HIIT training frequency, (High Intensity Interval Training)

D

dcneuro

0
I have a question on the frequency of workouts when doing HIIT type routines. I perform a 15-20 minute workout comprised of bodyweight exercises such as pull-ups, pushups, DIPs, Plyometrics, lunges,etc. The exercises are done in such a fashion that my heart rate routinely goes into the 160-190 range. I found a website that offers great exercise routines, however, they recommend a six-day per week training regimen incorporating similar exercise movements. This appears to be overtraining to me. I typically perform a 4 day per week routine, the fourth day being primarily abdominal workout. What are your thoughts on this?

Thanks,

Dr. S.
 
For most people "overtraining" should more accurately be reffered to as "underrecovering." There are a lot of factors that play into your ability to recover. The intensity, volume and frequency of a program all play into it, but aren't the be-all end-all. Sleep habits (not just total hours of sleep, BTW), nutrition, the events that make up life outside of the gym and how you deal with life all play big parts in it. Also, as you progress through training, you can, over time, adapt to being able to handle mor volume and more intensity, more often. That's why high-level Olympic weightlifters train for several hours per day, 6 days a week, without burning out, while a newb attempting such a feat would either burn out or injure themselves within the first week.

I know this doesn't directly give you an answer, but that really can't be helped. It's not set in stone how much is too much/not enough, and ultimately you'll never know until you try for more. In saying that, whenever you add a new day to your exercise program, it's usually best to start off light on that training day, and gradually build up more volume or more intensity, to give your body room to adapt to the added stresses of the extra training you'll be doing.
 
Actually, I did find that most useful. I have been doing this for 40 years. I competed in bodybuilding and powerlifting in the 80's, so I have a long history. Recently, I am enjoying HIIT style workouts, where I annihilate my body in about 10-15 minutes and spend the rest of the day recovering. The site that I have been getting many of my regimens from recommends a six day workout schedule, which just seems to be too much as many of the exercises involve variations of pushups, pull-ups, lunges, squats, etc.. I was doing a four day/wk and this week picked it up to five. I guess I will see how I feel in a week or two, if overtraining, I should certainly feel it.

Thanks again.

Dr. S.
 
Listen to your body... it knows best... lift 80% of your body weight if not to heavy.. low reps.. going from
upper body to lower body with each exercise. slow and easy.. have fun...
 
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