My HIIT routine - Is it right? Or wrong..

M

mikuchan

0
Hi guys!

I love doing the HIIT, right after weightlifting.

this is usually what I do:

5 mins : warmup, usually 5 mph 0% elevation on thread mill

1 minute 9.5 mph, 0% elevation
1 minute rest at 4mph
1 minute 9.5 mph, 20% elevation
1 minute rest at 4mph 20% elevation
1 minute 9.5 mph, 40% elevation
1 minute rest at 4mph 40% elevation
1 minute 9.5 mph, 50% elevation
1 minute rest at 4mph 50% elevation
1 minute 9.5 mph, 60% elevation
1 minute rest at 4mph 60% elevation
1 minute 9.5 mph, 80% elevation
1 minute rest at 4mph 80% elevation
1 minute 9.5 mph, 100% elevation

then I will stay on the threadmill until I have recuperated.


Is there anything I should change? And as I go on, what should I increase ? Speed or incline? Maybe start with a 40% or 50% incline and go up? Or start at 10mph. Should I maybe change the 1 min for a 1min 30 secs?

Maybe I should tell you that right now, when I finish the 100% elevation minute run, it's about everything I can give. At that moment, I am too tired to continue.

Thank you so much for your help!
 
:action11:
 
I'm guessing the reason you've had no replies because this post makes no sense.

Right and wrong are relative terms. Is what you are doing right or wrong relative to what end (goal)?

Basically, until you explain what it is you're training for, your question does this to the head of anyone utilizing a rational thought process: http://i36.tinypic.com/b8wwns.jpg
 
Sounds about right. There are lots of different methods for HIIT and this is one of them. The idea is to tire and rest in short intervals...so as long as you are doing that, you are good to go.

I completely understood your question. I am sure your overall aim/goal is weight loss and/or general fitness. There are some people who like to find negatives in whatever others say.
 
There's not really any negatives in Focus's post. All he was asking what the primary goal is to the OP. Maybe it isn't weight loss, maybe it's cardio health, or sprinting...who knows. Obivously he's running at 9.5 mph so he's definitely not out of shape. And if you've been on here long enough, UPS, Focus is just honest.

The OPs goals will play into effect on how we should answer. It's going to effect work/rest ratios, what kind of work (should he increase incline or speed, or both). I'd condsider myself somewhat knowledgeable on the subject but I will presume to know what his goals are.

so to the question.....What are your goals for HIIT? How long have you been doing HIIT?
 
Thank you for your nice answers. English is my 4th language so, not using it much in my everyday life, I often get confused and have problem getting my idea across once I use it on the net. Sorry about that!

My goal is fat loss, weight loss.
I have been doing it for a month.

Thank you again!
 
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mikuchan said:
Thank you for your nice answers. English is my 4th language so, not using it much in my everyday life, I often get confused and have problem getting my idea across once I use it on the net. Sorry about that!

My goal is fat loss, weight loss.
I have been doing it for a month.

Thank you again!
Click to expand...

Haha, don't apologize. :) It has nothing to do with your English - that's better than half these clowns, and they're all native speakers! You just left out some detail, and that happens to the best of us, a lot of the time.

Okay, so your goal is fat loss. In that case I would say that while what you're doing isn't "HIIT" in the strictest sense of the word, interval training is probably better anyway, as true HIIT is aimed almost exclusively at increasing one's absolute cardiovascular fitness, whereas you are wanting to also burn up some calories, which interval training is probably better for (due to it being significantly superior in terms of total volume of exercise while being only slightly inferior in terms of intensity).

From the above it follows, and I would recommend, that you should, before increasing speed or incline (which are otherwise the right choices, by the way, yes), add some intervals into your current routine.

Week 1:

Everything the same, but new interval is inserted.

1 minute 9.5 mph, 0% elevation
1 minute rest at 4mph 0% elevation
+1 minute 9.5 mph, 10% elevation
+1 minute rest at 4mph 10% elevation
1 minute 9.5 mph, 20% elevation
1 minute rest at 4mph 20% elevation

Week 2:

Everything is the same as Week 1, except another new interval is inserted.

Add 1 minute 9.5 mph, 20% elevation
1 minute rest at 4mph 20% elevation
+1 minute 9.5 mph, 30% elevation
+1 minute rest at 4mph 30% elevation
1 minute 9.5 mph, 40% elevation
1 minute rest at 4mph 40% elevation

And keep going like that, until Week 4, where your routine looks like this:

1 minute 9.5 mph, 0% elevation
1 minute rest at 4mph
(Added in Week 1)1 minute 9.5 mph, 10% elevation
(Added in Week 1)1 minute rest at 4mph 10% elevation
1 minute 9.5 mph, 20% elevation
1 minute rest at 4mph 20% elevation
(Added in Week 2)1 minute 9.5 mph, 30% elevation
(Added in Week 2)1 minute rest at 4mph 30% elevation
1 minute 9.5 mph, 40% elevation
1 minute rest at 4mph 40% elevation
1 minute 9.5 mph, 50% elevation
1 minute rest at 4mph 50% elevation
1 minute 9.5 mph, 60% elevation
1 minute rest at 4mph 60% elevation
(Added in Week 3)1 minute 9.5 mph, 70% elevation
(Added in Week 3)1 minute rest at 4mph 70% elevation
1 minute 9.5 mph, 80% elevation
1 minute rest at 4mph 80% elevation
(Added in Week 4)1 minute 9.5 mph, 90% elevation
(Added in Week 4)1 minute rest at 4mph 90% elevation
1 minute 9.5 mph, 100% elevation
Click to expand...

After that, try increasing speed by 5% each week, until you can't anymore. Then try mixing it up a bit by making the changes in elevation less of a linear progression (more random). Like, Interval 1 - 50%, Interval 2 - 10%, Interval 3 - 70%, Interval 4 - 40%, Interval 5 - 0%, Interval 6 - 20%, Interval 7 - 100%, Interval 8 - 30%, Interval 9 - 60%, Interval 10 - 90%, Interval 11 - 80%. Then try to increase speed again! And so on.
 
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Thank you so, so much! Thank you for taking the time to answer. I will definetly put that into practice.
 
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