|
2003/07/10, 09:17 AM
I'm confused or maybe I'm just ignorant! Here is my dilema! I am doing HIIT three times a week. I am increasing the time by 30 seconds for each cycle where I am up to 8 minutes of high intensity. Should I continue doing cardios after I've reached my goal for that day? I do cardios on the off days. Thanks, your assistance is greatly appreciated.
|
|
|
|
2003/07/10, 02:56 PM
Do you mean eight minute intervals of intensity
HIIT is a cycle up, usually for a minute, two max, and a cyle down for as long as the up phase at least, then a cycle up, etcetera until you have done your whole workout (cardio, that is).
Don't go all out intensity for eight minutes straight, you will put unnecessary stress on your heart.
An example of a twenty minute HIIT Ramp that I like to do on the elliptical:
Minutes 1 - 4 warm-up low intensity
Minutes 4-5 medium intensity
minutes 5 -6 lower intensity
minutes 6-7 high intensity
minutes 7-8 lower intensity (recover)
minutes 8-9:30 or 10 med-high intensity
minutes 9:30 - 12 medium intensity
minutes 12 - 13 high intensity
minutes 13-14 lower intensity
minutes 14 - 16 high intensity
minutes 16 - 18 med/low intensity
minutes 18-20 high intensity
cool down and recovery 3-5 minutes afterwards.
Good luck! Have fun!
--------------
Challenge + Consistency = Results
|
|
2003/07/10, 03:32 PM
I'm sorry I didn't make myself clear. I do the following:
10 minute warmup
30 seconds medium intensity
30 seconds high intensity(heart rate at about 150+/- 5
30 seconds medium
etc. etc. for 8 minutes. I increase the cycles by two on third day. I'm working my way up to 15 minutes. I read this in one of the articles referenced to on the site by one of ft guys. Seems to be working. My question than is, if I do this on MWF do I need to do more cardios on those days? I do this before I do weights and than come back and do another 30 minutes of cardios.
|
|
2003/07/10, 09:10 PM
I think you could do the HIIT a couple times a week, and do steady state cardio other days. Are you feeling fatigued or is your resting heart rate elevated?
--------------
Challenge + Consistency = Results
|
|
2003/07/10, 10:55 PM
No, I/m not feeling fatigued. My resting heart rate is around 115-120.
|
