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2002/08/12, 08:23 AM
This is my first time doing machine HIIT workouts. How does this sound, any sugestions like more peaks, slower wind down? etc etc. This is on a cycle machine. Levels range from 0 to 13. I do 45 min normal cardio on level 3 at 85rpm.
3min on level 3 at 80rpm
1min on lvl 5 at 80
1min on lvl 7 at 80
1min on lvl 9 at 80
1min on lvl 9 at 90
1min on lvl 11 at 90
1min on lvl 3 at 80
1min on lvl 5 at 80
1min on lvl 7 at 80
1min on lvl 9 at 80
1min on lvl 9 at 90
1min on lvl 11 at 90
1min on lvl 13 at flat out(95-100)
3min on lvl 3 at 80
Total 18mins
level 11 at 90 hurts, level 13 is pure eyes closed pain.
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2002/08/12, 01:27 PM
You keep increasing the level and intensity, but after every high intesnsity minute, there should be a low intensity time period, just enough to let you recover so you can do the high intensity again....and thats why they call it Interval training
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2002/08/12, 04:10 PM
True, but it doesn't have to be up down up down up down.
From what i've picked up the whole idea is to keep your body guessing, not giving it a chance to get acustomed to a fixed level, hence it keeps burning for longer in preparation for another burst to come along.
While some certainly are as simple as 1 min hard, 1 min relax rinse and repeat, i've seen others sugesting building up to just 2 peaks as mine does.
The goal of HIIT is to come off it with a body that doesn't know whats coming next and is still burning cal's in preparation for more to come. Rather than normal training where it quickly sets a level where it's able to cope with your sustained effort then stop once you do.
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