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!
I've done interval training in the past. As I try to get back in the swing of working out, I will do this workout. I've been having a problem getting and staying active, but a shorter more intense workout should help get me there...
Great article: I just started doing this after achieving a very high V02 Max score beyond excellent for all but the 10-19 year old age group. I knew it was time to step it up. I am using a Landice treadmill which has programable features as well as a variety of preset programs including HITT. I needed a challenge as it is getting harder to hit my zone rates as I continue to improve my fitness level. I intend on programing a longer HITT routine into the treadmill once the "canned" one is no longer challenging.
I started interval training on the recumbent at the gym, twice a week..I love it..I had been doing a steady speed for a few months, and while still liking the recumbent, I felt like I could do more, but because of time restriction, wasn't able to; Now I do 5/1 interval for 20 mins, and next gym day am ready to try to up it to 5/1.5 or 2 ... I finally broke my plateau doing this, and want to up it alittle before another plateau tries to show up
Yes, it's different from regular intervals: "The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate" (from the article).
This has convinced me: I have to get a heart rate monitor & a stop watch.
8/15/2008 1:18:52 PM
Is this different from reg intervals??
4/18/2008 3:50:28 PM
i started interval training on my stepper and boy did i feel it! it works wonders though on my body and love it!
Thanks Coach! I started doing this on a treadmill a week ago, and this morning , while running outdoors, I did an interval run on a hill! I sprinted running up and walked/jogged down hill. Repeat. I did it for 25 minutes - 1.5 miles (Garmin) ; 70% - 96% heart rate. Great workout!
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