Quesion about HIIT!

Paoluccio

Paoluccio

New member
Hi I have a question about High Intensity Interval Training. I been dieting(Low Carb) and working out hard since March and lost a little over 40 pounds , but need an extra push, so I started the HIIT on the treadmill. Is this an ok regimen:

First 10 minutes @ 3.7 and 1 incline
Then 20 minutes of 3.7 for 2 minutes , then up to 7,8 or 9 for 1 minute, then back down to 3.7 etc,etc,etc. Sometimes I cut it to 1.5 minutes for each.This is all with the inlcine on 1.
After the 20 minutes of intervals I do an additional 15 minutes at 3.7 with the incline set to somewhere from 1-3.

I usually do this about 4-5 times a week , with light weight training on my off days.

Thanks and I'm looking forward to using this forum.
 
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It's hard to answer your question because the numbers you posted have no meaning for anyone other than you. :) For me 3.7 on the treadmill is a brisk walk and 7.0 is a flat out run. If I ramped it up to 9.0, I'd go flying off the back of the machine - but I have short legs, so my stride is probably different from yours.

Here's the thing about HIIT ... in order for it to be HIGH INTENSITY (which is the key part of HIIT, as opposed to just regular intervals), you have to raise your heart rate and your perceived exertion - which is going to be different for everyone depending on a whole bunch of factors, including their current level of fitness.

For me, that means keeping my low/mid intervals to around 150 bpm (heart rate) and my high intensity sprints up in the 180s for as close to a minute as I can handle. When I first started doing it on the treadmill, I had to walk at around a 3.0 and sprint at around a 4.5 and that wore me out. Now, as I mentioned above, I go back and forth between 3.7 and about a 6.5 or so.

Ideally after doing true HIIT, then you wouldn't be able to do a further 15 minutes of steady-state (ss) cardio. For me, by the time I've done my last interval, my legs are rubbery and I know I couldn't possibly get through another high interval. At that point, it's time to do a 3-5 minute cool down and quit.

If you're not wiped at the end of it, then you're not doing HIIT - you're just doing intervals. :)
 
Thanks a lot for the reply Kara!

I also would go flying off the machine at 9 , if I stay on more than 30 seconds -lol.
I actually stepped it up a little bit yesterday and only took a 1.5 minute rest break and did 8 mph sprints for the 20 minutes , still doing an overall 45 min workout. I might try 1 min rest breaks today.

Thanks again.
 
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Hey Paoluccio!

The interval training program you posted looks pretty good but like Kara said it's all relative to you. HIIT training is all about working your butt off and it should be really difficult to keep doing regular cardio afterwards.

Instead of doing the light weight training you should implement a more intense weight lifting routine. Increasing your lean muscle tissue will in effect help you burn more calories naturally. Also do more core (overall body) movements, play with the tempo/reps/sets in your workouts.
 
Thanks for the advice Josh.

I been going back and forth , I really can't do the HIIT two days in a row , so I do a simple cardio workout on the days off.
The weights I been trying to do a little more of but I also box 3 times a week .

Thanks.
 
Just wonder, what is the difference between HIIT and the interval cardio training I do. When I run on the treadmill I do a 10 minute warm up, then I do 4 x 4 (15-16 kmph) minutes intervals on 85-95 % of max HR, in between I run on about 60-70% of max hr (10-12 kmph). And in the of last interval I am could not go on for more than 30 sec to minute. Where do you put this sort off exorcise?
 
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