I do cardio on a treadmill that has an "interval" setting which varies the degree of incline. I walk at 2.5 mph at inclines of 2% up to 6.5%, 3-4 minutes at each incline, dropping to zero between the varying levels. My heart rate builds up to anerobic by the time I am at the highest incline. According to my Polar heart rate monitor, I am burning about 600 calories per 48 minutes. I do like it very much! I am almost 70 and struggling to lose 50 pounds. I am wondering tho, if this counts as HIIT.
To JeniferS: yes, elliptical can be used. Just do as you said: increase intensity or your own speed. ALthough higher intensity seems to take me faster into anaerobic zone. My work time is 1-2 mins, rest time is usually 2 mins more than the work time. Sweat like a pig :)
Now I realized that I always work out with HIIT...unless I'm jogging outside. Maybe I can jog/run with HIIT. I like HIIT for several reasons, but mainly because I don't get bored. I have to concentrate to time my intervals and time flies this way!!!
@SMILEYGIRL70, I've been doing an incredible workout program that has HIIT workouts built into the program. I love it! Message me and I'll tell you all about it!
1/19/2011 4:43:17 PM
I would love some suggestions on what type of movements would be considered "max intensity" and "recovery interval" - I don't have a gym membership nor can I afford one and I don't have a treadmill or other equipment at home besides free weights and a stability ball. In the last 6 months I have been watching my diet and working out at home an average of 6 days a week - doing living-room aerobics to various DVD's and three months ago inclorporated strength/resistance training every other day. I have successfully lost 38 lbs. but am now "stuck" and hear HIIT and interval training would be a great way to get "un-stuck" - I just don't know exactly what to do for max and recovery. Run in place? Jumping jacks? Suggestions for do-it-yourslef moves or good DVD's would be great - I really want to say good-bye to those last ten pounds......!
I've been doing HIIT for a while now. Usually about 1 minute max effort followed by 4 minutes recovery and the last "sprint" I hold for 2 minutes before recovery and cool down. I also increase the resistance for each successive sprint . . .
It's good and means I can utilise my time in the gym more efficiently. 30 minutes of cardio really counts.
I tried this for the first time today, as I have been doing standard cardio for 45 min a day 5 days a week. WOW it really does take a lot more out of you. I think this is really the 'next level' I have been looking for.
1/22/2010 1:38:58 PM
Does anyone know, what should be the speed on the treadmill for the warm up/cool down? I used speed 2 for the warm up/cool down and this was the first time I did this particular High Intensity Interval Training program.
I love the interval training techniques..I havent tried this one yet but will at the track and the gym...I have been training for a 1/2 marithon for quit a while now..and this will increase my intensity I know...thanks..rico
I agree, HIIT training is an awesome workout. However, please pay close attention to the modifications to the workout that were given above, because you will have to modify the sample plan drastically. It is not realistic to expect a maximum effort of 60 seconds with only a 4 minute recovery. If you have ever been in track, a good female athlete can run 400M in 60 seconds, and at that point they are basically in total muscle failure, and are stumbling across the finish line. If you ask them to do that again 4 minutes later, they will think you are nuts. It takes at least 20 minutes of recovery, and they have been training all year round. The thought of the average person trying to get in shape doing the same thing, let alone build up to 2 minutes is not realistic. Instead I would suggest the following for a sprint work-out: After you are warmed up, sprint all out for 15 seconds, then walk for 2 minutes. Sprint again for 15 seconds, walk for 2 minutes. Keep repeating until your heart rate doesn't come down under 140/min in the 2 minute rest. An easy way to do this on a track is to "sprint the curve, walk the straight". To progress the work-out don't increase the length of the sprint, increase how many repetitions. Once you are able to do this for 1/2 hour, then you can increase the length of the sprint, but I would never work up to more than 25-30 seconds, as you truly are not sprinting at 100% if you run for longer than that.
This is an AWESOME explanation of HIIT. I didn't realize that the workout program I was doing qualified as "HIIT" so the education was helpful. That (and more importantly) and this article gave me enough info that when I've completed my initial program that I'm paying for, I could probably bring this in-house and save $130 a month!
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