HIIT on treadmill. I sprint at 11.5 for 45 seconds, how long should I...

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    Jul 05, 2010 3:47 AM GMT
    walk (recover) before getting back up to 11.5. 90sec 25sec???
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    Jul 05, 2010 3:52 AM GMT
    My HIIT (from my workout program from Cellucor):

    3 Minutes: Warm up This level should be with a slight resistance at a “normal pace” no exertion required, low incline...
    From the warm up period, you will now begin the HIIT cardio session
    2 Minute: High incline, high speed (11): This should be difficult.
    2 minutes: 50% speed -Medium Incline- this should allow you to catch your breath a little.
    2 Minutes: High speed, No incline, Again this should be difficult.
    3 Minutes: High Incline; Slow speed (4)
    1 Minute: No incline, and an all out sprint.. (14)
    2 Minutes: Highest Incline and slow speed
    5 Minutes: medium Incline, Medium speed-This is a cool down.
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    Jul 05, 2010 3:54 AM GMT
    zarin saidMy HIIT (from my workout program from Cellucor):

    3 Minutes: Warm up This level should be with a slight resistance at a “normal pace” no exertion required, low incline...
    From the warm up period, you will now begin the HIIT cardio session
    2 Minute: High incline, high speed (11): This should be difficult.
    2 minutes: 50% speed -Medium Incline- this should allow you to catch your breath a little.
    2 Minutes: High speed, No incline, Again this should be difficult.
    3 Minutes: High Incline; Slow speed (4)
    1 Minute: No incline, and an all out sprint.. (14)
    2 Minutes: Highest Incline and slow speed
    5 Minutes: medium Incline, Medium speed-This is a cool down.


    what kind of improvements have you seen from this one?
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    Jul 05, 2010 3:55 AM GMT
    Down 3% BF in two weeks . . .

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    Jul 05, 2010 3:56 AM GMT
    Ha. Guess I shouldn't abbreviate bf=body fat.

    Also on a restricted carbo diet (so, not no carbs, just restricted) and supps.
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    Jul 05, 2010 3:57 AM GMT
    zarin saidMy HIIT (from my workout program from Cellucor):

    3 Minutes: Warm up This level should be with a slight resistance at a “normal pace” no exertion required, low incline...
    From the warm up period, you will now begin the HIIT cardio session
    2 Minute: High incline, high speed (11): This should be difficult.
    2 minutes: 50% speed -Medium Incline- this should allow you to catch your breath a little.
    2 Minutes: High speed, No incline, Again this should be difficult.
    3 Minutes: High Incline; Slow speed (4)
    1 Minute: No incline, and an all out sprint.. (14)
    2 Minutes: Highest Incline and slow speed
    5 Minutes: medium Incline, Medium speed-This is a cool down.


    I thought you should be doing your max to point were 45 seconds is all you can do..
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    Jul 05, 2010 4:34 AM GMT
    This workout came from a nutritionist, who also came up with my meal plan. So, I'm not sure as to what the most current research says, but so far, it's working for me!
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    Jul 05, 2010 5:11 AM GMT
    I am just starting to do HIIT on the elliptical. I have always had trouble breathing when "running" in any way. So I can only go at an avg of 280 strides per minute for 30 seconds right now. I do 5 initervals of 30 second every 5 minutes over 30 minutes. But it really charges my body.
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    Jul 05, 2010 5:18 AM GMT
    Mines (i do it 2 times a week....mix it up with elliptical one day and 2 days of just regular running...7.1-7.2 speed 2 miles)

    6 cycle routine...3min per cycle

    Min 1: 3.5-3.6 speed
    Min 2: 4.7-4.8 speed
    Min 3: 8.8-8.9 speed

    Results...well, not looking for 6-pack abs or definition or anything like that, but it has caused me to be able to run farther and faster on my usual running days, and my resting heart rate is lower than it was before....and even within the cycles, i find that i can up the speed a little towards the middle. For me, that's progress.

    Gauge your recovery time based on your heart rate...get it to as close to 60 percent of max heart rate as possible and resume..it should take less than or about a minute.