The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: HIIT Routine

  1. #1
    Wannabebig Member
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    May 2006
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    HIIT Routine

    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

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  3. #2
    Just watch me ... Built's Avatar
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    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.

  4. #3
    Member Kelly Bruno's Avatar
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    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.
    Ironman Arizona 13:57:32
    www.kellybruno.com

  5. #4

  6. #5
    Senior Member Sensei's Avatar
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    Endorphins?
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  7. #6

  8. #7
    Member Kelly Bruno's Avatar
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    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).
    Ironman Arizona 13:57:32
    www.kellybruno.com

  9. #8

  10. #9
    Senior Member Sensei's Avatar
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    fat burning?
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  11. #10

  12. #11
    Banned
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    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.

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