- 01-06-2014, 10:41 AM
I've been doing HIIT for a while now to aid in fat loss and increase endurance, though I believe now I've been doing it incorrectly this entire time. My typical hiit routine consists of a couple minutes warm up, about 8 rounds of 1 minutes high intensity and then 1 minute low intensity, then a couple minutes to cool down. I haven't really been keeping tracking of my heart rate and how much it spikes or drops. My "low intensity" is around 3.0 (which now I don't believe is low enough for proper recovery) and my average "high intensity" is around 9.0-9.5. So, essentially, I think my cardio sessions have been more or less steady state based.
Can anyone advise what the premise of HIIT is based off of and what I should be doing differently to make my HIIT more effective?
- 01-06-2014, 10:59 AM
My protocol that really helped me was 30 seconds high/30 seconds low. But the high was all out, balls to the wall kicking my @ss. I never did it on the treadmill, it was always on the floor and trying to use as many body parts as possible, almost Tabata style: Shuttle sprints with dumbbells, explosive Burpees, split squat thrusts to plyo push ups and back. I always found that the treadmill transition time was too slow for me personally from fast to slow. Just a few thoughts...
01-06-2014, 11:12 AM
When doing your cardio circuit, have you tracked your heart rate at all whilst doing it?
01-06-2014, 11:26 AM
No heart rate tracking for me, it's mostly by feel. Get to the point till I can hardly breath and feel my heart pounding in my chest, rest until I can breath almost normal again then right back at it.
01-06-2014, 11:29 AM
01-06-2014, 11:59 AM
30 seconds wasn't enough at first, but I worked up to it. If I can get to almost fully recovered by 30 seconds of a given exercise, I'll either add something/change something or change to a whole new exercise all together. I usually go through about 10 circuits total. 30 seconds is my goal through all 10 sets, if I can't get to that by the 10th time through then I keep working towards it, and as I said before, once I hit that I'll change things up.
01-06-2014, 12:03 PM
01-06-2014, 01:25 PM
When I was doing hiit it was 30 seconds all out sprint then basically 2 minutes recovery. Treadmills don't transition fast enough.
01-06-2014, 03:21 PM
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