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2002/08/22, 11:21 AM
I was wondering about HIIT. I've read articles about HIIT and I would like to give it a try. I know you warm up at a level 5, then 6 for 1 min, 7 for 1 min, and so on....
I guess my question is, does a level 5 compare to 50% of your maximum heart rate, level 6 compare to 60% of your max heart rate, all the way up to 10 being 100% of your maximum heart rate? I have a heart rate monitor and I was wondering if I could use it to try HIIT training but I'm confused where my heart rate should be. I hope this isn't too confusing. Thanks!
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2002/08/22, 05:30 PM
Im not sure what a HIIT is; but I think your talking a heart monitor; the levels are probably used to measure your ability level.
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Quoting from OliveU2:
I was wondering about HIIT. I've read articles about HIIT and I would like to give it a try. I know you warm up at a level 5, then 6 for 1 min, 7 for 1 min, and so on....
I guess my question is, does a level 5 compare to 50% of your maximum heart rate, level 6 compare to 60% of your max heart rate, all the way up to 10 being 100% of your maximum heart rate? I have a heart rate monitor and I was wondering if I could use it to try HIIT training but I'm confused where my heart rate should be. I hope this isn't too confusing. Thanks!
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"Get everthing you want--just make a little change now"
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2002/08/22, 06:33 PM
Intruder - HIIT is High Intensity Interval Training.
I've been reading up lots on HIIT recently. It seems there is 2 main ways to do it.
2-3min warm up - then alternate 1min(or 30secs) hard (80% max) then slow (rest, around your normal cardio intensity). Continue for 15-20 mins as able/required.
The other is gradually moving up in intensity, over 3-4 mins, then backing off to your start pace, building up again over 3-4 mins etc. This seems to be the method your describing.
For this when they say start at level 5, move to level 6 etc they're refering to a table there. I'll see if i can find the link later. It's based on effort, not heart rate, so Level 10 is 100% effort, not necesarely 100% HR (although it will be close). As i remember level 1 is layingdown/resting, level 2 standing still, level 5 is an intensity you could maintain for long periods.
The easiest way is trial and error, just keep cranking up the speed or resistance(or both) untill you can't do a minute at it, if you can't ease off a little, you will know for next time.
I used to do the gradual increase but switched to a simple up and down, which i find allows me to push myself harder.
I do the following on a cycle machine - my normal 45min cardio session is on level 4 at 85RPM (revs per min) to give you a guide -
2 min warm up on level 4 at 80rpm
1 min hard on level 8 at 100rpm(3mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(5 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(7 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(9 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(11 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 12 at Max(around 105-110rpm)(13 mins)
2-3 min warmdown on level 4 at 80rpm
Done
By the 4th hard minute (9 mins into the work out) i am hurting and working hard to maintain 100rpm for the full minute.
Pushing the final hard minute to maximum may not be a good idea, it's something i've done myself, not seen recomended. I just like to be totally knackered when i'm finished :)
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2002/08/23, 09:20 AM
Thanks guys! Jingo, sounds like your working really hard, after a fifteen minute intense cardio workout like you described are you pretty much wiped out for the rest of the day/night? I do my cardio in the morning and I don't want to be junk for the rest of the day.
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2002/08/23, 11:42 AM
Not really. When i get off the bike i'm soaked, knackered etc etc, but by the time i've wiped it down, picked up my bits and pieces and done a few mins or streatching i'm ok again. I usually do this after a weight session in the evening.
I'm not especially fit or anything and i'm sure i could manage a weights session in the evening if i did this in the morning. Only reason i don't is i am lasy and cherrish my bed time =)
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2002/08/23, 12:14 PM
Thanks fore the update;
yes I remmember this now, great for improving speed or adding some variety to your cardio. Some times I use the power poles. Run hard to a power pole, then run slow to the next one, keep it up for a couple miles. Sprint for 1 minute, walk for 30 sec.
Lots of ways- so little time.
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Quoting from Jingo8:
Intruder - HIIT is High Intensity Interval Training.
I've been reading up lots on HIIT recently. It seems there is 2 main ways to do it.
2-3min warm up - then alternate 1min(or 30secs) hard (80% max) then slow (rest, around your normal cardio intensity). Continue for 15-20 mins as able/required.
The other is gradually moving up in intensity, over 3-4 mins, then backing off to your start pace, building up again over 3-4 mins etc. This seems to be the method your describing.
For this when they say start at level 5, move to level 6 etc they're refering to a table there. I'll see if i can find the link later. It's based on effort, not heart rate, so Level 10 is 100% effort, not necesarely 100% HR (although it will be close). As i remember level 1 is layingdown/resting, level 2 standing still, level 5 is an intensity you could maintain for long periods.
The easiest way is trial and error, just keep cranking up the speed or resistance(or both) untill you can't do a minute at it, if you can't ease off a little, you will know for next time.
I used to do the gradual increase but switched to a simple up and down, which i find allows me to push myself harder.
I do the following on a cycle machine - my normal 45min cardio session is on level 4 at 85RPM (revs per min) to give you a guide -
2 min warm up on level 4 at 80rpm
1 min hard on level 8 at 100rpm(3mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(5 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(7 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(9 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 8 at 100rpm(11 mins)
1 min relax on level 4 at 80rpm
1 min hard on level 12 at Max(around 105-110rpm)(13 mins)
2-3 min warmdown on level 4 at 80rpm
Done
By the 4th hard minute (9 mins into the work out) i am hurting and working hard to maintain 100rpm for the full minute.
Pushing the final hard minute to maximum may not be a good idea, it's something i've done myself, not seen recomended. I just like to be totally knackered when i'm finished :)
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"Get everthing you want--just make a little change now"
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