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Wadey
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2008/05/14 20:22:09 (permalink)

HIIT

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
#1

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    15lean
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    RE: HIIT 2008/05/14 20:32:15 (permalink)
    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.
    #2
    get_bigger
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    RE: HIIT 2008/05/14 21:55:50 (permalink)
    can you do this with skipping??

    quick, get into the chopper!!!
    #3
    Rhez
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    RE: HIIT 2008/05/14 22:20:38 (permalink)

    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.
    #4
    get_bigger
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    RE: HIIT 2008/05/14 22:35:14 (permalink)
    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!!!
    #5
    15lean
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    RE: HIIT 2008/05/15 21:48:09 (permalink)
    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.
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    get_bigger
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    RE: HIIT 2008/05/15 23:22:15 (permalink)
    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!!!
    #7
    15lean
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    RE: HIIT 2008/05/17 00:16:38 (permalink)
    id say keep going until your doin about 15 minutes
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    get_bigger
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    RE: HIIT 2008/05/17 04:44:25 (permalink)
    everyday? or non training days?

    quick, get into the chopper!!!
    #9
    BIG Matt
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    RE: HIIT 2008/05/17 07:50:06 (permalink)
    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.
    #10
    Wadey
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    RE: HIIT 2008/05/17 11:38:46 (permalink)
    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.
    #11
    BIG Matt
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    RE: HIIT 2008/05/17 19:59:31 (permalink)
    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.
    #12
    Wadey
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    RE: HIIT 2008/05/18 15:16:58 (permalink)
    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?
    #13
    MATTB99
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    RE: HIIT 2008/05/18 22:22:07 (permalink)
    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
    #14
    samcim
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    RE: HIIT 2008/05/19 11:32:48 (permalink)
    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.
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    tubbyman
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    RE: HIIT 2008/05/20 21:42:18 (permalink)
    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.

    #16
    Wadey
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    RE: HIIT 2008/05/21 20:40:24 (permalink)
    I don't feel like i'm about to die, I feel like I have died! lol
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    Wadey
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    RE: HIIT 2008/05/22 19:35:52 (permalink)
    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?
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    tubbyman
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    RE: HIIT 2008/05/22 19:44:57 (permalink)
    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.
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    Wadey
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    RE: HIIT 2008/05/23 11:20:53 (permalink)
    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.
    #20
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