most effective HIIT intervals?
- 04-05-2011, 11:49 AM
most effective HIIT intervals?
I'm thinking of trying something a bit different, I haven't done HIIT in a couple of years. I think I'm gonna try replacing my 30 minute moderate intensity elliptical sessions with 20 minutes of HIIT on the elliptical instead.
When I used to do it years ago on a treadmill I liked 2 and a half minute segments, 2 and a half of running, 2 and a half of walking, rinse and repeat.
I see that most people however like short 30 second intervals.
My elliptical I have at home is really nothing too impressive (hey it was 400 bucks on craigslist, lol) But can anybody give a good recommendation on a basic point to start at with intervals? 30 seconds all out, 30 seconds slow, for the entire 20 minutes?
- 04-05-2011, 12:11 PM
My personal experience with it has been 30 / 1.30
I go every time the timer goes even and sprint as fast as I can and then relax for 1.30. I do this at an incline level of about 8. So I walk at 3.3mph on 8 for about 1.30, then sprint at around 12mph for 30secs, reduce and walk again.
I will throw in a random exhaustion period in there too, aka, at 10:00 mark I will speed it up to 7mph, run for 1-2 minutes and then relax for 2 minutes, and go back to my regular routine that I did for the first 10.
That is how I do my HIIT, it seems to work fairly well. I also will do just regular eliptical HIIT but on 1/1 ratio as ellipticals are not as demanding as running uphill.Androhard + Andromass Log
04-05-2011, 12:44 PM
04-05-2011, 01:14 PM
I personally do 20 second sprints followed by anywhere from 10-40 seconds easy or rest - i.e. variations/extensions of Guerilla Cardio or Tabata Intervals. The purpose of HIIT is to be as explosive and maximal during your efforts as possible.
You don't need to do the complete 20-30 minutes as intervals. I do 4 minutes easy, then 8-12 x 20 second sprints/10 seconds easy, and finish the rest off just just running (if doing 20 minutes). I started though at the regular Guerillla Cardio protocol of 12 minutes - only four minutes of intervals (you can read this in my The 3 Keys to Fat Loss article). I generally run as well for HIIT - since that's the best mode of cardio to do it in, IMO, but I have also done it cycling, skipping, rowing, and boxing.
04-05-2011, 02:52 PM
I have tried the smaller intervals as Rosie suggested, like 20/40, and so on but I have bad endurance, so I am worn out and by 10 minutes I am unable to do much more at the same intensity, so I increase my rest time for a bit.
I tried doing 20/40 and when in comparison to the 30/130 I actually ended up going through less miles than the second, just because I wasn't able to sprint as hard as the rest time was just not enough for me.
Then again, I'm a big guy and not the best fatigue / endurance, so it will vary.
Androhard + Andromass Log
04-05-2011, 02:56 PM
Your endurance and speed endurance will actually improve from HIIT, trust me.
04-05-2011, 04:01 PM
04-05-2011, 04:56 PM
04-06-2011, 08:02 AM
04-06-2011, 08:49 AM
04-06-2011, 09:38 AM
Thanks for the input. It's not really about NEEDING to do it. Hell, most of us on here dont NEED to do 99 percent of the things we do. We do it because we love to.
04-06-2011, 09:48 AM
04-06-2011, 09:52 AM
04-06-2011, 10:15 AM
04-06-2011, 11:32 AM
04-06-2011, 11:35 AM
usually do 60seconds/90seconds on elyptical. 60@ 15 res between 10-11 mph, 90@ 7 resistance bewtween 6-8 mph. not HIIT by strict definition, but it works well
Applied Nutriceuticals Lipotrophin-AM/PM Log - http://anabolicminds.com/forum/supplement-reviews-logs/173270-japs-cuttin-summer.html#post2832457
04-06-2011, 11:36 AM
been alternating 2:1 intervals, but I don't believe I'm doing 'real' HIIT. I just go fast as I comfortably can for 2 minutes, then back off for a minute. HR usually gets to around 150-160 on the fast, then drops to about 120 on the slow. whatever that is, lol.
04-06-2011, 11:43 AM
I did it yesterday, and again this morning, man my lungs were burning. Its been a while since I've done anything more than just long durations of moderate intensity cardio.
I only burned 10 less cals in 20 minutes than I usually do in 30 minutes, according to the gauge on my elliptical anyways. And we all know how accurate those are, lol.
04-06-2011, 11:44 AM
Also, I feel like the incline gives me a pretty good extra, and considering how flat footed I am it really takes it easier on my shins preventing me from getting horrible shin splints from running 2, 3 times a week.
Androhard + Andromass Log
04-06-2011, 11:46 AM
04-06-2011, 12:19 PM
04-06-2011, 12:30 PM
"Shin splints" is a blanket term to cover all the injuries possible to the lower leg, so if you have them, then it pays to find out just WHAT you have and are experiencing - if you don't know, you can't take measures to prevent or deal with it.
04-06-2011, 12:36 PM
eh, not that important to me what the machine says i burn, just more of a guide. it'd be kinda hard to take into account of what your sped up metabolism burns afterwards. if the weekly measurement is where i want it to be, then it was a success.
04-07-2011, 06:43 AM
Right now I do 30/60 intervals, 12 in total. Do them on an elliptical, bike or sprints. Last month I did 30/90, next month i'll do 20/40. Keep mixing it up
I usually crank the resistance up at the intense part and go all out, its likely i only really do about 25secs and HR is up at 95%. When im done im shattered, totally, but usually then do 20 mins of steady state on same machine to flush the lactic acid out the legs
Do this 3 times a week and a 10k run on the weekends, i found more than that i was always tired, hungry etc
I dunno but the people who say they can do this twice a day cant be doing it right surely?
04-07-2011, 08:50 AM
I didn't read every response, so this might've already been said, but it depends on your fitness level. Personally, if I pick a few different moves to do in a circuit for 1-2 minutes each, I can keep my heart rate @180 for 5 minutes, then take 1-2 minutes to get it back down and start again, but that would be overwhelming for someone who hasn't pushed their conditioning hard.
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