HIIT Training intervals

[karlrob]

When doing HIIT Training is it best to Slow down to a walk for your rest period or can you keep jogging? I want to get maximum benefit and if walking for the rest is better then that's what i will do.

[swanso5]

i say go as hard as you can then as easy as you can

if you do the easy part too hard then your hard part suffers and that is the part that is doing all the good stuff for you

[vamp]

It actually depends on the individual..... that said, intervals should be a give'r everything for 30 sec. to 2 min. then lower activity for 30 sec. to 4-5 minutes, depends on how you are doing them.....!

So sprint for 45 sec. jog or walk for 2 minutes for 20 to 30 minutes.... the goal is to allow your heart rate to drop back down to about 40-60% of what it peaked at for your sprint. So when sprinting you hit say 175 bpm then you should be down to 70 to 114 bpm during the slow down before you sprint again. Do you need to walk or jog to drop to there withing the 2 minute slow down? Its your body so what do you think?

cheers

[vamp]

Another way to look at it is that you sprint 45 sec. at 90-100% effort and then for 2 minutes you are doing 40-60% effort. Over a time of 20 - 30 minutes.

cheers

[karlrob]

Thanks guys, I have had a good look around and it seems the best thing for HIIT is to go from 90% heart rate for up to 2 minutes then rest or walk/jog for however long it takes to get down to 60-70% heart rate then back up again to 90%.