Hiit

[Hoping2BThinAgain]

Does anyone here do HIIT?
I plan on starting doing these 3-4 times a week as follow:

Start with this beginner protocol:

Warm-up for 5-minutes.

Work for 30 seconds at an 8/10 level of intensity.

Follow that with "active rest" for 90 seconds at a 3/10 level of intensity.

Repeat for 3-8 intervals.

Finish with 15 minutes of traditional cardio for "transition" and cool-down.

As you become accustomed to intervals, progress to the experienced protocol:

Warm-up for 5-10 minutes.

Work at a 9/10 level of intensity for 30 seconds.

Follow that with "active rest" for 60 seconds at a 3/10 level of intensity.
Repeat for 4-10 intervals.

Finish with 5 minutes of low intensity exercise for a cool-down.

____________

Anyone?

 

[summer123]

I don't know if I have the answers as I tend to tailor things to what I am able to do on the day. Sometimes I just seem to have more energy on some days then other days for little if any reason at all. I do also go via my heart rate and speed rather then percieved energy level which I think seems how your working it. Neither are wrong its just dependant on how you work.

On the eliptical machine I move at 120-130 rpm at level 11 out of 25 for 1-2 mins, get my heart rate to a steady level (this varies on how energetic I am feeling, I can go at the same speed, same level and get two different heart rates depending on my energy levels on the day) can be anything from 120-150bpm.
Then I wack up my speed to 180-220 rpm for 20-40 seconds. I can watch my heart rate rise but to be honest am so focused on trying to move faster I don't keep tabs. I try to put in as close to 100% as possible.
Then I slow right back down to 120bpm for 1-3 mins or until my heart rate is lower then 145bpm. This part is when I see my heart rate rise at first to anything from 160 when tierd around 188bmp (when repeated the above for a few times and when I have the energy levels).

I aim to repeat the last two steps at least 10 times but basicly I am on the machine for 20 to 30 mins a time so sometimes do more then 10. When I am near the end I can see my heart rate isn't able to get as high again, its like I'm worn out. (Though I find if I go do something else with a more regular heart rate, I can go back again and get a handful more repetitions out of myself!)

Other ideas for this could be on the bike, same level but different speeds. I 70-85rpm then wack up to 120rpm then back again.
Treadmill: walk 6.5km/h for 1 min 10% gradient then run 10km/h 10% gradient for 40 seconds- this kills but definetly gets my heart rate up, I can only do 10-15 mins of this at the moment!


I'm sure there are many other things to try and this will depend very much on what you are able to do, your past experience, stamina level and energy level on the day will all define what you are able to do, no doubt I have said some very basic stuff and could even be wrong so please wait to hear from others before thinking I have the right end of the stick- my plan is all just tried and tested stuff, it probably varies from the regular HIIT too much.

Do you have a gym fitness instructor you can talk to or see if you can get a personal training session if you have the money, get some personalised advice and someone to give you more hands on instruction could also be a great help. Never be too afraid to ask for help from the gym instructors, your membership price includes their help and advice.

 

[hanknicholson]

Seems like a good approach. It's not really 'officially' HIIT in the sense that the 'rest' intervals are longer than the work intervals, but it's definitely a good way to start. If you really put in that intensity in the work intervals, you'll be exhausted and gasping for air anyway

But anyway, looks good to me.

What exercise are you going to do this with?

 

[Hoping2BThinAgain]

Seems like a good approach. It's not really 'officially' HIIT in the sense that the 'rest' intervals are longer than the work intervals, but it's definitely a good way to start. If you really put in that intensity in the work intervals, you'll be exhausted and gasping for air anyway

But anyway, looks good to me.

What exercise are you going to do this with?

I plan to do resistance training.
What are you doing?