How to do HIIT on a tread mill

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John

How to do HIIT on a tread mill

Post by John » Thu Apr 13, 2006 4:34 pm

okay so what im doing right now is warm up, run at 5.5 miles an hour for 3 mins rest a min and repeat that 4 times

now doing that gets my heart rate into the 160-170 range while im running

however should i be doing shorter sprints at faster speeds? a trainer at the gym suggest i do longer sprints with the same 1 min rest period

im not sure what i should do, more speed same sprint time or more speed less sprint time or more rest?

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Post by Mog16 » Thu Apr 13, 2006 5:59 pm

Well, depending on your level of physical conditioning 5.5 miles per hour is probably fairly slow (low-mid level jog for me for example) and from what I've read about HIIT, the intensity is really the key factor. I'm personally following the HIIT schedule from muscle media (http://www.musclemedia.com/training/hiit.asp) which is a 30 sec sprint/jog alternation. Based on what I've read, I think your 3 min sessions intervals are probably too long to generate the intensity you need for HIIT and would greatly shorten their length to make that adjustment. Depending on your level of conditioning you may want to go with sprints as short as 15 seconds followed by a 30ish second jog/walk. Personally I find the 30 second sprint sessions to be the mother of all evil and it leaves me shaking and with an elevated heart stroke volume for at least an hour. Good luck

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Post by DubDub » Thu Apr 13, 2006 6:00 pm

This should give you some idea of what to do:

http://www.exrx.net/FatLoss/HIITvsET.html

Basically, you want to mix flat out sprints (30secs) with some slightly longer ones (60-90secs)

Make sure you include a warmup, and I think a work:rest ratio should be 1:1 for the short interval work, and under 1:4 for the longer intervals (1:3 is probably best).

Having said that, feel free not to take my advice, because I am not currently following a HIIT training regimine, though I plan to start one when my intramural frisbee season is over.

John

Post by John » Thu Apr 13, 2006 6:44 pm

okay i think ill try the 15-30 second short interval tonight in the gym with like 25-45seconds of rest between because it takes forever to get my heart rate down heh

now on an eliptical, would i just leave it on level 1 for the resistance? or would i use as much resistance as possible while going as fast as possible?

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Stephen Johnson
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Post by Stephen Johnson » Thu Apr 13, 2006 10:05 pm

When I do interval training on a treadmill (20 minutes):

Warm up: 5 minutes, from 3 to 5 mph
Sprint 1 : 1 minute, 7 mph
Recovery 1: ! minute, 5 mph
Sprint 2 : 1 minute, 8 mph
Recovery2: 1 minute, 5 mph
Sprint 3: 1 minute, 9 mph
Recovery3 : 1 minute, 5 mph
Repeat Sprint 2/Recovery 2
Repeat Sprint 1/Recovery1
Cool Down: 5 minutes, 5 mph to 3 mph

My goal is to start sprinting at 9 and get to 11 - maybe in the next life ;-)

For ellipticals I do something similar, only substituting resistance for speed

Ironman

Post by Ironman » Thu Apr 13, 2006 10:20 pm

On the eliptical I use level 6 and level 18. When it's time to sprint, I hit 18 and go as fast as I can. I could probably use a lower or higher level though. It would just make me go faster or slower.

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Post by elemental » Fri Apr 14, 2006 12:28 am

Here's how I do it, but I try to combine cardio and HIIT... sorta:

15 minutes at 80% MHR (about 150 bpm for me)
HIIT Session:
30seconds medium intensity (on eliptical cycle lvl 5-7ish)
30seconds all out (on eliptical cycle I push the resistance up so I'm not out pedaling the machine)

repeat for designated time frame: started at 4 minutes moving up a minute every week

5 minutes to bring heart rate back down to 80% MHR
1 minute all out
2 minutes medium intensity
1 minute all out
then I bring my heart rate down to 120ish and get off the bike.

I'm a 30yr old male and my heart rate gets up to 170-175 range during the HIIT Session.

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Post by strathmeyer » Fri Apr 14, 2006 11:07 am

Real HIIT involves your heart rate being at 95% its max, which for a 30 year old is 190 x 95% = 180.

Also, how do you people sprint on a treadmill? I can barely run on them.

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Post by DubDub » Fri Apr 14, 2006 1:06 pm

strathmeyer wrote:Also, how do you people sprint on a treadmill? I can barely run on them.
I agree that sprinting on a treadmill is sub-optimal, when I get home for the summer I plan to run HIIT on my old high-school's track near the gym I use.

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Garrett

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