You're Not Doing HIITJun 17, 2022
I don’t know who needs to hear this but… you’re probably not actually doing HIIT Training.
- Reverse Lunge with DB Bicep Curl…. Not HIIT
- Stairmaster Glute Kickbacks….. Still Not HIIT
- Pulse Squats….. Definitely NOT HIIT
Actual HIIT Training:
- 20-second Treadmill Sprints with 60-120 sec rest
- Airdyne Bike, Rower, Ski Erg Sprints
DB Jump Squats
LISS: Low-intensity steady state workouts (long run, incline walking, slow bike ride) can improve the enzymes involved in fat burning, decrease blood pressure, and increase parasympathetic tone to improve recovery.
Moderate intensity “HIIT workouts”……… gray zone. Intensity is not high enough for a good training stimulus and not low enough for recovery/ aerobic adaptations. This often leads to the classic “I feel like I’m working out really hard and not getting anywhere”
True HIIT Training can improve power output, resistance to fatigue, aerobic capacity, etc.
Approaches to beginning true HIIT Training:
· Threshold work for a few weeks (Ex: minute at 160BPM/ minute at 140BPM)- will increase lactate threshold before beginning HIIT.
· Ramp up the intensity for HIIT (Ex: first HIIT sprint is at 10MPH, second at 10.5MPH, third at 11MPH) this progression will help you not burn out too quickly.
Match your intensity to the desired training adaptation. If you want to do true HIIT pick up that challenging weight, up the speed, and get uncomfortable.
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