HIIT tips?

  • kencarson

    Posts: 224

    Dec 11, 2012 1:34 PM GMT
    Hey realjockers!

    I started doing HIIT (High Intensity Interval Training) on the treadmill last month, and I have seen some results. I just want to make sure I'm doing it right, or if I could be doing it better, so let me lay out what I'm doing.

    I got for 20 minutes

    A 5 minute warm up of-
    2 mins @ 4mph
    2 mins @ 6mph
    1 min @ 4mph

    the next 10 minutes I go back and forth between
    1 min @ 9mph
    1 min @ 6mph

    Then a 5 minute cool down of
    1 min @ 4mph
    2 mins @ 6mph
    2 mins at 4mph

    Is that pretty good. It definitely gets me sweating!

    Also, when it starts getting easier, any suggestions on how should I up it to make it more challenging?

    Thanks guys!

    Jock on!
  • kencarson

    Posts: 224

    Dec 18, 2012 1:46 PM GMT
    Anyone?
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    Dec 29, 2012 4:01 AM GMT
    im no expert, but i wikipedia'd HIIT, and found a bunch of info, and links...

    i think its the best kind of training to do, i do the insanity workouts, and really like it!
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    Dec 29, 2012 4:04 AM GMT
    Hard to say because everyone is different. Do you have a heart rate monitor?
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    Dec 29, 2012 8:27 PM GMT
    I'm not a runner, but do a lot of interval based training on the bike. If that routine starts to get easy, you can perhaps shorten your recovery time. So you can do 1 minute @ 9mph and then maybe 45 seconds @ 6mph or something. Or change it up a bit and do 2 minutes at 9mph and 1 minute @ 6mph.

    It's going to be different for everyone but the general rule of thumb for HIIT is to not necessarily go all out at max effort, but to have a difficult but controlled workout with short periods of rest. Warm-up and cool-down are really important, so maybe you can increase the time for those, and decrease your sprint/recovery times and stagger them out. So something like this (I'm adjusting the times from a bike to running, so bear with me. Feel free to make adjustments, but the ratio should be the same):

    *10 minute warm-up
    *Repeated 3 times
    --15 second sprint, 15 second recovery
    --30 second sprint, 30 second recovery
    --90 second sprint, 90 second recovery
    *10 minute cool-down

    Something like that should kick your butt after you're done.
  • gwuinsf

    Posts: 525

    Dec 31, 2012 3:39 AM GMT
    HIIT is totally subjective and there's no right or wrong way of doing it. IMO though, you're not going as all out as you can.

    If 9MPH for 1 min is your "sprint", then I don't think you are going fast enough. For HIIT you should be pushing your sprint and if you can go all out for 1 min then either you're super conditioned or your not going fast enough. If you're just starting HIIT, I would suggest finding an interval of 30 sec sprint and 90 sec of "rest". And then shrink your rest time instead of elongating your sprint time.

    Your goal is to push yourself as hard as you can for that sprint interval. For me I'd have a really hard time doing my max sprint for a minute and then repeating that 4-5 times.

    I would suggest doing a 30sec/90sec split and pushing that treadmill up as high as you can go for 30 sec.
  • kencarson

    Posts: 224

    Jan 06, 2013 4:18 PM GMT
    gwuinsf saidHIIT is totally subjective and there's no right or wrong way of doing it. IMO though, you're not going as all out as you can.

    If 9MPH for 1 min is your "sprint", then I don't think you are going fast enough. For HIIT you should be pushing your sprint and if you can go all out for 1 min then either you're super conditioned or your not going fast enough. If you're just starting HIIT, I would suggest finding an interval of 30 sec sprint and 90 sec of "rest". And then shrink your rest time instead of elongating your sprint time.

    Your goal is to push yourself as hard as you can for that sprint interval. For me I'd have a really hard time doing my max sprint for a minute and then repeating that 4-5 times.

    I would suggest doing a 30sec/90sec split and pushing that treadmill up as high as you can go for 30 sec.


    Thanks!