Fitness routine HIIT vs continuous

D

delvin.friends

0
Hi,
I have been running 3 miles a day for the past week, and i am getting into it and shaving off valuable seconds every time. However, after doing some research i found out that HIIT is best and more beneficial in the long run :p I tried doing one such routine today:

10 reps of
30 sec sprint followed by 2 minutes of walking

At the end of the program i wasnt really feeling anything and felt wanting, is it normal. Because usually i am sweating like a pig at the end of a 3 mile run.
 
HIIT has advantages but won't build up endurance. But, you're not doing HIIT if you weren't feeling anything. Try running harder and/or running longer intervals. You should be coughing up lung tissue if you are really doing High Intensity Interval Training and that is why it is hard and most people cannot do it more than 2 - 3 x / week.
 
HIIT is a great inclusion in your fitness plan, but unless you do it right, you won't see the benefits.

If you didn't feel anything you didnt sprint hard enuf. I'd suggest you do a 40-50sec sprint(really hard too!), followed by a minute walk(fast walk though), or a 2minute jog. The two minute walk was too much recovery time.
 
What is your goal with this? What do you want to improve? Are you a distance runner? Doing interval exercise is an excellent way to improve your VO2max and work economy, but then you should have intervals lasting more than 2 min, unless you have very low rest. 15 sec work with 15 sec rest also works. Stay at about 90-95% of HRmax in the intervals and at about 70 in the rest.

If you want to develop your anaerobic capacity it would be different.

30 sec sprints followed by 2 min walking probably won't increase your aerobic capacity that much, so if you're going for that, either reduce the rest intervals or increase the work intervals.
 
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