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Tonight is my first carb night and so im planning to do HIIT for tmr and possibly the day after as well. Thing is, with my past experience with HIIT, although i put max effort in ( at least thats how i felt) my heart rate is only around 175 and max 183. But i calculated that my max heart rate should be 190. So wouldnt that just put me into another cardio workout? In that case, shall i just skip HIIT and do more lifting instead?
Increase the resistance that you're using. If it is the bike it'll work better. My HR doesn't get too either but putting max effort is key. Plus you can do lifting afterwards too.
Thanks for the advice.But one thing, I don't always get access to the gym so I perform HIIT at home, doing motions like burpees, high knees..etc, if I go to the gym, I usually do like you say, higher the resistance with cycling. But is my home HITT okay as long as I stick to max effort?
Heart rate doesn't necessarily dictate what you're doing.. Your goal of HIIT is to deplete glycogen. You know you're depleting glycogen if you're going hard enough that it's something you can't sustain, and when you finish, you wanna die. If something is sustainable, you're in the aerobic/cardio range. OPT has a great breakdown on it.. He splits the metabolic pathways into "grunt work" (stuff you grunt when you do, so a heavy lift), sustainable work (aerobic) and then "pain work," (the stuff you can't sustain, and is very painful).. Or something like that, paraphrasing from a talk I saw him give.
thanks all. got me confused coz i read somewhere that if your not in the targeted heart rate, then your not doing HIIT. But i guess the big picture is glycogen depletion. Make more sense now. thanks again.
HIIT, by very naming, is Training in Intervals at a very High Intensity. So if you're going as hard as you can (max effort), you're not only going to be doing HIIT, but tapping your glycolitic pathways as intended.So go HAM, rest, go HAM again, etc and you'll get the desired effects. Obviously, some things work better than others, but do what you can.
Thanks. Alot clearer now. I read many here doing sprinting for HIIT but i dont enjoy going on the treadmill or any type of running so i will just go with what i enjoy more and make the max effort out of it.
I set up 2 treadmills, one going 3.5mph on a 10% incline (This is my “rest Treadmill”)Then my "all out" treadmill is 9-9.5 mph on a 6% incline. I hit the all out for 30 seconds, and the rest for 60 seconds. By the end of the sprint im usually grabbing the handle to keep to the front of the treadmill. If im not, then i increase the speed and/or incline.
Also Max HR is very individual. I'm 36 but my max is below 170, my min being about 40. The online calculators are based on a formula which was made up on the back of a napkin by some professor years ago!
I usually put in 10-15 mins of HIIT sessions before all my workouts. 2 mins slow pace, followed by 1 min intensity. I only do this because it increases testosterone and stimulates mTor receptors. This info was discussed by Kiefer a little more than half a year ago. He recommends like 20 mins, with 1 min high intensity and 4 mins low.. but usually I'm pressed for time, or the gym is about to close, so I cut that in half and change the cycles.But I consider that to be my warm up, and I just go straight to the lifting afterwards.Then after carb night, I purely do HIIT - 40 mins two days in a row.If THAT can't get me results.. I'm going to the liposuction diet..
The generic way I've heard Kiefer describe it is to put out maximum effort (work phase) until you can't control your breathing then (active rest phase) like walking until your breathing is back under control and that is one interval. Typically a person can only do 100% intensity for 30-60 seconds and it takes 3-4 minutes to get back under control. Doing 6-8 intervals for a complete HIIT training session.http://www.youtube.com/watch?v=oZev9g_N5Cohttp://www.youtube.com/watch?v=VZeUl4vFDcEhttp://www.youtube.com/watch?v=acBWvYRxgYg
I was trying to look at HIIT youtube videos this morning, and saw some that says HIIT workout. But when i watch it, it's total 30 min of workout with no rest inbetween whatsoever. That's not HITT right? That would be just some high intensity workout?
Correct, if theres no rest its not HIIT. It is High Intensity INTERVAL Training. Something that I have not seen on here is Complexes. Ive done them a few times as my workout to start CN. Basically take a barbell, keep the same weight on it and preform a set of 5 or 6 exercises without stopping. Then rest a minute, and continue. Ive used the 60 second rest period to hammer some an-wheel reps or leg raises as well. Really taxing and makes for a nice quick workout.
Correct, if theres no rest its not HIIT. It is High Intensity INTERVAL Training. Something that I have not seen on here is Complexes. Ive done them a few times as my workout to start CN. Basically take a barbell, keep the same weight on it and preform a set of 5 or 6 exercises without stopping. Then rest a minute, and continue. Ive used the 60 second rest period to hammer some an-wheel reps or leg raises as well. Really taxing and makes for a nice quick workout.
This is actually a great idea I'd never thought of.. In weightlifting they'll do a lot of complexes like 2 sn deadlifts, 2 hang snatch, 1 snatch(that's 1 rep) and they're exhausting..Bear complex sucks too.
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