Alternating steady-state cardio and HIIT

jamielyn0630

I just started a new diet & exercise program to lose weight and get in shape last week. Currently, I cannot afford to join a gym so to kick start my program, I started walking. This past week I
started doing HIIT outside where I am jogging for my high intensity intervals and walking for the low ones and I do six cycles. I read that you shouldn't do HIIT every day and that you should actually give yourself a two or three day break before doing it again. My question is: can I do steady-state cardio (walking, not jogging) on the "rest" days? I did HIIT yesterday and then stretched really good afterward so I don't feel sore or week. I FEEL like I could go for a long walk but if it will interfere with the post-HIIT healing then I won't do it. Any advice will be appreciated!

MeanderingMammal

I just started a new diet & exercise program to lose weight and get in shape last week. Currently, I cannot afford to join a gym so to kick start my program, I started walking. This past week I
started doing HIIT outside where I am jogging for my high intensity intervals and walking for the low ones and I do six cycles. I read that you shouldn't do HIIT every day and that you should actually give yourself a two or three day break before doing it again. My question is: can I do steady-state cardio (walking, not jogging) on the "rest" days? I did HIIT yesterday and then stretched really good afterward so I don't feel sore or week. I FEEL like I could go for a long walk but if it will interfere with the post-HIIT healing then I won't do it. Any advice will be appreciated!

OK, I'd be very surprised if what you're doing is really HIIT as you describe it. It sounds more like week one of a couch to 5K plan. Which gives you a decent base to built on. In practice you're not really getting much benefit from HIIT until you can push out about 60 minutes of medium intensity steady state work in the first place.

Notwithstanding that, as you're new to running it's not wise to run every day, as you leave yoruself vulnerable to injury by not allowing the needed muscle and connective adaptation. Alternating your running days with walking days is a reasonable compromise that reduces your risk of injury. You might find it useful to try a C25K plan, to build yourself up to 30 minutes or so of gentle running, and then reconsider what your objectives are.

In the longer term, I generally do high intensity sessions when I'm in a speed improvement phase of my training, and do four or five runs per week, one long steady pace, two shorter steady pace, a high intensity intervals session and a medium distance fast paced session. That combination is quite effective for balancing the stresses of the LSD, tempo and HIIT session with maximising my mileage.

DM01234

I just started a new diet & exercise program to lose weight and get in shape last week. Currently, I cannot afford to join a gym so to kick start my program, I started walking. This past week I
started doing HIIT outside where I am jogging for my high intensity intervals and walking for the low ones and I do six cycles. I read that you shouldn't do HIIT every day and that you should actually give yourself a two or three day break before doing it again. My question is: can I do steady-state cardio (walking, not jogging) on the "rest" days? I did HIIT yesterday and then stretched really good afterward so I don't feel sore or week. I FEEL like I could go for a long walk but if it will interfere with the post-HIIT healing then I won't do it. Any advice will be appreciated!

OK, I'd be very surprised if what you're doing is really HIIT as you describe it. It sounds more like week one of a couch to 5K plan. Which gives you a decent base to built on. In practice you're not really getting much benefit from HIIT until you can push out about 60 minutes of medium intensity steady state work in the first place.

Notwithstanding that, as you're new to running it's not wise to run every day, as you leave yoruself vulnerable to injury by not allowing the needed muscle and connective adaptation. Alternating your running days with walking days is a reasonable compromise that reduces your risk of injury. You might find it useful to try a C25K plan, to build yourself up to 30 minutes or so of gentle running, and then reconsider what your objectives are.

In the longer term, I generally do high intensity sessions when I'm in a speed improvement phase of my training, and do four or five runs per week, one long steady pace, two shorter steady pace, a high intensity intervals session and a medium distance fast paced session. That combination is quite effective for balancing the stresses of the LSD, tempo and HIIT session with maximising my mileage.

C25K is a really good routine - especially if one of your focuses is running.

The other thing to consider if you're running is to ensure your entire footwear package is best for you. Socks, sneakers and any recommended inserts. It may cost a little up front, but your routine will be sustainable long term with less risk of injury. When I began taking on more running (following a similar c25k routine), I found I needed to have the appropriate inserts to avoid injury.

Don't go to a generic store - go to a Running Store. They will do the proper analysis and have the most appropriate products for you.