RE: Heavy bag workout!
HIIT is NOT 30sec fast then 30sec slow, that is just sprint/basic interval training. HIIT is MHR for a given time followed by enough rest to do it again so you can hold it oout for a worth while time, say 20minutes.
i have copied and pasted a post of mine from another thread because i am tired of explaining this over and over again.
[copied part start]
...........in my experince, it is best [and bear in mind it is irrelevant if you are running, skipping or anything else as its the same principle for all]
i would start a begginner off with:
10-20sec MHR, followed by 1-2min 40-50%MHR depending on fitness level obviously....repeat for as long as possible until you can manage a toal of 20minutes
when you can, i would gun for something more adventurous like:
20-40secMHR followed by 2-3mins 40-50%MHR
and then [just to boast], when you reach my standard you can do this:
1minMHR 4min 40-50%MHR. my record for this is 11minutes
........[copied part end]
i ahve wrote an article that is and has been for many, many months now, been a sticky in this forum and in the beggineer forum before that which details everything a person needs to know about most forms of aerobic exersize [HIIT inc]. it even says that in the title!!!!! anyone wanting to do HIIT would do well to read it as some questions that could be answered by doing so are p[osted time and time again, like every week.
sorry for the rant, but i put time and effort into it and people cannot be bothered to read it and ask questions/state incorrect facts all the time about HIIt in this forum and if they read it they wouldn't.
this is NOT directed at anyone in particular. so don't go taking offence to this as it would be unfounded.