Tabata App HIIT

jbirtch1995
jbirtch1995 Posts: 8 Member
in Fitness and Exercise
Hey guys!
I've been using the app called tabata. It'll do the countdowns for interval running. Anyway I do 20s of running at a speed of 8 and an incline of 4 (sometimes 5). Then rest for 25s.
Am I taking full advantage of a running based hiit program?
My heart rate is up in the 165-180 zone.

Replies

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    jbirtch1995 wrote: »
    Hey guys!
    I've been using the app called tabata. It'll do the countdowns for interval running. Anyway I do 20s of running at a speed of 8 and an incline of 4 (sometimes 5). Then rest for 25s.
    Am I taking full advantage of a running based hiit program?
    My heart rate is up in the 165-180 zone.

    It really depends what you're wanting to get from the session. Personally I limit that type of session to about the last stage of pre-race training. The main physiological benefits are about maximising VO2Max in an already aerobically conditioned individual.

    If you're interested in improving your running capability I'd generally design a programme that builds up to 60 minutes of constant paced running before then moving into fast intervals.
  • jbirtch1995
    jbirtch1995 Posts: 8 Member
    I'm trying to lose weight. Not so much worried about my running capabilities!
  • sijomial
    sijomial Posts: 19,809 Member
    jbirtch1995 wrote: »
    I'm trying to lose weight. Not so much worried about my running capabilities!

    Short duration exercise isn't going to make much of a contribution to that goal.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    jbirtch1995 wrote: »
    I'm trying to lose weight. Not so much worried about my running capabilities!

    You're going to get much better calorie expenditure from just doing steady state work for a continuous period.
  • jbirtch1995
    jbirtch1995 Posts: 8 Member
    So a hiit cardio isn't the way to go at all?
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    jbirtch1995 wrote: »
    So a hiit cardio isn't the way to go at all?

    It has some benefit, but it's not really all that efficient.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    I've used intervals like that as part of my workouts as they mimic a sport I play and want to improve at.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited December 2017
    jbirtch1995 wrote: »
    So a hiit cardio isn't the way to go at all?

    Anaerobic exercise has certain purported benefits but the main one is probably improved respiration rather than weight loss.

    If you're doing full out HIIT for anaroebic benefit, it is exhausting and generally is only recommended to be done 2-3x's a week at most.

    A typical tabata type routine is 30 secs effort and 30 secs rest for 8 intervals which will just take 4 mins but will (if you are going full out) leave you spent and gasping for breath.

    Don't want to be doing that that often and you can't lose much weight just doing that.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    jbirtch1995 wrote: »
    So a hiit cardio isn't the way to go at all?

    The question is, "the way to go at all" for what purpose?

    For increasing your VO2max, making you better at sprinting, strengthening your leg muscles? It's a useful modality for all those things.

    For burning calories/losing weight? Sure, it burns calories (any exercise does), but its benefits are highly overhyped and overstated. It's also an easy way to overtrain if you're doing it frequently (if you're truly doing HIIT, which most people aren't), especially if you're also strength training.

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