Hiit

[keliska]

hi girls,
I don't understant much how can I use HIIT. I useing trademill or stepper can you me please writte some examples, intervals what have I use. I have read somewhere some examples...30 sec jogging, then 30 sec sprint....how can I know which intensity I'm..what Heart rate I'm sprtint or jogging.

Writte me please some examples.

 

[MandieG]

This is what I've been doing.....

Walk for 2 min jog for 3 walk for 2 jog for 3 etc......that's the treadmill...

The starimaster at my gym has a HIIT program...it's called rolling hills....works really good....thos are the two I use HIIT on....

But basically the intervals depend on you and your body...I can't jog for a full 30 minutes so that's why I walk/jog

 

[keliska]

jogg...wht do you exact mean??how much HR is it?? on trademill?? its. at 4mph or 5mph or 6mph what incline???please answer

 

[MandieG]

I'm not sure what the mph are, but when I walk it's at 5.5 km/h then when I jog it's 7.5-7.8 km/h I put it at a 1% incline when walking and 1.5% when jogging....

 

[FigureSkater]

If I'm doing HIIT, I will do intervals of 8.5mph for running (1 min) and 4mph for walking (30 sec).

Normally I do an interval routine that builds in 4 minute chunks...so after warming up (at 6mph), I'll do 1 minute at 6.5, 1 at 7mph, 1 at 7.5mph and 1 at 8mph. I then drop back down to 6.5mph and repeat the whole cycle 4 or 5 times total per workout. (I don't use inclines at all normally). I think it gives me personally a better endurance based workout that helps with the sports I do. I have worked up to those speeds since I started back in the gym 2 months ago...we all run at different paces, different stride lengths, etc, so you need to play around with the treadmill and find out what speed works best for you.

 

[Daisy_Girl]

There is no way someone can tell you exactly what heartrate or what level to use. It is individual. You have to figure out what is an "interval" for YOU.

But here is an example of HIIT:

Warm Up - 5 minutes, easy
Intervals - 20 minutes, alternate 1 min work 1 min recovery
Cool Down - 5 minutes

The work interval intensity should be HARD, it should make you feel like your lungs are getting ripped out of your body. The recovery should be easy, you are gaining strength back for the next lung-ripping work session.

The interval lengths can change, depends on what you want to do. I don't think one is necessarily better than another. It can be: 30sec work 1min recovery, 1min work 90sec recovery, 1min work 2min recovery, etc. BUT, the work interval should never go over 1 min. If you can maintain the work interval for more than 1 min, it is not intense enough.

HIIT sessions shouldn't be over 30 minutes. Again, if you can do more than 30 minutes of intervals, you aren't working hard enough. Most people do intervals for 20 minutes.

HIIT should not be done more than 3 times a week and never on consecutive days. Treat it like a weight workout.

 

[MandieG]

Daisy so my 2 minutes is too long???

I do feel like my lungs are going to bust out when I do it, so I know I'm working hard enough....

I only do about 15 min of intervals with 5 min warm up and 5 min cool down for a total of 30 minutes is that right?

 

[Daisy_Girl]

Daisy so my 2 minutes is too long???

I do feel like my lungs are going to bust out when I do it, so I know I'm working hard enough....

I only do about 15 min of intervals with 5 min warm up and 5 min cool down for a total of 30 minutes is that right?

I think 2 minutes is too long for TRUE HIIT. By going 2 minutes, you are not anaerobic, it is aerobic. You are doing high intensity intervals, but not true HIIT.

Going all out for 1 minute can take some building up too. Your aerobic capacity and muscle strength has to be strong.

As you mentioned, you ARE seeing results. You have only been doing intervals for 2 weeks, right? The 2 minutes should be getting easier soon (building more aerobic capacity). I would start lowering the work time and increasing the intensity as it becomes less hard (the day you say to yourself, hey, this used to be harder!)

 

[Tigris C]

HIIT should not be done more than 3 times a week and never on consecutive days. Treat it like a weight workout.

I have to ask then, should a 30 minute Hiit session not be done on the same day as a lifting day?
Sorry, still learning.

 

[Daisy_Girl]

I have to ask then, should a 30 minute Hiit session not be done on the same day as a lifting day?
Sorry, still learning.

You shouldn't do it on lifting day. If you feel like lifting weights after HIIT, you aren't working hard enough. And if you can do HIIT after lifting weights, you aren't lifting hard enough.

Worst case scenerio, if you mist do them on the same day, have as much time between them as possible. For example, HIIT first thing in the morning and Lifting in the evening.

Ideally, they are done on alternating days..... for example.....

Mon HIIT
Tues Lift
Weds HIIT
Thurs Lift
Friday HIIT (or steady-state cardio, some people don't like HIIT 3x a week)
Sat Lift
Sun Rest