hiit training

Vikkicmccrory

need some advice!

iv been wanting to try out hiit but want to get abit more info on it such as

- routine
-how long on each cardio machine 15-20 minuits?
-cani do weights in same session?

would be great to get some advice

halleymw

If you look on the internet there are multiple protocols out there. Which one you do will depend on your overall fitness. I would start out slow, as it is quite taxing. I personally started with 5 minute warmup, then 15 sec all out followed by one minute slow for 8 sessions, then finished with liss for a total of 30 minutes. I then extended the all out part by 5 seconds every couple of weeks, and started cutting back on the slow time once I felt I was recovering sufficiently to do so. My eventual goal is to do 30 sec all out, 30 sec rest for 8 sessions.
In general, it appears that hiit day should not be on weight lifting day. I do hiit twice a week. Weights and lifting 3 times a week. I do regular cardio every day I don't do hiit except I take one day a week off.
Again, there are a ton of suggested protocols out there. There does not seem to be a true consensus on what the best hiit protocol is. Do the google search and take a look at some of the recommendations. There are also lots of articles that are AGAINST hiit, so there is still some controversy about whether it is great or just another fad.
I like doing it on the stationary bike. The elliptical is another good option. i don't think it would be easy to do on the treadmill due to it having to ramp up and down.
Mike

ChrisLindsay9

I have done HIIT cardio on a treadmill. I don't vary the incline, but rather the speed. Typically the low end is at 3.0mph and the high end is 7.5 - 8.0mph. After a progressive 5 minute warm-up, I'll sprint at 7.5mph for 45-60 seconds, then walk at 3.0mph for 60 seconds (sometimes longer when I'm first starting). Then I increase back to 7.5mph for another 45-60 seconds, and so on and so forth.

Ideally, if you have an HRM, then you'll know when your heart rate is at the safe maximum and when it's just above resting. The idea is to spike the heart rate up to your max, then slow it down, then spike it up again. Most people usually can only do 10-15 minutes of HIIT (not including the warm-up). If people are doing 30 minutes or more, then they are probably not pushing themselves hard enough. Because as you get more fit, you'll be increasing the intensity (speed, incline, resistance, etc.) to get that heart rate up.

crisanderson27

Google Tabata Intervals. I do them on my 100lb heavy bag, and also with a rowing maching. Good stuff for people like me who hate steady state cardio.