HIIT. Am I doing this right?

badnaam
badnaam Posts: 1
edited February 26 in Getting Started
I have been trying out HIIT on a Precor 100i machine. I am 38 (175lbs, 5' 9'', male) and based on the age based Max heart rate formula (220-age) * .85, I am targeting a heart rate of 154 during my sprints.

I try to do a 1 minute sprint at peak resistance (20) until my heart rate goes to 154 (most of the times it goes up to 165+, as measured by my polar ft4 hrm with a chest strap). This is followed by a rest for about 2 minutes at resistance "3" during which, my heart rate goes down to about 140ish.

I do this for about 25-26 minutes.

I am not a cardio expert (though I have done weight training on and off for several years) , in fact, I am starting cardio after a long time and would like to think of myself as a cardio newbee. When I hear people talking about HIIT, it seems most feel like puking once they are done with their 20 minute session. However, I don't, even though I am supposedly pushing myself to my max heart rate at least 8 times or so. Though I am out of breath towards the end of the sprint...when I get to 160ish, I am not feeling like I am gonna puke. In fact, when I am done with my 25 minute HIIT, I continue on for another 20 minutes at resistance 10 or 11..steady cardio.

Am I doing anything wrong? Is it OK to go beyond the max heart rate?

Thanks!

Replies

  • kimberlyblindsey
    kimberlyblindsey Posts: 266 Member
    IMHO, the type of intensity you are going to get from HIIT like let's say a seven min. HIIT that involves like burpees, push ups, jump squats etc. is going to be different than the type you will get on a machine. Even though your heart rate is up what you are describing sounds more like cardio intervals. When I do like a Bodyrock HIIT that's maybe 12 min long give or take I'm usually not necessarily puking, but definitely out of breath, red in the face and pretty sweaty, and her breaks are ten seconds, so there isn't much of a recovery, so your HR doesn't fluctuate a lot.
  • RUNNING_AMOK_1958
    RUNNING_AMOK_1958 Posts: 268 Member
    http://www.livestrong.com/article/455869-high-intensity-interval-training-for-weight-loss/
  • TheWorstHorse
    TheWorstHorse Posts: 185
    The short answer to your question is, probably not, but it depends on what you are trying to do. Get a copy of Heart Rate Training by Benson and Declann (your library probably has it). It discusses HIIT within the context of a complete cardiac training program and will help you incorporate HIIT appropriately in your workouts.

    The longer answer: You should know why you are doing it (to build strength and power for racing? to burn the maximum number of calories in the shortest time? etc) or it isn't very helpful. HIIT is usually defined as going at a maximum effort for a fixed interval and then resting (with a HRM, rest periods are determined by heart rate) before repeating. If you can do ten intervals of HIIT either you are in really really good condition or you aren't working at maximum effort.

    HIIT days are also usually done as part of a cardiac fitness program that includes recovery and active recovery days; it is not meant to be done four or five days a week.

    For almost everyone, trying to do HIIT without having done endurance training to prepare your body is probably a bad idea, especially as you get older.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Your ratio is 1:2 which is very easy so you claim. Why don't you try 1:1 or Tabata HIIT 2:1. Then come back here and talk about how you feel afterwards. If I did my cardio HIIT on a 1:2 I could do it for hours.
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