HIIT Cardio Help

[vishuanu]

I am following Body For Life program. I am into the third week now.

For the 20 mins HIIT, i follow this on the tread mill

5 mins warm up

Mins Speed Incline
6th,7th 9 kph 5
8th 9 kph 6
9th 9 kph 7
10th 9 kph 8
11th 9 kph 9
12th 9 kph 6
13th 9 kph 7
14th 9 kph 8
15th 9 kph 9
16th 9 kph 6
17th 9 kph 7
18th 9 kph 8
19th 9 kph 9
20th 9 kph 6
21st 9 kph 7
22nd 9 kph 8
23rd 9 kph 9
24th 9 kph 10
25th 9 kph 6


I burn around 300 Kcal, I am 38 years old. Is this sufficient to qualify as HIIT. Or should I increase the intensity.

[vishuanu]

I did the following for HIIT today Please advice if this is sufficient

Stationary Bike

5 Mins Warm up.

1st & 2nd Min, Resistance 3
3rd Min, Resistance 4
4th Min, Resistance 5
5th Min, Resistance 6
6th Min, Resustance 7

7th Min, Resistance 4
8th Min, Resistance 5
9th Min, Resistance 6
10th Min, Resustance 7

11th Min, Resistance 4
12th Min, Resistance 5
13th Min, Resistance 6
14th Min, Resustance 7

15th Min, Resistance 4
16th Min, Resistance 5
17th Min, Resistance 6
18th Min, Resustance 7
19th Min, Resistance 8

20th Min, Resistance 4

5 Mins Cooldown.

I maintained the RPM above 90 throughout.

heart monitor said I burned 218 Kcal in 19 Mins, Avg Heart Rate was 154.

I request the experts to let me know if this is sufficient for HIIT? Please help.

[swanso5]

i don't think it's real good...the point is to alternate high intensity intervals with low intensity intervals...having your levels so close together means you end up basically doing a steady state cardio session which is completely different and generally ineffective

we'll also cut down your total time so next time do 10mins alternating 1min at about 5/10 pace for you with 1 min as fast as you can go 10/10 pace for you...stop at 10mins and feel the difference

www.uponlinetraining.com

[vishuanu]

Thanks Swanso. I will try that for tomorrow's Cardio.

[vishuanu]

Hoi Swanso,

Tried your suggestion today.

Stationary Bike
5 Mins Warmup

1 min, 4 Resistance
1 Min, 8 Resistance.

Did that for 20 mins.

Cool down 5 Mins.


It really feels good. Probably the feeling that you pulled it through makes it feel all that better.

Thanks, is there any improvement I need to do?

[swanso5]

looks good...to make it all progressive see what rpm's you do and try and match them each interval...make sure you go as hard as you can go for the very first one...if you can hold the same speed for 10 intervals you should be in the olympics...once you drop to 80% of the first interval top rpm, stop and go home

make sense?

www.uponlinetraining.com

[vishuanu]

Hi Swanson,

Thanks, I was doing it at 90 RPM today. And was able to maintian that almost throughout the session. In fact the last interval I did it at 95+ rpm.

[vishuanu]

Probaly I can more on the RPM. Because I might have not goen all out on the first interval.

Do I have to maintain the RPM both for 8 resistance and 4 resiistance? or Can i go low on 4 Resis and maintain the RPM for 8 Resis

[swanso5]

keep the easy interval at 4

keep the hard resistance at 8

note the top rpm reached and maintained on the first interval at level 8

hopefully you can work out 80% of it then as soon as you mcan't maintain that number stop, even if it's before your pre thought of interval number

www.uponlinetraining.com

[vishuanu]

Had gone Golfing over the long weekend but managed to keep the regime in control. I did nit miss workouts.

Sunday I did

5 Mins Warmup
1 Min 4 R
1 Min 8R at RPM 100 to 105

After that maintianed around RPM 85 to 95 for all the intervals. But I was amazed on how the body sweats after the workouts for several hours. I feel good.


How can I do a HIIT with Jump Rope?

[swanso5]

skip slow then fast...slow will be the "little 2 jump skip" you do as a kid and fast will be, well as fast as you can go

www.uponlinetraining.com