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Nirdop
05-24-2007, 09:43 PM
Hey, I read "How to do cardio if you MUST!" and have a few questions. I have done HIIT before but never thought to add some steady cardio at the end. How does this routine sound for on the treadmill:

3-5 min warm-up
30 sec sprint
30 sec rest speed
30 sec sprint
45 sec rest speed
45 sec sprint
45 sec rest speed
45 sec sprint
1 min 15 sec rest speed
60 sec sprint
60 sec rest speed
60 sec sprint
60 sec rest
90 second sprint
60 sec rest speed
60 sec sprint
45 sec rest speed
45 sec sprint
30 sec rest speed
30 sec sprint
then end it off with about 10-20 mins of moderate fast walking as suggested from the article.

Am I getting too long intervals which would cause the whole HIIT idea to not work as efficiently? thanks

Built
05-24-2007, 09:47 PM
I personally prefer shorter intervals because you really can't sprint flat out for the longer ones. It'll still "work" - but perhaps try 20:40 next time and see how that feels.

Kelly Bruno
05-28-2007, 07:07 PM
You definitely seem to be on the right track. The whole idea of HIIT is to elevate the heart rate and force the body to adapt to a higher level of stress that can't be maintained for long periods of time. It's a training technique that's been used for years by many long distance runners although referred to as just interval training by most coaches. I still use it for Ironman training and have found it useful for both 30 sec sprint intervals as well as 2 min sprint intervals. It's true that the level of absolute intensity will be less when held for a longer time, however, because it's maintained for a longer period of time (2 min rather than 30 sec) it can still be very effective for adaptation purposes.

Built
05-28-2007, 07:31 PM
That's not why I do HIIT. I do it for the catecholamines.


Mmmmm catecholamines .... :drooling:

Sensei
05-28-2007, 08:09 PM
Endorphins?

Built
05-28-2007, 08:11 PM
Yep.

Kelly Bruno
05-29-2007, 07:14 AM
Right. And the effects of catecholamines include "increases in heart rate, blood pressure, blood glucose levels, and a general reaction of the sympathetic nervous system" (Wikipedia).

Built
05-29-2007, 08:38 AM
Catecholamines strongly stimulate lipolysis in mammals

- Signed, the obese rat

Sensei
05-29-2007, 02:07 PM
fat burning?

Built
05-29-2007, 03:00 PM
Fat mobilizing. Catecholamines release FFAs from peripheral fat stores. SS cardio afterward burns 'em off.

Krague-
05-30-2007, 11:24 AM
Not sure if this is of any help, but I read in a scientific study that fat oxidisation occurred three times as much in the group doing 6 second sprints/9 [or 15, not sure] second rests, as those who did 15 second sprints. Hope this helps.