Bookmark this thread:     |
Login  | |
|
HIIT - May 14 2008 20:22:09
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
I am adding HIIT into my bulking routine, I will be doing it twice a week.
I am wondering if the following is a good HIIT session for someone of average fitness?
5 mins jog to warm up
20 sec sprint 40 sec rest x 8
5 mins jog to warm down
| |
|
|
RE: HIIT - May 14 2008 20:32:16
| |
|
15lean
Posts: 397
Joined: Mar. 19 2008
From: Ireland
Status: offline
|
i would go with 30 second sprint followed by 30 second rest try doing it x4 and build it up week by week x5 x6 ec.
_____________________________
*Eat to grow*
Age: 17
Weight 75kg
Bf: 25%ish
| |
|
|
RE: HIIT - May 14 2008 21:55:51
| |
|
get_bigger
Posts: 1115
Joined: Feb. 23 2006
From: guildford
Status: offline
|
can you do this with skipping??
_____________________________
quick, get into the chopper!!!
| |
|
|
RE: HIIT - May 14 2008 22:20:38
| |
|
Rhez
Posts: 1103
Joined: Feb. 6 2006
Status: offline
|
quote:
ORIGINAL: get_bigger
can you do this with skipping??
Yes you can do HIIT with almost any activity so long as the effort is hard enough.
_____________________________
My Journal
| |
|
|
RE: HIIT - May 14 2008 22:35:15
| |
|
get_bigger
Posts: 1115
Joined: Feb. 23 2006
From: guildford
Status: offline
|
so i start with 30 sec flat out then 30 sec rest then repeat and keep repeating till........ i cant do anymore...... 20mins ........
_____________________________
quick, get into the chopper!!!
| |
|
|
RE: HIIT - May 15 2008 21:48:09
| |
|
15lean
Posts: 397
Joined: Mar. 19 2008
From: Ireland
Status: offline
|
no do it for say 6 minutes so that means that you will be doing 6 30 second sprints with 30 seconds in between then next week do 7 minutes which means 7 sprints and so on.
_____________________________
*Eat to grow*
Age: 17
Weight 75kg
Bf: 25%ish
| |
|
|
RE: HIIT - May 15 2008 23:22:16
| |
|
get_bigger
Posts: 1115
Joined: Feb. 23 2006
From: guildford
Status: offline
|
ok, is there a limit so say in 15 weeks im up to 20mins a day should i carry on till i ge to 30 mins? there must be a law of diminishing returns, ie burn more muscle at a certain point??
_____________________________
quick, get into the chopper!!!
| |
|
|
RE: HIIT - May 17 2008 0:16:38
| |
|
15lean
Posts: 397
Joined: Mar. 19 2008
From: Ireland
Status: offline
|
id say keep going until your doin about 15 minutes
_____________________________
*Eat to grow*
Age: 17
Weight 75kg
Bf: 25%ish
| |
|
|
RE: HIIT - May 17 2008 4:44:25
| |
|
get_bigger
Posts: 1115
Joined: Feb. 23 2006
From: guildford
Status: offline
|
everyday? or non training days?
_____________________________
quick, get into the chopper!!!
| |
|
|
RE: HIIT - May 17 2008 7:50:06
| |
|
BIG Matt
Posts: 50
Joined: Apr. 8 2008
From: Cumbria
Status: offline
|
I've been doing the following over the last 10 weeks and found it really good:
5 min warm up
1 min sprint followed by 2 mins rest = 1 set
Started by doing 3 sets and do 6 now.
Then 5 min warm-down
In the sprints have been getting my HR up to around 75-80% and on the rests between it returning down to around 50% ish (maybe a bit less). Have done this routine on the treadmill (no incline), bike, cross trainer and current favourite is treadmill on a 15% incline (good for calves!). Been doing this session on 3 mornings a week (un-fuelled) and then 3 times a week after weights workout.
| |
|
|
RE: HIIT - May 17 2008 11:38:47
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
I started HIIT yesterday.
5 mins jog warmup
20 secs sprint 40 secs rest X 6
5 mins jog cooldown
Quick question: During the recovery time, what should my heart rate drop to because im still at 150/160 beats after the 40 seconds.
| |
|
|
RE: HIIT - May 17 2008 19:59:32
| |
|
BIG Matt
Posts: 50
Joined: Apr. 8 2008
From: Cumbria
Status: offline
|
How old are you/what percentage is that of your maximum?
40 seconds isn't a great deal of time to get your HR back down, but then again a 20 second sprint isn't that much to get your HR right up.
On my programme above, my HR is reaching 160-165 ish on the sprints and dropping to around 120 ish on the rests. The sprints I'm hitting around 80% of max HR and rests going down to around 60% ish.
| |
|
|
RE: HIIT - May 18 2008 15:16:58
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
I am 20, not sure what maximum is but i reached 206 beats during the sprints, with the 40 seconds rest I was only getting down to 150 beats, should I be resting until I reach say 120 beats?
| |
|
|
RE: HIIT - May 18 2008 22:22:08
| |
|
MATTB99
Posts: 11
Joined: Oct. 11 2006
Status: offline
|
I've been doing this for a couple of weeks now, can't face getting up ridiculously early to do SS.
I do 3 mins warm up then 6 sets of 1 min sprint, 1 min rest then 5 min warm down, seems to be working well
_____________________________
Whey is for life not just for Christmas!!!
| |
|
|
RE: HIIT - May 19 2008 11:32:49
| |
|
samcim
Posts: 4405
Joined: May 1 2005
From: N Wales
Status: offline
|
I do my HIIT up steps, there are 120 steep steps by me and I run up them as fast as possble, (takes about 15 seconds) and walk down slowly. Trust me, Im fecked after doing this 5-6 times.
_____________________________
13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
| |
|
|
RE: HIIT - May 20 2008 21:42:18
| |
|
tubbyman
Posts: 633
Joined: Feb. 28 2008
From: Warwickshire
Status: online
|
I'd keep your recovery period the same as your sprint period.
I've been doing 20sec sprint 20 sec walk x 15 for about 10 weeks.
If you feel like you're about to die after you're done - you're doing it right.
If it feels like it's getting easier, make sure you're going flat, flat out during your sprint or increase the amount of intervals.
_____________________________
My Journal
| |
|
|
RE: HIIT - May 21 2008 20:40:24
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
I don't feel like i'm about to die, I feel like I have died! lol
| |
|
|
RE: HIIT - May 22 2008 19:35:53
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
Did sum sprints earlier on and I got a bad pain during a sprint in my hamstring and couldnt carry on. Its been giving me grief all night. What could this be? I would be in agony if I tore it right?
| |
|
|
RE: HIIT - May 22 2008 19:44:58
| |
|
tubbyman
Posts: 633
Joined: Feb. 28 2008
From: Warwickshire
Status: online
|
hopefully a strain.... what warm up did you do?
I find i still get DOMS sometimes after hiit even if I static stretch and jog to warm up.
I'd get some advice on that hamstring from someone in the know (ie not me!) before you put it under pressure again.
_____________________________
My Journal
| |
|
|
RE: HIIT - May 23 2008 11:20:53
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
I did a light jog before hand. I never streched, although I should of 
Still sore today, its not DOMS. Ill just rest it for a while and see how it gets on.
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread