hey i've got a question for those of you in the know about HIIT.
i've seen the website posted here a lot lately ( http://www.musclemedia.com/training/hiit.asp ) and i'd like to try it. basically i generally run long periods about 4-5 miles a day at 6.5mph, but i think i've reached a plateua to where that can take me so i decided to try sprints instead.
i understand the basic idea behind HIIT where supposedly i burn more calories after the workout, even tho i burn less during the workout.
so i started with this basic table http://www.musclemedia.com/training/hiit_table.asp
i started with 15 minutes cuz frankly anything else is just ridiculous for me. as it is i don't even break a sweat until about 12 minutes into it. i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints) so anyway with this workout i burn about half the calories i would normally burn, but supposedly i burn more calories after the fact. i guess i'm wondering if this kind of workout can work for me since, like i said i don't even really break a sweat until the end.
so if anyone knows anything about this, i'd like some info. am i just wasting my time, or can i actually benefit from this. how long does it take to see actual tangible results with HIIT. i'll stick with it if i notice anything, but i'd rather not waste my time if at all possible.
so i guess thanks, and happy running.
workout3world - questions about HIIT
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Freakaloin
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[xeno]Julios
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Re: workout3world - questions about HIIT
9mph doesn't seem like a sprint to me.dnoyc wrote: i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints)
you're supposed to go high intensity for those other 30 seconds. Heart rate should be kicked up significantly i think.
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Freakaloin
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I don't think you can really sprint on a treadmill the way you need to for HIIT to work optimally.
If you can't run on open grass or clay, try using an exercise bike. Then you can do the cardio times, and press forward full-out when it's time to sprint, without having to wait on the machine to catch up. Just don't set the tension so high that it will slow you down.
If you can't run on open grass or clay, try using an exercise bike. Then you can do the cardio times, and press forward full-out when it's time to sprint, without having to wait on the machine to catch up. Just don't set the tension so high that it will slow you down.
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Guest
I started HIIT about a week and a half ago, I do it every other day, corresponding to the table on that site. I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed. Last time I did it it was 6mins and on the last minute I'm really dying, so its very intense for me. If its not intense enough for you, increase ur jogging and springting speed. Since I do it at 10.5mph and I'm a slow runner since I'm heavy, you should at a much faster speed.
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Freakaloin
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[xeno]Julios
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you're telling me that your max speed is 11.7 mph??ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.
which is 18.7 km/h
which is 5.2 metres/second
which means you'd run the 100 metres in 20 seconds???
wtf you can't be that slow.
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-Replicant-
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[xeno]Julios wrote:you're telling me that your max speed is 11.7 mph??ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.
which is 18.7 km/h
which is 5.2 metres/second
which means you'd run the 100 metres in 20 seconds???
wtf you can't be that slow.
its possible thats the highest speed of the treadmill...
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[xeno]Julios
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judging by the wording in his post, it seems that he feels this speed is actually 90% of his max speed.-Replicant- wrote:[xeno]Julios wrote:you're telling me that your max speed is 11.7 mph??ToxicBug wrote: I do it on a treadmill, jog at 6.5mph and sprint at 10.5mph and the intensity is in accordance to my physique. The sprinting should be done at 90% of your max speed.
which is 18.7 km/h
which is 5.2 metres/second
which means you'd run the 100 metres in 20 seconds???
wtf you can't be that slow.
its possible thats the highest speed of the treadmill...
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Guest
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[xeno]Julios
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[xeno]Julios
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Guest
Re: workout3world - questions about HIIT
i'm not really a fast runner. my fastest mile is 6 minutes, so that's 10mph. i figured i'd use that as my highest, 90% is 9mph, and 50% is 5mph. that's how i came up with that. i'll throw in some incline and see what happens.[xeno]Julios wrote:9mph doesn't seem like a sprint to me.dnoyc wrote: i run 30 sec at 5mph followed by 30sec at 9mph, repeat, (i do all this on the treadmill because of shin splints)
you're supposed to go high intensity for those other 30 seconds. Heart rate should be kicked up significantly i think.
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[xeno]Julios
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