Over my head with HIIT

[pacer90]

Thought I did my homework, thought I had a good program for beginners with HIIT.

Unfortunately 30s sprint, 30s walk x8 sets is not going to happen for a while. I'm basically useless by the last 2-3 sets and I can't imagine that's how HIIT is supposed to go... you're supposed to stay intense aren't you? Top speed? Well I'm basically at a snails pace and coughing up everything.


Should I change my ratio, sets etc??

[chaunce54]

Thought I did my homework, thought I had a good program for beginners with HIIT.

Unfortunately 30s sprint, 30s walk x8 sets is not going to happen for a while. I'm basically useless by the last 2-3 sets and I can't imagine that's how HIIT is supposed to go... you're supposed to stay intense aren't you? Top speed? Well I'm basically at a snails pace and coughing up everything.


Should I change my ratio, sets etc??

Stick with it. In a few weeks you will be able to push out those last 2 or 3 sets. You are supposed to be absolutely drained by the end of a hiit session.

[critterbug]

So that you could spread it out over a longer period, do you think you could grade the intensity based on your perceived exertion?

For example:
0 - 1 min: walk/jog at a PE of 5
1:00 - 1:30: run/jog at PE of 6
1:30 - 2:30: walk at PE of 5
2:30 - 3:00: run/jog at PE of 7
3:00 - 4:00: [walk/jog] at PE 5
4:00 - 4:30: run at PE 8
4:30 - 5:30: walk at PE 5
5:30 - 6:00: run at PE 8
6:00 - 7:00: walk at PE 5
7:00 - 7:30: run at PE 8
etc. until about 7 mins left and then go for perceived exertion of 9 and 10 on your last 2 sets.

Could that work better for you for now?

Even if it's a matter of *walking* up and down hills, I think there's some way you can sustain it over 20 minutes or so. To build your endurance, too. I don't think anyone hits a 10 of perceived exertion at the tip of every interval. That's what makes it a 10. You're gonna fall out if you do it much... similar to your final weight set. Low reps and high weight. You don't keep doing it over and over. You couldn't.

[MCrow]

What is your height and weight?

HIIT is really not a good idea for an obese, rank beginner. Sure, you will get more conditioned over time but the chances of injury are much higher during HIIT for a newbie or obese person.

[pacer90]

6'4 200lbs, in fairly good shape from BJJ. I can do LSD for days but I really want a true explosive cardio.

I used to be in phenominal shape but last year I really dropped off. Looking to get back to form.

[MCrow]

6'4 200lbs, in fairly good shape from BJJ. I can do LSD for days but I really want a true explosive cardio.

I used to be in phenominal shape but last year I really dropped off. Looking to get back to form.

Well, you should be able to continue with HIIT if you want to. You should have a good enough base fitnesswise to do HIIT, it just might take a while to adjust to it. Perhaps slow the pace some and increase the slow periods until you get up to speed.

[Demagogue28]

Isn't HIIT suppose to be 2minute jog/30minute sprint to let your heart drop down?

[Il_Dago]

I forget which comic book I was reading, but there was a training montage where the hero said "If I go any further, I'll die!" and the master said "That's the point. We're not training to your limit, we're training to surpass your limit."

The point is if you can only go a snails pace for your last 2-3, do it. Don't quit just because you can't go as hard as you could when you were fresh. You push an inch further each time and soon, those inches will become miles of improvement.

[Gosha]

start with 15-20sec sprints 45-60min jogging

[pacer90]

I forget which comic book I was reading, but there was a training montage where the hero said "If I go any further, I'll die!" and the master said "That's the point. We're not training to your limit, we're training to surpass your limit."

The point is if you can only go a snails pace for your last 2-3, do it. Don't quit just because you can't go as hard as you could when you were fresh. You push an inch further each time and soon, those inches will become miles of improvement.

yeah i knew the idea was to get that tired but i didn't think that snails pace was the optimal situation.

I have gathered that I need a longer time to get my heart rate down though, not enough rest between apparently.

[Il_Dago]

yeah i knew the idea was to get that tired but i didn't think that snails pace was the optimal situation.

I have gathered that I need a longer time to get my heart rate down though, not enough rest between apparently.

You're probably right. When I started I did 1:00 min walk, :30 sec sprint and I needed to bump it to 1:30 walk, :30 sprint.