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  1. #1
    mattd4427 is offline Registered User
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    30 second or 1 minute sprint

    I have searched all through the forum but havn't received a 100% answer,
    Is it a must to complete 1 min of sprint then 2min jog etc...?
    I find that I can only cope with a 30 sec sprint and 1 min jog (repeat cycle), will I still get significant results?

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  3. #2
    mattd4427 is offline Registered User
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    Also I prefer to train in my backyard, I have a 20 metre running space that I run up turn 180 and come back (like suicide sprints), In 30 secs I can complete the dash 4 times,

    Does the intensity decrease because I am not completeing it in 1 stretch?

    I believe that the stopping, pivot then reacceleration would increase intensity if anything, please correct me if I am wrong.

  4. #3
    theleip is offline Fat Loss Toubleshooter!
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    HIIT is all about your ability. End goal is to do a 5 min warm up, 15 min altering, 5 min cool down. The back and forth is 1 min (or 30 secs until you can do 1 min) in a almost fall on your face all out sprint and then 1 min walk.

    Other than getting boring I don't think the turning is going to cause any problems.

  5. #4
    LeiYunFat is offline We are all one
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    The turning probably won't get your heart going any faster, but it will definately train your balance, coordination, and put some extra stress on your tendons. And leip's right, just go on your ability. Remember, a 1 minute sprint is a LONG time. Olympic 400m's go for about 45 seconds.

  6. #5
    Capf is offline Warming Up
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    Until an hour ago the longest sprint I had probably ever done is 100yards. I'm new to this so won't give advice but from this mornings experince I agree with Lei and theleip, do what ever you can do and then build on it.

  7. #6
    bennos is offline Warming Up
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    Me too Capf... yesterday was the first time I went to do a HIIT program by myself. After warm up, I wanted to sprint for 40 seconds/set and do 7 x sprint/walk sets but only managed to sprint for 30 secs/set (barely made that!) and was only able to complete 6 sets.

    Not giving up!! My goal is to do the 40 secs (and eventually 1 minute) and 7 sets. Hope I don't have a heart attack before trying to reach that...LOL!

  8. #7
    buzz is offline Verge of Overtraining
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  9. #8
    Capf is offline Warming Up
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    hhmmmm tried reading it and some of it made sense......

    Can someone with a bit more knowledge translate it? does it say Hiit is good for fat burning?

  10. #9
    buzz is offline Verge of Overtraining
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    Quote Originally Posted by Capf View Post
    hhmmmm tried reading it and some of it made sense......

    Can someone with a bit more knowledge translate it? does it say Hiit is good for fat burning?
    burns nine fold the amount of fat per minute trained compared with ss-cardio over 24hrs

  11. #10
    bennos is offline Warming Up
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    Talk about technical, I'm an average dude trying to get fit and lose fat but I found this interesting reading all the same. Now just have to apply it and stop being so lazy

    I did my second HIIT yesterday, I could barely walk home from the park after it. Still can only do 6 sets... the 7th is eluding me!

    What I wanted to ask anyone who knows this stuff... I still can't run flat out hard for 30 secs (working on improving this). So what I do is run hard for 120m (131.28yards) instead, this is taking me about 23-25 secs. Then I walk for about 2 - 2.5 minutes, this is how long it takes my HR drops back to 145-150bpm before I start the next run. Does this sound like an OK interval training session? Will I still get the maximum benefits from it?

  12. #11
    bennos is offline Warming Up
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    Absolutely made sense! Thanks... it's good to get the ratio of 2:1 (1 min walk / 30 secs sprint). I don't know if I'll be able to do that yet?! I'm struggling with 2 minutes walk already... might have to build up to it.

  13. #12
    bennos is offline Warming Up
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    No way man... said I'm 'struggling', not 'scared'!! We all know the saying "No Pain - No Gain"

  14. #13
    xswtsalvationx0 is offline Second Set
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    start slow and then build up. I do 10 second sprints with 40 second jogs and 10 second walk (10 second walk, 20 second 25% jog, 10 second 50% jog, 10 second 75% jog, then sprint. I did it on monday and went for one mile. next week I will go for 2 miles with it. my goal is to get it up to 4-8 miles and then increase my sprint time and decrease my jog time and take out the walking.

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