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2005/02/06, 06:32 PM
warm up:
4 min walking
3min jog at 6.8 miles/hour
HIIT:
1 min 5.5 miles/hour
1 min 8.0 miles/hour
1 min 5.5 miles/hour
1 min 8.0 miles/hour
1 min 5.5 miles/hour
1 min 8.0 miles/hour
....
cool off:
4 min 2.5 miles/hour
i started with 4 splits 4 weeks ago. thats a total of 8 min HIIT
now, last time i did my HIIT trainig, i did 10 splits. thats 20 min HIIT.
probably going up.
TWICE a week, going for 3
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2005/02/06, 06:45 PM
well first off i wouldn't do hiit more than twice a week. you might want to add some incline to the treadmill and vary the length of your intervals. every week you could bump the speed up .1-.2/mph or increase the incline. it will make your body adapt. just some suggestions.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/06, 09:12 PM
may i ask why no more than 2?
because i was thinking
monday - workout
tuesday - HIIT/Abs
wed - workout
thursday - HIIT/Abs
friday -workout
sat - HIIT/Abs
i understand you do a lot of HIIT howdiekat, i knew you were going to read this thread just byt putting HIIT on title...LOL.. anyway, since i am new to this,
what should be my max time of HIIT per session? avoiding warm up and cool off of course...
should i stop at 10 "sets" for a total of 20 min of HIIT?
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2005/02/06, 09:36 PM
i personally think more than 2 sessions is overkill. i try to alternate weekly — 2 hiit days and one distance day one week, 2 distance days and 1 hiit day the next. i base this on my days of athletic conditioning for soccer and field hockey when we would balance our sprinting and distance work to get to our maximum training potential. i was in the best shape of my life then, so i know it works.
also, let me get into my training log and i'll come back and post my last hiit workout. i'll also post my last distance run.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/06, 09:39 PM
last hiit workout:
• warmup
5 min @ 3.7 mph/3.0 incline
• interval 1
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 2
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 3
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
• interval 4
2 min @ 8 mph/3.0 incline
1 min @ 3.7 mph/3.0 incline
1 min @ 8 mph/3.0 incline
• cooldown
1 min @ 4.5mph
1 min @ 4 mph
1 min @ 3.5 mph
1 min @ 3 mph
1 min @ 2.5 mph
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/06, 09:42 PM
last distance run:
• warmup
5 min @ 4mph/3.0 incline
• run
8 min @ 6mph/flat
10 min @ 6mph/incline varying between 1.5-7.0
4 min @ 6.2mph/flat
5 min @ 6.2mph/incline varying between 1.5-5.0
3 min @ 6.5mph building to 9.5mph/flat
• cooldown
1 min @ 4.5mph
1 min @ 4mph
1 min @ 3.5mph
1 min @ 3mph
1 min @ 2.5 mph
p.s. i run on the treadmill for my distance days too because the air quality in houston is so poor. either way, i'm varying the inclines and the speeds so it's still a very good workout.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/06, 10:21 PM
just realized i didn't answer one of your questions...i find 20 minutes to be very effective. i wouldn't do less than 15 or more than 25 minutes. when i increase my speed i usually start with fewer intervals doing 16-18 munutes and work my way up to 20 minutes.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/07, 12:01 PM
i notice that you do 8.0 mph and 3.7 mph.
i do 8.0 mph and 5.5 mph.
does the difference between your max speed and min speed have to be very significative? i mean, with what yo do, you do a sprint then walk. me is sprint and jog. is there a difference?
also,
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2005/02/07, 12:57 PM
i walk because it lets my heart rate drop a little more before i make it jump again. i have heard of some people stopping completely but i am very much against that because of the potential for crampping. i don't think the walking vs. running makes much of a difference overall; the only place i can see it having an impact is the way your body perceives the contrast of the intensity between your fast intervals. i've never really researched it though. i will get back to you when i find something.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/07, 04:00 PM
looking on my own too but cant find the excat answer to this.
what i am trying to figure out is wether it is better to walk instead of running because of this intensity contrast: would walking make HIIT more efficient, due to this intensity contrast?
pretty much the question right now.
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2005/02/07, 04:05 PM
I'm with Howdie on the no more than twice a week.
My understanding is that during the intervals, you are training above your anaerobic threshold - it forces your body to raise your anaerobic threshold, which is why it is so good for cardio conditioning.
During the intervals you will build up lactate, and the recovery periods help to dissipate this, so you can go flat out again.
I think that active recovery helps get rid of the lactate which is why this is better than stopping completely , as Howdie says.
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2005/02/07, 04:08 PM
sorry I posted this before I saw your post, Kakaroto. I am unaware of whether there is a difference between walking or running. I would think it would depend on your fitness level - if you are able to recover properly while running, this would be better, but if you can't get your heart rate down quick enough, then walking would be best to start off with.
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2005/02/07, 04:50 PM
that seems to be what i'm coming up with too, princess. i think if i switched the 2 min. intervals for 1 min. intervals i might jog as well but my heart rate pushes 180 on the long segments and i need to slow it down a bit to recover. i think the key is to let your heart rate drop enough to create a significant difference between your intense segments and your rest periods.
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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
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2005/02/08, 02:38 AM
I usually do HIIT once or twice a week for about 20 minutes and about a 3-4 minute cool down. My intervals look like this:
2min. warm up at 3.0
2min. at 6.0
1min. at 3.0
2min. at 6.5
1 min. at 3.0
ect... until i reach 20 minutes. Not sure if thats right or wrong, but i like to bring myself to medium paced walk and then go to 6.0 and gradually increase from there.
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2005/02/07, 09:18 PM
personnally, i can manage with jog-run. not diying while doing it, i think thats a good signal, isnt it?
probably goping up on my sprint so my jog period become more significantly
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