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Levels for HIIT?

jajewel Posts: 107 Joined: 2004/10/31	2005/04/01, 07:25 PM My treadmill has speeds, I don't think levels, so how fast should I be doing HIIT, can someone give me an example in speeds, for maximum weight loss!
princesslodgey Posts: 1,748 Joined: 2004/02/21	2005/04/02, 04:14 AM The speeds are specific to each individual, so I can't give you an exact speed. If you have access to a heart rate monitor you can use this, otherwise you just need to go by your perceived exertion level. There is no precise formula for HIIT, what is important is pushing your body to a level above which you normally train and then having recovery time. try warming up as usual, then doing 1 minute nearly flat out. This might be 1 mile an hour faster than your usual speed, or it might be more. Then go at a slower speed than your usual steady pace speed, so that after a minute or two, you are feeling completely recovered. repeatx7 then cooldown If you have a heart rate monitor then go at a pace that takes your heart rate into a level higher than you normally train - so if you usually train at 75%MHR, do intervals that take you to 80 or 85% MHR.
jajewel Posts: 107 Joined: 2004/10/31	2005/04/02, 08:41 AM Great! Thank you..that helps me. I don't have access to a heart monitor, but I understand what I need to do. It is what I am doing, I just wasn't sure if I was doing the right thing.. Thank you again. Jewel
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/02, 10:11 AM As a side note, if you don't have access to a HR monitor, here's how you can calculate your target HR range. Its called the Karvonen Formula. ex. 20 year old, Target HR of 60%, rest HR of 70 1st - calculate max HR (220- age) 220 - 20 = 200 2nd - calculate HR reserve 200 - 70 = 130 3rd - calculate HR at 60% max 70 + (0.6 x 130) <---- (the 0.6 is 60%/100%) = 148 and there you have it. You can set up what range you want to be in and adjust accordingly.
jajewel Posts: 107 Joined: 2004/10/31	2005/04/02, 12:33 PM Thank you! I didn't know how to do that. I will do that.
jajewel Posts: 107 Joined: 2004/10/31	2005/04/02, 12:38 PM I tried to do find my HR, and I think I might be doing it wrong, help please, I am 39 years old.
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/02, 12:48 PM ok your max HR would be 181 (220 - 39) assuming your resting HR was 70 bpm, your HR reserve would be 111 (181 - 70) say you wanted to train in the 60% to 85 % range, your HR would be between 137 (70 + (111 x 0.6)) and 164 (70 + (111 x 0.85))
jajewel Posts: 107 Joined: 2004/10/31	2005/04/02, 08:30 PM Thank you! :)