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After sprinting, do you wait for your heartrate to come back to "normal" before sprinting again or do you just follow a set ration like
sprint 1:4 rest or whatever you do.
I just tried my firts HIIT on the stairmaster and thought I was gonna throw up, when I tried the top level for 40 seconds rest for 40 "sprint" again. I found when I "sprinted" for 40 and than rested for 120-160 I could sprint again without wanting to puke while still feeling like I was really pushing it.
I think it depends on your fitness level. I think you want to "achieve" a ratio of 3:1 (rest:intense activity). But that's pretty tough when you first start out. So taking longer to recover before going hard again is something you'll have to do initially. Once you get used to it, you need to change it up anyway. Very similar to weight lifting once the body adapts you want to change it up by doing different exercises or changing the duration of intense activity (eg stairmaster) and rest periods.
As you get more in shape, you'll notice your body will recover much quicker than it may now. That's one of the great things about HIIT is it replicates more real life intense activity than slow cardio.
Just my $.02
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Oh, sorry, yeah, I must have been out cold and forgot to tell you that part! It was awful.
I managed to do 3 "sets" of 1:1 before I said screw that! And that was just on the stairmaster! Like level 15 for the sprint and level 6 for the recovery.
It was funny, as I saw my life pass in front of my eyes, I thought to myself, as soon as I get off this damn machine, Im posting this question!!
Yeah...I usually do my HIIT on the treadmill and I'll start with a warmup, then go into a 45sec-1min sprint, and 2 minute rest. And I gradually increase speed on every sprint (when first starting out). Stick with the way you did the second half..push it but don't puke..lol.
Puking. lol! That's about what everybody says about HIIT when they first try it. It's intense, but that's what makes it work.
Like TG said, push hard but try not to puke. I usually work in the 1:1 ratio or 1:1.5(active rest) ratio.
It's simply amazing how your cardio endurance increases after doing HIIT for a while.
Good luck.
Ok well ontop of it, last night my body shut down around 8pm! Im usually good until between 10-11pm, but all of a sudden I was wiped out! I am convinced my body was like "girl, put me to bed" Im excited. I mean if its this hard, its gotta be good for you, right?!
I have been doing Guerilla Cardio and it has a 1:2 rest/sprint. 10 second rest, 20 second sprinting. You are supposed to do 8 repitions of that 20 sec sprint, 10 sec rest and it really takes the energy out of you. The first 3 to 4 times I tried it I was very very close to puking. The good thing is that the entire workout only takes 12 min, 4 min warmup jog, 8x20 sprint with 10 sec rest inbetween, and a 4 min cooldown jog. I do this 3xweek and do longer runs 2x a week. I really like it. It hasn't become pleasent but I don't feel like puking anymore.
slowerthanslow, i am seeing results but i cant attribute the results to any one thing. i have been working out again for about 5 weeks and i started the guerillia cardio about a week into it. im just shy of 5'11" and i started at about 193lbs and im down to 183 as of last friday.
i have been eating ~2000 cal a day(m-f, havent quite figured out how to eat good on the weekends yet), doing the HIIT on MWF along with lifting weights. On T/TH i do the longer runs of 4 miles at about 7:30min/mile pace. I also do 2 hours of krav maga training on T/TH. so far good results but i would like to get more serious with the weight lifting and find a way to eat better on the weekends.
Freak, congrats on the wieghtloss! Thats excellent. I find, for me, the 1 Meal, works, if I let myself go the whole weekend, not sure if I'd stop. Ive always had a pretty natural shut off valve though. Its so hard to believe that 20 minutes or so of HIIT or similar programs can really give results, but at this point I am willing to try anything (healthy that is). 2 hours of Krav Maga?! Good lord, that alone could be your weight loss!
When I used the treadmill I sprinted at 10 mph which was as fast as it would go. I used to keep aobut a 1.5-2 incline. My active-rest period would be a 4 on speed.
Shouldnt matter though. We're all different [img]smile.gif[/img]
On this subject, I usually do 2 days of hiit, doing 30/60's or 20/40's...with that said, I read somewhere on a few different sites about doing 2 minutes at 80%, then 2 min at 45%..and so on.
I can do all three of these protocals with no problem, and probably will switch them off, but is one better than the other as far as fat burning, or will going 90% or so for 30 sec, be better than going 80% for 2 min?
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