Is HIIT Safe?
- Thread starter HIIT4life
- Start date
Is HIIT Safe? - It depends how clever you are and how well you listen to your body. The only long term negative effects would come from over training and bad form.
Short term we are talking about heart attacks, and passing out. both of which can be avoided with basic listening skills and sensible diet.
You wouldnt advise a 90year old smoker to get up 1st thing and do an intense 20min HIIT session without eatting breakfast. You just gotta be carefull and find your limits slowly by building up the intensity.
Short term we are talking about heart attacks, and passing out. both of which can be avoided with basic listening skills and sensible diet.
You wouldnt advise a 90year old smoker to get up 1st thing and do an intense 20min HIIT session without eatting breakfast. You just gotta be carefull and find your limits slowly by building up the intensity.
I cannot even get above 150 with HIIT. I try, but it doesnt work. I take my pulse a few seconds after I am done with HIIT with my stop watch. Mine is usually around 140-150. I dont know how people can get 160 and above. It's really hard. I tried that, it doesnt work. is 140-150 a good thing or bad thing? sometimes even after 1 minute or so my HR goes between 120-130. I recover easily, so maybe right after I am done I should do my HR instead of a few seconds. BTW I take my pulse for 15 seconds, and then I add a 1 in front of it to determine my HR
It applys to everyone. Thats my point. - take it slow and push yourself a little more each time. If you hadnt taken such a leap you wouldnt have been light headed at 191, you will be able to get there, just not yet.
when I'm at school only - I do like 20 seconds walking, 10 seconds 25% jog, 10 seconds 50% jog, 10 seconds 75% jog, 10 seconds sprint all out..and repeat for about a mile and then I do stairs (jog the straight a-ways, sprint up the stairs) for 10 minutes and then with my soccer ball on the grass 45-50 second jog and then 10-15 second sprint with the soccer ball for 10 minutes.
Training for soccer - sprints do not last that long and its a mixture of jogging, walking, and sprinting
Training for soccer - sprints do not last that long and its a mixture of jogging, walking, and sprinting
Why would you decrease sprint speeds? It's HIGH INTENSITY INTERVAL TRAINING.
I am worried about my HR going past 170. I CAN do that, but is it safe? What is the upper limit HR for a 24 year old male?
Your problem is that you're trying to sprint for a minute: physiologically, that's impossible. The sprint period should be no more than 15, *possibly* 20 seconds in general (and can be as low as 10 seconds if you're truly pushing yourself) if you're attempting true HIIT, with another 30-60 seconds in recovery, depending on your conditioning. 10-15 cycles are all you should be able to accomplish before you're spent if you're doing it "correctly."
Correct me if I'm wrong, but this looks like the answer to that mystery. Why would your beats per minute reliably equal itself divided by four plus a hundred? Just multiply the quarter minute pulse by four. If you're getting 140-150 by the method you described, then you would get 160-200 by doing it properly. I'm no health expert but I do know my algebra.
Another thing that's relevant here is that HIIT is definitely not safe for people who aren't experienced runners. I think that needs to be made more clear on this site. The HIIT program listed in the sticky for "beginners" is not for people who aren't used to running. It's specifically for experienced runners new to HIIT. I seriously injured my leg because I didn't know that.
What do you mean experienced runners? I'm not a track athlete and was new to HIIT and I've never had any problems with it. I'm routinely switching between different HIIT templates and I've made my own to push myself or draw back a little on certain days and I've never had any issues.
If you've never ran before or haven't ran in years then maybe you might want to get some regular pace cardio done before you start doing HIIT, but I think for most individuals HIIT shouldn't be a problem. Besides you don't necessarily have to follow a certain scheme, just the general pattern is the idea, don't push yourself to the point that you will injure yourself.
If you've never ran before or haven't ran in years then maybe you might want to get some regular pace cardio done before you start doing HIIT, but I think for most individuals HIIT shouldn't be a problem. Besides you don't necessarily have to follow a certain scheme, just the general pattern is the idea, don't push yourself to the point that you will injure yourself.
I feel the best time is based off of the study of Dr. Tabata. If you havent read the article/thread here it is.
In the study, the group of athletes did 6-8 intervals of 20 sec FULL OUT pedaling as well as 10 second resting. Similiar to what I did today, I prefer a FULL OUT sprint along with a 10 second medium jog. You realize that your done because by the 8th interval, you sprint as fast as you started jogging in the 1st one (roughly).
If you have ever had a heart disease (even though I have one, I still break my limits), it is not really recommended. If you have high cholesterol, ever been a serious smoker or have ever experienced a heart attack, see a doctor and ask about it. Also, if you are considered obese (25% for men and 30% for women), it is recommended that you do not participate in this until you drop your weight through regular cardio and weight lifting. See your doctor before participating in it, unless your like me and feel your in good enough condition to do HIIT.
In the study, the group of athletes did 6-8 intervals of 20 sec FULL OUT pedaling as well as 10 second resting. Similiar to what I did today, I prefer a FULL OUT sprint along with a 10 second medium jog. You realize that your done because by the 8th interval, you sprint as fast as you started jogging in the 1st one (roughly).
If you have ever had a heart disease (even though I have one, I still break my limits), it is not really recommended. If you have high cholesterol, ever been a serious smoker or have ever experienced a heart attack, see a doctor and ask about it. Also, if you are considered obese (25% for men and 30% for women), it is recommended that you do not participate in this until you drop your weight through regular cardio and weight lifting. See your doctor before participating in it, unless your like me and feel your in good enough condition to do HIIT.
As far as heart rate goes. I am 37 years old and get my heart rate up to 170-175 on the sprint portion. I'm not dead yet!
Seriously, if you are concerned about heart rate, get a decent heart rate monitor with the band around your chest (ala Polar). estimating your pulse accurately while sprinting/jogging is impossible.
Seriously, if you are concerned about heart rate, get a decent heart rate monitor with the band around your chest (ala Polar). estimating your pulse accurately while sprinting/jogging is impossible.