Well, I did my real HIIT today. No foolin' around! Used that Podrunner Intervals music. It's a 27-minute set. Music is not very motivating, but at least it cues me when to walk and when to sprint. I think I'll make my own mix in Garage Band.
BPM CHART:
5-minute warmup @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
3-minute cooldown @ 128 bpm
walked at 3.5 mph (4 METs) ......sprinted at 8 or 9 mph (14 METs). Once sprinted at 10 mph and the treadmill started making funky noises
Needless to say it was a good blood-pumping, heart-thumping, sweat-pouring workout! I think the people on other cardio machines reading their magazines stopped reading just to watch 'the strange chick'. I just looked back and smiled thinking, 'Yeah, baby, I'll be burning calories like crazy for the next 24-36 hours after this. What about you?'
One concern. I have chondromalacia in both knees, and sometimes after intense running they hurt a lot. Tomorrow will definitely show it.
One more thing. When sprinting watch your form, too. Your whole body (legs, hips, trunk, shoulders, arms and neck) need to be as one. I had a picture of Michael Johnson in my head
