Sprint 100 yards, turn around and walk slowly back 100 yards to the start, then turn around and repeat until you have done 8 circuits, should take less than 20 minutes total. For an alternate try sprinting up hill 70 yards or up stairs or stadium steps... The sprint should be an all out, 100% effort.
Many studies have shown this type of exercise is more effective for heart health, growth hormone release, overall fitness, weight loss, etc than 60 minutes of steady running!
Yeah man, HIIT training is the best type of CV. Its the CV equivilant of Weightlifting 10sets of 3reps with really heavy weights.
You get so much more out of it, You get to pump your heart rate to its max, the let it settle and go again. plus you only need to train for under 30mins and the recovery time is very fast. You can do HIIT everyday and not get saw.
another example is if you go by time. here are 3 more
2min faster running
2min walking ...etc...
2mins slow run
1min fast run ...etc...
1min slow run
30secs mega fast fast sprint ...etc...
the only thing with HIIT is that you cant lie to yourself, you get out what you put in. if you go easy on yourself you wont make gains. You really gotta push it to your max.
(as a safety pointer I should say that for non-experienced runners its always better to start slow and build up in speed)
This is the best type of CV training for your heart. Studies have shown that this type of training actually prepares your heart for a heart attack better then slow steady CV training. Al Sears mention this in his book.
Last edited by PLBFitness; Sep. 24/12 at 04:01 PM.
Reason: removed link
before I lift at the gym I usually try to go on the stationary bike or treadmil.
on the bike I start on level 5 for 2 minutes and then after that I do level 7 for another two minutes after that I do level 9 for 2 minutes and then for 1 minute I do as hard as I can like level 10-12. after this is a 3 minute cooldown. all together its 10 minutes.
If I would to do HIIT would I do it everyday even if it isnt my weight training days or if it were my day of restand should I refuel myself after HIIT?
when you say HIIT is effective for growth hormone release, what is growth hormone, what does it do? does it make your muscles grow, does it make you grow in height....
Originally Posted by dswithers
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