunge hops etc.
 
I agree with the previous post about trying other avenues besides machines. I also feel that a heart rate monitor is a tool NOT a guide. Basically, the 220-your age formula was developed by two doctors who were trying to give a heart patient some sort of guideline for working out. Somehow the fitness world took it as gospil and ran with it! Honestly, if I worked out using those numbers as a guide, I would be gypping myself of a great workout. For example, when I do a spin class (even as an instructor - where I am talking and may not be pushing myself as hard as if I were taking the class) - there are times I can get my heartrate in to the 180s - my average rate for a ride is in the 160s. If I strictly used the heart rate monitor as a guide, 180 would be OVER my calclulated MAXIMUM heart rate and 160 would be my calculated 90%. If I played by the numbers, it wouldn't be much of a workout for me.

I think HIIT is a GREAT workout medium, the key is to keep your heartrate elevated for at least 30 minutes (this needs to be cumulative, not necessary consecutive - so just because you are working out for 30 minutes, does not mean your heartrate is elevated for that long). Work as hard as you possibly can for a given time, and recover briefly. Try playing with the timing -- 15 seconds of all out and only 45 seconds recovery -- 30:30 -- 10:50 - figure out what works best for you. I think 1.5-2 minutes is too long to recover - unless that is TRULY what you need to go again.

If you are determined to use your heartrate monitor, I say set your OWN guidelines. Take your heartrate before you start, go for a walk and as you become a little breathless note that rate, walk a little faster and as you progress take that rate, go to a jog, go to a ful out run, go to breathless, etc.....use those numbers instead of the one some computer sets for you. After working out for a while, try the "test" again, and see if your numbers change? Chances are, as your heart becomes healthier, your numbers will increase.

Good luck!
 
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