HIIT- confused between HIIT and interval

[lovebeingmom]

i think i'm doing interval training and not HIIT

confused

i've been doing:

minutes 1-3 at 4mph
minutes 3-5 at 6mph
minutes 6-7 at 8 or 9 mph
minutes 7-8 at 4mph
minutes 8-9 at 8 or 9 mph
minutes 9-10 at 4mph
minutes 10-11 at 8 or 9mph

i continue this till I get to 30 min.

i'm thinking i'm doing interval

how do i change it to HIIT

my treadmil goes up to 10mph. i dont belong to a gym

do I increase my sprints to 9.5-10 for 30 seconds?

what happens when my body gets used to running at 10mph which could be in a couple weeks?

jaime

[GG300]

HIIT refers to a program involving a 80 to 90% effort followed by an active rest period of a 40 or 50% effort. If you were on a treadmill you may want to start with something like this and work with it to fit your own fitness levels.

5 Min warm up

Followed by 7 or 8 of the following intervals

30 seconds at 8 mph/ 1 minute at 4 mph

then finish with a 5 Minute Cool Down.

My percentages in the explanation might not be spot on but that is the basic premise of HIIT as I understand it.

[strambo]

Can't really establish HIIT by MPH measurements. The interval is all out, 100% (or darn near it) of whatever you got for whatever time you establish, then a brief recovery. There really isn't a set way of doing it...

A classic HIIT workout from Muscle Media magazine involved a 20 second sprint and 40 seconds of rest (walking) for 15 intervals. The sprints are all out, though as you progress, you slow down and "all out" becomes fast run depending on your conditioning. I started at 10 and only made it to 14 intervals before switching protocols...it was brutal.

The Tabata protocol is just 4 minutes...20 second sprint, 10 second rest, that equals 8 intervals.

[hiitman]

Originally Posted by lovebeingmom

i think i'm doing interval training and not HIIT

confused

i've been doing:

minutes 1-3 at 4mph
minutes 3-5 at 6mph
minutes 6-7 at 8 or 9 mph
minutes 7-8 at 4mph
minutes 8-9 at 8 or 9 mph
minutes 9-10 at 4mph
minutes 10-11 at 8 or 9mph

i continue this till I get to 30 min.

i'm thinking i'm doing interval

how do i change it to HIIT

my treadmil goes up to 10mph. i dont belong to a gym

do I increase my sprints to 9.5-10 for 30 seconds?

what happens when my body gets used to running at 10mph which could be in a couple weeks?

jaime

First of all I'd get off the treadmill and onto an exercise bike for HIIT.

Secondly, keep your intervals lower and make sure your HI intervals are 90%+ of your M.H.R. Keep your active rest intervals the same duration as your HI intervals if you can, or at least work towards that as you get fitter.

[Cynic]

Originally Posted by hiitman

First of all I'd get off the treadmill and onto an exercise bike for HIIT.

Nonsense. HIIT is HIIT. It could be sprints on the track, rowing on a ergometer, burpees in Basic Training, etc. It's about intensity of effort and raising the heartrate to 90+% level and then settling back down to 60-75%.

It's independent of the form.

I don't know if you were banned or not because you could have typed that in as a title, but this is for any newbie looking in.

It's about intensity of effort and heartrate.

LBM (which incidentally is also the acronym for Lean Body Mass), here is an article, a bit more scientific, but try to read it anyway:

Bodybuilding.com - Michael Kurilla - Understanding The Science Behind Interval Training: Part 1.

[Mahler]

Originally Posted by Cynic

Nonsense. HIIT is HIIT. It could be sprints on the track, rowing on a ergometer, burpees in Basic Training, etc. It's about intensity of effort and raising the heartrate to 90+% level and then settling back down to 60-75%.

It's independent of the form.

I don't know if you were banned or not because you could have typed that in as a title, but this is for any newbie looking in.

It's about intensity of effort and heartrate.

LBM (which incidentally is also the acronym for Lean Body Mass), here is an article, a bit more scientific, but try to read it anyway:

Bodybuilding.com - Michael Kurilla - Understanding The Science Behind Interval Training: Part 1.

Thanks for setting these guys straight, Cynic.