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2004/07/12, 07:52 PM
I've seen a few references to high intensity interval training and have a few questions about it. How do I know that my high intensity interval is high enough or if it is too high? The elliptical machine I use has a graph-like heart monitor that shows whether I am in "weight loss" range, "cardio" range or if I've gone over my recommended maximum heart rate. Do I need to be in the maximum range during the high interval, or is that too high? Also, are three sessions of HIIT training are sufficient for weight loss if I do weight training 3 times a week? Do I need to do more cardio? Do I need to do HIIT on different days than weight training, or can they be done on the same day?
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2004/07/13, 07:57 AM
Erica - when you are doing HIIT, focus on your intensity, not your heart rate. You should only be maxed out for 30 seconds to a minute, maybe two minutes when you are fitter. Then you recover for the length of time you were up in the highest intensity.
I put my elliptical on manual, or on the random program for HIIT. On manual, I ramp the resistance up for my intervals and go hard for my minute, on the random program I go as fast as I can for some of the higher segments (a minute) and slower to recover.
If you alternate weight training days and cardio days, than you may be okay doing HIIT each time, but it is good to throw in different types of cardio for a few reasons - you are less likely to adapt if you cross train and you won't get bored as quickly. I recommend that you do HIIT every other cardio workout and do steady stae cardio in your 75-80% THr or an aerobics class the other cardio workouts.
For more info on cardio - check out bbfit's post about cardio, it is a sticky post in one of the forums.
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\"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth.\"
Brian Johnston, The Power of The Champions
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