Hi guys,
First HIIT session today but I just wanted to know how intense I should be when running?
I weigh 105kg at 6ft0 so I am quite overweight and found it really intense but quite happy when I finished 5-10m of it.
I ran 15km for 30s then slowed to 7km for 90s and then repeated.
I found that I could go up to 16.5 but I was just rather scared I might make a slight mistake and fall off or something. So I figure I would go up in slight increments every time I do HIIT (I plan on finishing my workouts with them now).
As I walked out it felt like I could breathe slightly more? Like a slight burning sensation but in a positive way. Should I have been running even faster? By the time I walked home there was definitely a lot of oxygen debt and some coughing/wheezing.
Can anyone also help me understand what speeds I should aim for? Like what would be considered to be fit or very fit? 20? or more?
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Thread: How intense should HIIT be?
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09-02-2016, 11:13 AM #1
How intense should HIIT be?
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09-02-2016, 11:19 AM #2
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09-02-2016, 11:20 AM #3
The actual speed you run means nothing. It's what speed gets YOUR heart rate up to about 160-180 bpm.
I sprint on 11 mph for 1 minute (18kph) then down to 6mph (9.5kph) for 2 minutes and do that for about 20 minutes.
The target is to get your heart rate up between 160-180 bpm then back down to about 100-120 bpm.
Eventually you will be able to run faster as you get more comfortable on the treadmill. Sometimes I use telephone poles if I go outside. Sprint for 1 pole, jog for 2."Where there is gains, there is life."
Gandhi
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09-02-2016, 11:23 AM #4
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09-02-2016, 11:28 AM #5
Really gets your heart thumping doesn't it? The treadmills at my gym have hand grips with monitors built in, but investing in a wrist or chest heart rate monitor could be a good investment. Pick the speed you want your jogging to be every time (7kph), but every two week increase your sprint speed by 1 kph.
No, not a stupid question."Where there is gains, there is life."
Gandhi
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09-02-2016, 01:03 PM #6
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09-03-2016, 05:37 AM #7
HIIT Intensity
You need to push your heart rate to 75% of your Heart Rate Max or higher.
Calculating Heart Rate Max
220 - 18 (Your age) = 202 Beat Per Minute is your Heart Rate Max
Doing The Math
202 your Heart Rate Max X 75% = 151.5 Beat Per Minutes Minute or higher is where you need to be.
I weigh 105kg at 6ft0 so I am quite overweight and found it really intense but quite happy when I finished 5-10m of it.
You want to gradually ease into it.
You'll find at this point in your training, it doesn't take much to get your heart rate in to the target zone.
I ran 15km for 30s then slowed to 7km for 90s and then repeated.
I found that I could go up to 16.5 but I was just rather scared I might make a slight mistake and fall off or something. So I figure I would go up in slight increments every time I do HIIT (I plan on finishing my workouts with them now).
As I walked out it felt like I could breathe slightly more? Like a slight burning sensation but in a positive way. Should I have been running even faster?
Can anyone also help me understand what speeds I should aim for? Like what would be considered to be fit or very fit? 20? or more?
As GhandiGains stated, what matters is you heart rate, not the speed you are running.
With that said, you do NOT need to run/jog unless you want to.
Walking Into The "HIIT Target Zone
You can push your heart rate into the "HIIT Target Zone" by elevating the treadmill incline.
Research On Incline Walking vs Jogging
Research shows a speed of 4.8km/3.5 mph walking is more demanding that jogging.
Thus, you are able to drive you heart rate up by using the incline on the treadmill.
The incline on most treadmills goes up to 15%, which will definitely drive your heart rate into the "HIIT Target Zone".
This takes us back to "Ease Into It". If you decide to use the incline, start off with a 3% Incline and see how that works.
HIIT Walking Program Example
Instead of varying you speed by running and walking, your going change the "HIIT" intensity by increasing and decreasing the incline on the treadmill.
Walk at 5km/about 3 mph. To reiterate, do NOT change the speed on the treadmills.
1) "Sprint Walk" Set 1: 3% Incline X 30 Seconds
2) "Recovery Walk Set 1: 0% Incline (lower the incline) X 90 Seconds
3) "Sprint Walk" Set 2: 3% Incline X 30 Seconds
4) "Recovery Walk Set 2: 0% Incline (lower the incline) X 90 Seconds
5) "Sprint Walk" Set 3: 3% Incline X 30 Seconds
6) "Recovery Walk Set 3: 0% Incline (lower the incline) X 90 Seconds
7) "Sprint Walk" Set 4: 3% Incline X 30 Seconds
8) "Recovery Walk Set 4: 0% Incline (lower the incline) X 90 Seconds
By the time I walked home there was definitely a lot of oxygen debt and some coughing/wheezing.
This is an indication that you have push it into the upper limits.
This is NOT a good thing for a beginner!
Excess Post Oxygen Consumption, EPOC
EPOC is one of the reasons that HIIT is effective method of increasing your metabolism, burning body fat.
Metaphorically speaking, you over charge your "Metabolic Credit Card". Just as with traditional credit cards, you end up paying back the oxygen debt with interest.
Kenny CroxdaleLast edited by kennycroxdale; 09-03-2016 at 06:18 AM.
I guarantee it will Never work, if you Never try it.
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09-03-2016, 05:55 AM #8
HIIT Weight Training
You can obtain the same results from weight training by with Circuit Training.
One question I have is how long should my sessions be and how do you structure it?
Right now I do 30s max 90s jog but how many times do I repeat that?
There are a variety of HIIT Method with different lengths.
1) The Tabata Protocol: 4 minutes total training time. 8-20 second sprints with 8-10 second recovery periods.
2) Sprint 8: This is what you are presently doing. 8-30 second sprints with 8-90 second recover periods. Total training time is 16 minutes.
3) Sprint 3: 3-20 second sprints with 3-2 minute recovery periods. Total training time is 7 minutes.
All of the above method are effective.
Kenny CroxdaleI guarantee it will Never work, if you Never try it.
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09-03-2016, 06:09 AM #9
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09-03-2016, 09:13 AM #10
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You sprint for a minute?!
I usually just do 20 secs with 40 secs at moderate pace. I usually do this with sprints, or on the elliptical or spin bike and repeat about 10-12 times. Doesn't matter how fast you're going OP, just get your heart rate up to about 170-80ish and then back down during recovery periods.
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09-03-2016, 11:00 AM #11
Determinate Factor of Intensity
Your recommendation of getting your heart rate into the 170 - 180 bpm and GhandiGains' 160 -180 bpm falls into the parameters.
However, the optimal method in determining the intensity is for an individual to calculate their percentage of Heart Rate Max.
Calculating TrojanHorse0 Training Intensity
Based on "Doing The Math" in Post 7, approximately 152 bpm or higher would work.
While pushing the heart rate higher does increase EPOC (post metabolic rate), pushing it to 170 bpm is not necessary.
To individualize you heart rate training, the most optimal method is...
The Karvonen Heart Rate Calculator
http://www.briancalkins.com/HeartRate.htm
This allows you to take into consideration you cardiovascular fitness along with your age.
Kenny CroxdaleI guarantee it will Never work, if you Never try it.
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