Please Scroll Down to See Forums Below I have only done HIIT twice so far, but planning to do it 3 times a week. I've been stretching thouroughly before warming up for 5 minutes at a normal jogging pace, then starting intervals of 1 minute with 30 seconds sprinting, and thirty seconds jogging. I can only get two intervals in before I feel like passing out from the effort. I can't tell if I'm doing to much warm-up time on the track or maybe I'm going a bit to hard on the sprints. It could be that I'm really just incredibly out of shape or not used to the effort that sprinting demands. I never was a bigger distance runner but I could normally bust out a 20 minute run and not feel bad afterwards. Now I can barely finish my 2 intervals and feel like colapsing. A big part of my question revolves around the effort and speed exersion to put into the sprinting part of the interval. I can easily jog at 50-60% and find that medium pace, but when it comes to the sprinting I feel like I'm pushing at 100% or damn close and find it much harder to hit a 85-90% range of maximum effort. Any suggestions or experience would be appreciated.
My final HIIT ?. Warming up how long and how intense?
- Thread starter CobraUTAH
- Start date
did some HIIT last nite. 5th time and getting alot easier... instead of 30 sec, i've been doing 1 min jog/1 min sprints.. did it for 6 min each... once done, my heart was still racing when i went to change in the lockerroom.. wouldn't say i feel likepassing out, but lightheaded.
gtrcivic, are you sprinting for everything you have or just a fast run? When I do my 30 second run I envision that I am up against Micheal Johson and the gold shoes in the 400M, going for the gold in the olympics. My legs are so pumped after the second interval they don't have much left. Also you didn't answer the basis of my question which was warm-up time. What did you do before you did your 6 intervals, or did you just bust right into the intervals with no stretching or warm-up run.
jackangel
New member
Your interval splits are off. Work anywhere from 10 to 20 seconds for the sprints, and 40 to 50 seconds for the jogging/walking recovery. And sprinting at 95%-100% of your capacity is fine, it seems you're doing that. In the beginning, something like 4 intervals is fine. If that kicks your ass, good, it should. But if your sprints are too long and your rests are too short, you won't be able to put in your max effort, or if you do, you'll get too tired too quickly. To get the most out of that stretching, I would do it after having warmed up somewhat.
I read Christian Thibaduea's (spell) article and he used a version of HIIT that he called interval build up resting/recovery IBUR something like that. What he did was start with a 20 second sprint then 30 seconds rest then 30 second sprint and 40 or 50 second jog, etc added like 10 seconds every sprint and 10 or 20 seconds for every jog.
Do you think it's really an exact science getting the intervals just right or should I just do what feels comfortable as long as I don't punk out. I think my big problem is not recoverying from the sprints, I don't get enough jog time in. I might shorten some of the first interval sprints to 15 or 20 seconds and increase my jog times to more like 40 or 50. Would that be bad to adjust those times a bit without jepardizing the benefits of the HIIT.
Do you think it's really an exact science getting the intervals just right or should I just do what feels comfortable as long as I don't punk out. I think my big problem is not recoverying from the sprints, I don't get enough jog time in. I might shorten some of the first interval sprints to 15 or 20 seconds and increase my jog times to more like 40 or 50. Would that be bad to adjust those times a bit without jepardizing the benefits of the HIIT.
I also forgot about another concern that I have with doing HIIT. First I'm loving the HIIT and think it gives me and incredible leg workout. Do I need to do a leg routine during my cutting cycle if I'm doing 3 sessions of HIIT every week? The HIIT is very intense and makes my legs quite sore, not sore like squats but a major pump and at least some soreness the next day or two. The only reason I'm hesitating doing a 5x5 squat during the week while doing HIIT is that I know for sure that the 5x5 will make me real sore and I don't want to be too stiff and sore to do the HIIT properly.
jackangel
New member
I'm no expert by any means, I've just recently started doing it myself. But whatever advice I pass along to you is based on the reading I've done. I agree, there's no need to be so exacting, and you can modify it if you've got reason to. In this case, however, the standard advice would seem appropriate for you, because it involves shortening your sprints and lengthening your rests. A 20s/40s split is a good place to start, but you can vary that if you'd like, as long as your rest periods are 2-3 times longer than your sprints. And, in absolute terms, the longer your sprint is, the less effort you're likely to put into that sprint. So, if you keep your sprint to 20 seconds, you can focus on busting ass down the track. With enough intervals (4-12, depending on your fitness), this will almost certainly leave you exhausted at the end.
Are you working a 4 day split? Are you doing 3 HIIT sessions on your off days?
Are you working a 4 day split? Are you doing 3 HIIT sessions on your off days?
jackangel
New member
I posted this thread before. Read through all of it. 
http://forum.bodybuilding.com/showthread.php?s=&threadid=99420
http://forum.bodybuilding.com/showthread.php?s=&threadid=99420
Jack, I'm doing a four day split 5x5 routine. Lifting monday tuesday thursday friday. I'm doing a hiit session after my monday lift and then by itself on wednesday and saturday, sunday is my only day completely off. Thanks for the advice I think I'll try and do that double rest period for time sprinted, sounds pretty good.
